Reflection
When social moments feel large, breaking them into small goals shrinks the scale. A single, simple intention—saying hello once, staying fifteen minutes, asking one question—turns a vague pressure into a manageable task.
Pick a tiny, specific action and give it a boundary: timebox it, name it, and decide how you will leave. Repetition is more important than perfection; doing one small thing reliably teaches your nervous system that connection can be safe and brief.
Measure success by how you feel afterward rather than by how many people you reached. Quiet progress looks like increased ease, clearer boundaries, and permission to step back when you need to. Celebrate those small changes as real practice.