Exposure Ladder
Use this when fear or avoidance is shrinking your world and you want a gradual, manageable practice plan.
Step 1 of 4What are you working toward?
Name the feared situation or goal at the top of the ladder.
My goal is...
Step 2 of 4Build the steps
List smaller practices from easiest to hardest.
Step 3 of 4What is the first practice?
Choose a rung that is challenging but safe enough to repeat.
First I will practice...
Step 4 of 4What will help you practise?
Add the support, limit, or review note that keeps this manageable.
During practice I will...
First practice: Stand at the bus stop for 5 minutes. Support plan: No headphones, slow breathing, text Sam after.
Start and it saves here