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Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
49 results (expanded search) for "behavioral-activation"
Psychological
Daily Behavioral Activation
In depression, exit "wait until I feel better" to "do then feel".
Social
Mood Journal 3x Daily
Log mood (1-10) AM, noon, PM with a one-word cause — discover your patterns.
Psychological
Ten-Values Compass
Identify the living values you want guiding behavior across ten life domains.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Psychological
Naming Thoughts: "My Mind Is Telling Me..."
Prefix every thought with "my mind is telling me..." to see you are not it.
Psychological
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
Psychological
One Committed Action
Define one action today expressing a value, even if opposing thoughts show up.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Psychological
Funeral Visualization
Hear what you wish would be said of you in 50 years to learn what matters today.
Psychological
Passengers on the Bus
You're the bus driver, your thoughts are noisy passengers — drive despite their voices.
Psychological
Opposite Action
When your emotion doesn't serve the situation, do the opposite of what it pushes you to.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
What Truly Matters?
Ask yourself the single question that distinguishes real decisions from distractors.
Psychological
Values vs Goals Sort
Goals end; values are perpetual direction — confusing them loses you.
Psychological
Passengers on the Bus
You're the bus driver. Hard thoughts are noisy passengers, but you stay on the road.
Psychological
Struggle Switch
Imagine an inner switch — when on, suffering doubles. Can you leave it off?
Psychological
Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
Psychological
Self as Context
You aren't your thoughts or feelings — you're the context they happen in.
Psychological
Willingness vs Willfulness
Willingness to accept reality as is, not willfulness rejecting it — subtle but powerful.
Psychological
Daily Values Compass
Morning: pick one value to live today. Evening: rate yourself.
Psychological
One Committed Action
No paralyzing "big plan" — one tangible action aligned with your value within 24 hrs.
Psychological
Funeral Visualization
At your funeral in 50 years, what do you wish people said? Start it today.
Psychological
Passing Thoughts Box
Thoughts aren't facts or orders — guests passing through.
Psychological
Physical Pain Sensation Acceptance
Physical pain doesn't obey resistance — it softens with conscious acceptance.
Psychological
Personal Values Tree
Values are roots, behaviors are leaves — draw your tree.
Professional
Resume Bullets STAR
Convert 5 resume bullets from "duties" to Situation-Task-Action-Result outcomes.
Professional
Praise Specificity Drill
Replace vague "good job" with specific praise describing: what he did, impact, why it matters.
Professional
Identity Goals
Instead of "I want to run a marathon", say "I'm a runner" — identity drives behavior.
Professional
Process Goals
Don't target "$100K this year" — target "3 sales calls daily".
Professional
Start-Stop-Continue Self
Each month, write 3 behaviors to start, 3 to stop, 3 to continue.
Social
DESC Script for a Tough Conversation
Write four sentences: Describe the behavior, Express the impact, Specify the change, Consequences.
Social
The Ready-No Sentence
Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.
Social
DESC Script
In tough confrontation: Describe-Express-Specify-Consequence — four sentences resolve.
Social
Keep 3 Small Promises
Trust is built by small promises kept — start with 3 this week.
Social
Remember a Name Via 3 Anchors
When you hear a name, anchor it with 3: pronounce it + match a famous bearer + a face trait.
Social
Tune Your Talk-Ratio
In direct Anglo cultures, talk 60%/listen 40%; in East-Asian, reverse it.
Social
Graduated Social Exposure
A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.
Social
De-Escalate a Text Conflict
When a text exchange escalates, freeze the thread immediately and switch channels before the next reply.
Social
Graceful Exit From a Text Thread
End a drawn-out text thread with a warm closing line instead of silently fading out.
Social
Bridging the Generational Communication Gap
When talking across generations (a parent, a teen), switch to their preferred channel, not yours.
Social
The 20-Second Elevator Encounter
Prepare one line that works for any brief encounter under 20 seconds (elevator, hallway, queue).
Social
Networking-Event Opener
Replace "what do you do?" with a question that opens a story, not a dry job title, at networking events.
Social
The Recurring Light Neighbor Chat
Invest 90 passing seconds weekly with a neighbor using one follow-up question that builds cumulative rapport.
Social
Bridging Small Talk to Real Talk
Use one "bridge" question to move dialogue from the surface (weather) to a real shared thread (values, ambition).
Social
Recovering From an Awkward Silence
When a conversation drops into awkward silence, name it lightly instead of fleeing or pretending it didn't happen.
Social
Discover Their Real Love Language
Don't assume your partner's love language — test it with three situations this week and compare reactions.
Social
The Mid-Argument Repair Attempt
Keep 3 ready "repair" phrases to deploy mid-argument before it escalates into emotional flooding.
Leadership
Sorting Your 5 Leadership Values
From 30 values, pick only 5 — very hard but reveals what truly matters.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.