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

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.

Each quarter, set 3 Objectives each with 3 measurable Key Results.

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

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

Disable all red count badges on app icons — they are engineered to trigger OCD reflex.