Spot the fear ("they’ll think I’m boring"), then run small experiments to test it.
Strong evidenceAll issues
Self-help planAfter launchDRAFT
Social anxiety
Feeling watched and judged is painful, and it can make life very small. Social anxiety responds well to practice. You test your fears in small, safe steps, and find people are kinder and less focused on you than it feels.
This plan is designed for you to follow on your own. If things don’t improve, the app will suggest a different step or a professional.
Draft content. It has not been reviewed by our clinicians yet.
42-day plan10 to 20 minutes a dayWeekly check-in: SPIN, a 17-question check
What helps
The steps in this plan come from these methods. Each one shows how strong the research behind it is.
Stop the hidden habits like rehearsing every sentence or avoiding eye contact, which keep anxiety going.
Strong evidencePut your focus on the other person and the conversation, not on how you look.
Moderate evidenceFrom a short hello to joining a group, one step up each week.
Strong evidenceWhat the plan looks like
- Weeks 1 to 2
Understand the cycle
Notice fears, safety behaviours and replaying, and build your ladder of steps.
- Weeks 3 to 5
Experiments
A small social experiment most days, with notes on what really happened.
- Week 6
Bigger steps
A group, a talk or a new activity, with a plan for afterwards.
Optional faith track
If you choose a faith track, you can add practices like loving-kindness or prayer before a hard conversation, each with its exact source.
Questions people ask
Is this just shyness?
Shyness is common and fine. When fear of judgement stops you doing things you want, these steps can help.
Do I have to do things that scare me?
You choose each step, starting very small. Each one is a little stretch, never a leap.