For each "yes" this week, write the implicit "no" that came with it.

Turn your anxious prediction into a testable hypothesis, then act and collect data.

Each quarter, volunteer for a project outside your scope that earns new skill + visibility to new people.

Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.

A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.

Convert your daily meeting to 15 minutes standing, three questions per person, then dismiss.

Don't default to the biggest model. Choose by: task depth, cost, privacy, speed.

Don't subscribe to a new tool before truly using it 14 days in real workflow.