Getting started
Your first ten minutes: the quiz, your pattern, your first plan and your first action.
What should I do first?
Take the Pattern Quiz (5 questions, about a minute). It shows which patterns tend to stop you. Then describe one real situation you're avoiding — Dareflow turns it into a first action you can do in about two minutes, plus a short ladder of harder steps.
What is a pattern?
One of eight common reasons people avoid things: fear of rejection, judgment, failure, social interaction, being evaluated (performance), uncertainty, perfectionism and visibility. It describes behaviour in certain situations, not who you are, and it isn't a diagnosis.
What's an Action Plan?
A plan for one real situation: a first action, three to five follow-up steps that get a little harder, and tools that fit your pattern — scripts, preparation notes, a practice conversation, an outcome map or a good-enough version.
What does “Give me something to do” do?
It picks one action that fits the time you have (2, 5, 15 or 30 minutes), using your active plans and recent actions, so you don't have to decide.
What is Before vs Reality?
Before an action you can write what you think will happen and how hard it'll feel. Afterwards you record what actually happened. Dareflow only summarises this once you have enough of your own records.