u/Wild_Technician_4436

"I’m going to exercise more", "I’ll stop procrastinating" or "I need to call my parents more often" all require you to make the same decision again and again.
Instead, attach the behaviour to something that will actually happen.
"When I put my coffee cup in the sink in the morning, I’ll put on my walking shoes".
“When I open my laptop after lunch, I’ll spend five minutes on the thing I’ve been avoiding before opening anything else".
"When I get into the car on Sunday, I’ll call my mother before I start driving".
The useful shift is from "I should remember to do this" to "when X happens, I do Y".
You’re removing one small decision from your future self. Do that often enough and surprisingly large parts of your life can change without requiring you to repeatedly feel motivated.

Avoiding something usually brings immediate relief. The problem is that the relief can reinforce the idea that avoiding it was necessary. And the next time, the same situation may feel just as threatening, or even more so. Instead of forcing yourself to do the whole thing, find a version that feels uncomfortable but manageable. If making a phone call makes you anxious, you might start by writing down what you want to say, then calling somewhere low-stakes. If going somewhere alone feels overwhelming, you might first go for ten minutes rather than committing to an entire evening.
The goal isn’t to prove that nothing bad will ever happen or to get rid of anxiety before acting. It’s to accumulate experiences of "I felt anxious, I did it anyway, and I could handle what happened".
That is often what gradually makes the next attempt easier.