Home · Challenges · Themes
Getting Comfortable on the Phone
For anyone who puts off phone calls or feels their heart race when the phone rings. Each day is one small step toward calls that feel easier, from jotting a few notes first to dialing, staying kind to yourself and hanging up with a little more confidence.
Social Anxiety · Social Anxiety · Communication · Assertiveness · one to-do a day · you choose how many days
The first seven days
- Day 1Call a nearby grocery store and ask what time they close tonight, then thank them and hang up.
- Day 2Jot two or three points for your next call on a sticky note and keep it beside the phone.
- Day 3Text a friend "Free for a quick call later?" so the ring feels expected when it comes.
- Day 4Call a hair salon or barbershop to book a trim, and say the day and time that suit you before they ask.
- Day 5Answer one call from a saved contact by the second ring today, before you have time to talk yourself out of it.
- Day 6Check with your local library by phone whether a book you want is on the shelf right now.
- Day 7Write the first sentence you will say on a call, word for word, and read it aloud once.
Further into the year
The to-dos keep changing as the year goes on. A few from later in this theme:
- Day 30Set up a five minute video call with someone you trust and chat about something light, like what you had for lunch.
- Day 60Plan a small reward, like a cup of tea or a short walk, for right after a call that feels hard.
- Day 120Join a video call with your camera on for the first minute, then decide whether you want to keep it on.
- Day 240Thank yourself this evening for the calls you answered today, without counting them.
- Day 365Remember a call that once felt huge and now feels ordinary, and give yourself credit for that change.
How a challenge works
A Theraglee challenge is a theme with one small to-do for every day of a year. You choose how long yours runs, anywhere from a week to the full year, and each day you get the next to-do: something that takes a few minutes and fits inside an ordinary day. Tick it off when it is done. Nothing is scored and nothing is lost if you miss a day; the next to-do is simply waiting when you come back.
Challenges come with a free Theraglee account, which never asks for a card. Your progress stays private to you.