Fear Hierarchy
Choose a challenge to desensitize your fear response.
Easy (SUDS: 2)
Social
Ask a Stranger for the Time
Approach a stranger and ask for the time. Do not swap words. If you block, let it happen.
Completed 3 times
Start
Medium (SUDS: 5)
Phone
Call a Shop for Opening Hours
Call a local business. Ask "What time do you close?" Maintain eye contact with yourself in a mirror if possible.
Completed 1 time
Medium (SUDS: 6)
Public
Voluntary Stammering
Go to a coffee shop. Order a drink and deliberately stutter on the word "Coffee" (e.g., "C-c-c-coffee").
Never attempted
Hard (SUDS: 9)
Presentation
Introduce Yourself in a Group
In a group setting, introduce yourself by name without using any starter words or fillers.
Locked
Recent Logs
✓
Ordered Coffee
Yesterday
"I felt huge anxiety before, but I didn't swap the word 'Latte'. The barista didn't even blink."
Anxiety: 7/10
Avoidance: 0/10
✕
Phone Call
3 days ago
"I hung up before they answered. Panic took over."
Anxiety: 9/10
Avoidance: 10/10
Streak: 3 Days 🔥
Consistency is key to rewiring the brain. Keep it up!