>>> Download the PDF <<<

Breaking the cycle between prediction, fear, and avoidance

Identify the prediction keeping you stuck—and test whether it’s actually true.

Avoidance often makes sense. It protects us from discomfort in the short term.

The problem is that when we avoid something we fear, we also avoid discovering whether our prediction was accurate.

This worksheet will help you slow down, identify the prediction underneath your avoidance, and gather new information.

1. What am I avoiding?

What situation, conversation, decision, or action am I avoiding?

Examples:

• Having a difficult conversation

• Sending a text or email

• Setting a boundary

• Asking for what I need

• Making a decision

• Taking a risk

2. What am I predicting will happen?

Complete this sentence:

If I do this, then _______________________________________________________ will happen.

Examples:

• They will reject me.

• They will be disappointed in me.

• I will fail.

• I will look foolish.

• I won’t know what to say.

• I won’t be able to handle it.

3. Slow down the prediction

How likely is it that this will happen?

My prediction:

________%

What makes me think this?

What evidence suggests another possibility?

If it happens, how bad will it actually be?

The worst-case scenario:

The most likely scenario:

If it happens, will I be able to handle it?

What evidence do I have that I could cope with it?

4. What feeling am I trying to avoid?

Often, we are not avoiding the actual situation. We are avoiding the feeling we imagine we won’t be able to handle.

What feeling am I trying to avoid?

Examples:

• Rejection

• Embarrassment

• Uncertainty

• Disappointment

• Failure

• Conflict

• Shame

5. What is avoidance costing me?

Avoidance may protect me from discomfort in the short term. But what does it cost me over time?

What opportunities, relationships, experiences, or parts of myself am I missing?

How does avoidance pull me away from the person I want to be?

What matters to me that I am not moving toward?

Examples:

• Connection

• Courage

• Honesty

• Creativity

• Growth

• Love

• Freedom

• Being present

6. Test the prediction

I don’t need to feel completely confident before I act.

I need to gather new information.

What is one small step I can take to test my prediction?

7. What did I learn?

What actually happened?

How was reality different from my prediction?

What did I discover about my ability to handle difficult moments?

The goal is not to eliminate fear.

The goal is to discover that your predictions are not always facts—and that you are capable of handling more than you thought.

>>> Download the PDF <<<

© 2026 David Braud | davidbraud.com | All rights reserved.

This worksheet is designed to support personal reflection and growth. It is not therapy and is not intended to replace professional mental health care.