1Learn CBT Successive Approximation Skill
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
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.
Sources and further reading
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
