Waypoint
Prove you can do that thing.
Activity Essentials Focused tasks for specific skills like boundaries or intuition. Typically 15–45 minutes.
Intermediate Beginner needs no prior experience; Advanced builds on earlier work.
⏱ 15 minutes Estimated duration. Some are one-off; others involve multi-day tracking.
Overview A structured exercise with clear steps. Goes deeper than a quick practice.
What It Is
Test the accuracy of your worries by rating expected distress against the actual experience.
You'll Need What you'll need — usually just everyday items like paper, pen, or a phone.
Materials
- Journal
- Pen
Evidence Base The scientific or theoretical basis for why this activity works.
Research Foundation
Based on Cognitive Behavioural Therapy (CBT) techniques for deconstructing catastrophic thinking and testing reality.
How To Do It Step-by-step instructions. Follow in order for the best results.
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1
Identify a task or situation you are currently avoiding or feeling anxious about.
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2
Rate your predicted anxiety or distress from 0-10 before you begin.
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3
Write down exactly what you fear will go wrong.
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4
Perform the task. Immediately after, rate the actual distress you felt from 0-10.
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5
Compare the two numbers and note if your 'worry' prediction was accurate. Remember, an increase of even 1 point is a whole 10%. Imagine if everything in life was 10% easier than you thought it would be.
Related Waypoints Other waypoints that complement this one from different angles.
