Morning sun in eyes (not direct) 10 min — sets biological clock.

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.