Exposure Ladder for Approach Anxiety

Graded exposure is one of the most effective ways to reduce approach anxiety. You build a ladder from easier steps (e.g. eye contact, saying hi) to harder ones (asking for a number, asking on a date). You practice each step until it feels manageable, then move up. This tool gives you a default ladder you can reorder and edit. Copy it for your notes or use the ConfidenceConnect app to track which steps you've done and how your anxiety changes over time.