Hi,

I'm a bit confused about the action assignment number 3: Write your goals for desensitization on a calendar. Break large goals into small steps and put these on a calendar you consult every day.

Earlier in the same lesson 8 it say not to plan too much in advance and it gives an example not to plan on Monday that you'll do something on Friday. If I make a plan on a calendar and keep an eye on the calendar, I'm doing exactly that: planning weeks in advance and this will increase anticipatory anxiety. I find these two things contradicting.

I think it would be better if I decide I do something every week or a couple of times a week and decide on the same day if it's a good day and do it spontaneously. I can write a plan down on paper with steps to take and take the next step (or do the last step again if I feel I'd be going ahead too quickly).

Could you please advise what you've done with this one or if you have any suggestions.
Thank you.

Hi Satu, I am on session eight and I was having the same thoughts as you. I decided to make a list of goals big ones and small ones and on the days when I am feeling confident I pick one and I do it. I have to do things spontaneously because if I plan it then I what if about it and that gets me nowhere. What if thinking is my biggest problem. If I can conquer that then my problem is half over. Good Luck

Thank you TJT1979.

I ended up making a list of my limitations and divided them into small steps and decided to do the same as you. To me what if thinking is one of my big problems, but obsessive thoughts go above everything else.

Thank you again for your help and good luck for you too.