Step 1:

1 Greeting my colleagues and starting a short, casual conversation = 2
2 Asking a colleague a simple question instead of staying quiet because I feel shy = 3 
3 Continuing a conversation by asking follow-up questions = 4 
4 Sharing my opinions or ideas with a colleague = 5      
6 Asking my supervisor for clarification or help when I don't understand something = 3
7 Explaining my ideas or giving updates to my supervisor without feeling too nervous = 7
8 Sharing my opinions and contributing at least one idea during a team meeting = 8 
9 Explaining my plans or work to a small group of colleagues and answering their questions = 9
10 Speaking in front of a large group of students or colleagues = 10

My main goal: I want to become more confident in expressing my thoughts and ideas, especially at work. I want to communicate with my supervisor without feeling so scared, participate more actively in meetings, and speak in front of groups without letting my anxiety stop me.

Step 2:

Start conversation with

“Hi, Good Morning, Hello"
"How is your work going today?”
"Have you been busy this week?”
“What do you think about this idea?”