What is the 30-day phone anxiety challenge?

The 30-day phone anxiety challenge is a free, structured program that helps you overcome phone anxiety through graduated exposure therapy. Each day includes a specific task designed to gradually build your confidence with phone calls, starting with simple exercises like listening to voicemails and progressing to more challenging calls.

How do I know which difficulty track is right for me?

The challenge includes a 5-question intake assessment that evaluates your anxiety level, prior experience, and preferences. Based on your answers, we recommend one of three tracks: Gentle (for severe anxiety), Moderate (for typical phone anxiety), or Intensive (for mild anxiety or those wanting faster progress). You can always switch tracks if needed.

What if I miss a day?

Missing a day is okay! You can mark a day as skipped and continue the next day. The challenge tracks your streak but is designed to be forgiving. The goal is progress, not perfection. If life gets in the way, just pick up where you left off.

Is this challenge evidence-based?

Yes, the challenge is based on graduated exposure therapy principles, which is a well-established cognitive behavioral therapy (CBT) technique for treating anxiety disorders. The tasks are designed to progressively expose you to phone-related situations while building confidence and reducing avoidance behaviors.

What happens after I complete the challenge?

After completing the 30-day challenge, you will receive a detailed results report showing your completion rate, streak statistics, category breakdown, and an earned badge based on your performance. You can share your results on social media and optionally retake the challenge with a different difficulty track.

Is my progress saved?

Yes, your progress is automatically saved in your browser's local storage. This means you can close the page and return later to continue where you left off. Your data stays on your device and is not uploaded to any server, ensuring your privacy.

30-Day Phone Anxiety Challenge

Build phone confidence through graduated exposure therapy. Daily tasks personalized to your anxiety level.

This challenge is for educational purposes and is not a replacement for professional therapy. If you experience severe anxiety, please consult a mental health professional.

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Frequently Asked Questions

What is graduated exposure therapy?

Graduated exposure therapy is a proven cognitive behavioral therapy (CBT) technique where you gradually face anxiety-provoking situations in a controlled, step-by-step manner. By starting with less challenging tasks and progressively working up to harder ones, you build confidence and reduce anxiety over time.

How long does each daily task take?

Most tasks take 5-15 minutes to complete. Early tasks like listening to voicemails or calling automated lines are very quick. Later tasks involving actual conversations may take a bit longer, but the time commitment is designed to be manageable for busy schedules.

Can I modify the tasks?

Absolutely! When checking in, you can mark a task as "modified" if you adapted it to your situation. Many tasks also include easier alternatives if the main task feels too challenging. The goal is progress, not perfection.

What are the three difficulty tracks?

Gentle: For severe phone anxiety. Starts with observation and listening before any actual calls. Very gradual progression.
Moderate: For typical phone anxiety. Balanced approach with both easier and challenging tasks.
Intensive: For mild anxiety or those wanting rapid progress. Multiple daily tasks and quicker escalation.

Is my data private?

Yes, completely. All your challenge data is stored locally in your browser. Nothing is uploaded to our servers. This means your progress, check-ins, and anxiety ratings stay on your device and are never shared.

What if I cannot complete the challenge?

That is okay! Any progress is valuable progress. If you complete even a few days, you have made real steps toward overcoming phone anxiety. You can reset and start again anytime, or try a gentler track. For those who need additional support, KallyAI can make calls on your behalf while you build confidence.

30-Day Phone Anxiety Challenge

Frequently Asked Questions

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