You need exactly the opposite of cooking a frog: Start off with warm shower then gradually decrease the heat. Your main goal should be to be comfortable enough with the feeling of cold water first.
After like two weeks you will get better at it to a level where you can actually bring yourself going in without the warm part.
Always reward yourself after a cold shower – you did something hard and you deserve it.
Here’s the schedule I put together, feel free to use or adapt as needed:
Week 1: Acclimation Phase
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Day 1-3: Begin with your normal warm shower, then switch to cool (not cold) water for 30 seconds at the end.
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Day 4-6: Increase cool water exposure in the shower to 45 seconds.
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Day 7: Try 1 minute of cool water in the shower.
Week 2: Adaptation Phase
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Day 8-10: Start with a warm shower, then switch to mildly cold water for 1 minute.
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Day 11-13: Increase mildly cold water exposure in the shower to 1 minute and 30 seconds.
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Day 14: Aim for 2 minutes under mildly cold water in the shower.
Week 3: Conditioning Phase
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Day 15-17: Start with a warm shower (1 minute of cold) followed by sitting in a tub filled with cool water (not yet cold) for 1 minute.
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Day 18-20: Increase tub sitting time to 1 minute and 30 seconds (keep shower cold exposure constant).
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Day 21: Try 2 minutes in the tub with cool water.
Week 4: Full Cold Water Immersion Phase
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Day 22-24: Cold shower for 1 minute, then immerse in a tub with colder water for 2 minutes and 30 seconds.
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Day 25-27: Increase tub immersion time to 2 minutes and 45 seconds.
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Day 28-29: Aim for 2 minutes and 50 seconds in the tub.
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Day 30: Reach your goal of 3 minutes of full immersion in cold water in the tub.
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