Score each 1–5 before you start, at day 15 and at the end. The workbook has the scoring sheet.
Approval-seeking1: I adjust what I say to be liked5: I say what I think and let people respond
Anxiety before approaching1: I freeze or avoid5: I feel it and act anyway
Recovery after rejection1: Days of rumination5: I move on within the hour
Ability to say no1: I say yes and resent it5: I decline cleanly
Physical baseline1: Poor sleep, no training5: 7+ hours, train 3+ times a week
Presence (posture, voice, eye contact)1: Hunched, fast, looking away5: Open, slow, steady gaze
Life fullness1: Evenings are empty5: Friends, craft, training fill the week
Standards1: I take whatever attention I get5: I know what I want and check for it