After accumulating several days' worth of data, begin analyzing your activities and the scores you gave them. Ignore results that contain no surprises (because your expectations matched your level of enjoyment). But pay close attention to those anomalous events where middle-to-high scores on your Index of Dread are paired with relatively high numbers on the Enjoyment Evaluation—in other words, activities you both feared and delighted in.
As the days and weeks go by, you'll begin to notice patterns. Your scores may reveal that you quail at the thought of singing in public but love the evenings you spend at your neighborhood karaoke bar. Or perhaps you feel shy and recalcitrant when going to meet a certain friend but find the hours flying by once you're together. You'll begin to see areas where you have a natural inclination but lack confidence. It is in these situations that a little social resistance training can help you build up your strength and live a richer life.