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Behavioral Activation & Exposure Lesson 8 of 10
Build toward a specific behavior through a sequence of small steps. Set clear progress criteria, pair steps with rewards, and adjust any rung that feels too large.
Goal: Plan one goal as a sequence of manageable steps and review it as you practice.
Prep time: 15 minutes Daily effort: 2–15 minutes.
Write the clear, observable end goal.
Example: Jog 20 min (continuous) Mon/Wed/Fri.
Tip: Must be measurable & time-bound.
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.
Arrange steps from easiest to hardest.
Example: Shoes → 5 min walk → 10 min walk → 10 min walk + 2 min jog …
Tip: Make the difference between steps small enough to feel manageable; no percentage is required.
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.
Put Step 1 in your calendar within 24 hours.
Example: 6 p.m. walk 5 min.
Tip: Momentum loves immediacy.
Define how many times or with what ease you must complete a rung before levelling up.
Example: For a writing task, practice one sentence until you feel ready to try a short paragraph.
Tip: Choose criteria that fit the goal and adjust them if needed.
Place a ✓ for each completion, deliver the reward instantly, and note your mood (0–10).
Example: ✓ walk 10 min → latte → mood +2.
Tip: Acknowledge the action you practiced, even when your mood does not change.
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.
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Next up: Reward Plan
You’ve practiced building new habits by tracking Mastery and Pleasure Ratings and using Imaginal Exposure to mentally rehearse difficult steps. These tools help you notice what’s working, reduce avoidance, and prepare for action. Successive Approximation builds on that foundation by adding a structured way to shape new behaviors gradually, rewarding small steps along the way.
Successive Approximation, also called shaping, focuses on steps that get closer to a target behavior. The worksheet helps you describe those steps, choose a manageable starting point and decide how to acknowledge progress. For example, a writing goal might start with opening a document, then writing one sentence, then a short paragraph. You can revise the steps as you learn what is manageable.
What if a rung suddenly feels too easy?
You can choose a slightly more challenging step or combine steps. If the change feels too large, add a smaller step between them.
Do I have to give myself rewards?
You can acknowledge progress in a way that matters to you, such as marking a completed step or making time for an enjoyable activity. You do not need to buy a reward.
I missed three days. Should I start over?
No. Return to a manageable step, then decide when to progress. 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.
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
These resources explain manageable activity goals and graded tasks. They do not validate this worksheet as a standalone treatment or prescribe a fixed pace of progress.
Pencil in one mastery & one pleasure task per day.
Make a manageable start on a task by trying it for five minutes, then deciding what to do next.
Score each activity 0-10 to find mood boosters.
Break big chores into 10-min bites; tick off live.
Organize feared or avoided situations from easier to harder to help plan gradual practice.
Visualize success on Step 1 of hierarchy.
Do the behavioral opposite of an avoidance urge.
Break a goal into small, observable steps and acknowledge progress as you practice.
Link each completed task to a small incentive.
Rehearse (thought + action) for a known trigger tomorrow.
Successive Approximation
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