“Try a 30-Day Project for Overcoming Avoidance Coping

Avoidance coping habits aren’t something you can snap your fingers and change. A 30-day project focused on gradually turning around avoidance coping can help. You can use this approach as an alternative to the exposure hierarchy if doing a 30-day project seems more appealing or relevant to you.
During the 30 days, take as many opportunities as you can to be less avoidant than you usually would be. This will help you overcome any problems you might have with not knowing where to start in reducing your avoidance. As situations come up, focus on taking some action, even if you’re not certain what the absolute right action is. For example, if you’re confused by all the options for backing up your digital photos in the cloud, you might ask your most tech-savvy friend what she does, and just go with that. You can always switch later.
Don’t be too all-or-nothing about overcoming avoidance coping. We all have only so much willpower available for dealing with things we’d prefer not to do. The goal is to start unraveling your avoidance coping habits bit by bit. If you sometimes fall back into the avoidance coping trap, that’s to be expected.”