Avoidance
A Hierarchy for Re-engaging with an Avoided Hobby or Interest
This directive provides a structured way to gradually reconnect with a meaningful activity that has.
When a client has abandoned a once-loved hobby due to depression or anxiety, the activity itself can become a source of dread. The pressure to simply “start again” often backfires, reinforcing the cycle of avoidance and low self-worth. They know they want to reconnect with this part of themselves, but the initial step feels impossibly large.
This directive provides a structure for mapping out a gradual re-entry. It helps you collaborate with the client to define a series of manageable, low-stakes actions that systematically reduce the activity’s emotional weight. They walk away with a clear, personalized sequence that makes re-engagement feel achievable rather than overwhelming.
A Hierarchy for Re-engaging with an Avoided Hobby or Interest
The activity I have been avoiding: [Write the hobby or interest here]
Break this activity down into small, concrete steps. An action is an observable behavior. For example, instead of “get inspired,” write “open the book of poetry to a random page.” Instead of “work on painting,” write “put a clean canvas on the easel.”
List these actions in order of difficulty, from the least intimidating to the most.
| Step | Specific Action (Observable and Concrete) |
|---|---|
| 1. | |
| 2. | |
| 3. | |
| 4. | |
| 5. | |
| 6. | |
| 7. | |
| 8. | |
| 9. | |
| 10. |
Select only the first step from your list. Do not think about any other steps.
The action I will perform is: [Copy Step 1 from the table above]
I will perform this action on: [Day and Date] At this time: [Time] In this location: [Place]
After completing a step, schedule the next one on the list. Do not skip steps. Do not do a step out of order.
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