1Learn CBT Successive Approximation Skill
Behavioral Activation & Exposure: Successive Approximation turns “someday” goals, like running 5 km, meditating 20 min, networking weekly, into a series of immediately winnable moves.
Goal: Complete one shaping ladder over the next 21 days.
Prep time: 15 minutes Daily effort: 2–15 minutes.
Step 1: Choose the Terminal Behaviour
Write the clear, observable end goal.
Example: Jog 20 min (continuous) Mon/Wed/Fri.
Tip: Must be measurable & time-bound.
Step 2: List Micro-Moves
Brainstorm 6–8 tiny actions that lead toward the target.
Example: Buy running shoes → Walk 5 min → Walk 10 min → Jog 2 min / Walk 3 min ×2 …
Tip: Err on the side of too easy.
Step 3: Order Them
Arrange steps from easiest to hardest.
Example: Shoes → 5 min walk → 10 min walk → 10 min walk + 2 min jog …
Tip: Each step ≈ 10–20% harder than the one before.
Step 4: Attach Rewards
Pick a small, immediate reward for each rung (sticker, playlist, coffee).
Example: New playlist after Step 3, latte after Step 4.
Tip: Keep rewards cheap & meaningful.
Step 5: Schedule First Rung Today
Put Step 1 in your calendar within 24 hours.
Example: 6 p.m. walk 5 min.
Tip: Momentum loves immediacy.
Step 6: Master-Criteria
Define how many times or with what ease you must complete a rung before levelling up.
Example: Complete current rung 2 days in a row with ≤ 3/10 effort.
Tip: Objective rules beat vibes.
Step 7: Track & Reward
Place a ✓ for each completion, deliver the reward instantly, and note your mood (0–10).
Example: ✓ walk 10 min → latte → mood +2.
Tip: Dopamine spikes cement habit.
Step 8: Advance & Adjust
Move to the next rung once your criteria are met; if stuck, micro-slice further.
Example: Jog set too hard? Split into 3 × 1 min jogs.
Tip: Shaping is flexible, not punitive.
2Fill out the worksheet
Build a shaping ladder over 21 days. Define a measurable end goal and reward progress through small steps.
Date & Time : …
FAQs
What if a rung suddenly feels too easy?
Great! Skip ahead or combine two rungs, but keep jumps ≤ 30 % tougher than the last mastered step.
Do I have to give myself rewards?
Internal satisfaction grows, but early external rewards accelerate habit wiring. Choose small, healthy treats you can deliver immediately.
I missed three days. Should I start over?
No. Repeat the last successful rung until it feels easy twice, then proceed. Breaks don’t erase learning.
Can I shape multiple behaviors at once?
Limit to one ladder per domain (e.g., fitness, study) at a time to avoid dilution of focus.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
