CR10: Behavioral Experiment Plan
Virtual Coach
Work step-by-step through the Cognitive Restructuring exercise with the virtual coach.
Introduction
Even the sharpest evidence table (CR2) and fiercest Socratic cross-exam (CR3) can leave a nagging “Yeah, but….” The gold-standard CBT answer is a Behavioral Experiment—a small, safe test that drags the thought into the real world and lets observed data settle the case. Research shows that well-designed experiments slash conviction in anxious and depressive predictions faster than discussion alone.
Instructions
Goal: Design and run one experiment each week for four weeks.
Time: 10 minutes to plan, the time it takes to run, 5 minutes to record results.
Step 1: State the Prediction
Write the feared outcome in an If…then format.
Example: “If I put my hand up, classmates will roll their eyes.”
Use wording from your CR1 log.
Step 2: Rate Confidence
How strongly do you believe this outcome will happen? (0–100%)
Example: 80%
You’ll re-rate later after the experiment.
Step 3: Design the Test
What small, specific behavior will expose the belief?
Example: Ask one question in tomorrow’s lecture.
Keep it observable and measurable.
Step 4: Define Disconfirmation Criteria
Set a clear benchmark: what would count as disproof?
Example: ≤ 1 visible eye-roll or negative comment.
A specific yardstick gives you a solid verdict.
Step 5: List Safety Behaviours
What “crutches” might you use to lower anxiety?
Example: Rehearsing an apology, avoiding eye contact.
Plan to reduce or drop them if possible.
Step 6: Run the Experiment
Do the behavior, observe carefully, and jot the raw facts.
Example: Asked question; zero eye-rolls; two people nodded.
A “data buddy” can help with observation.
Step 7: Compare Predicted vs. Actual
Was the prediction met? Note the outcome clearly.
Example: Prediction not met.
Photos, tallies, and quotes > memory.
Step 8: Re-rate Confidence & Emotion
Re-score belief in the original prediction (0–100%) and rate any emotional shift.
Example: Belief dropped to 35%, anxiety 8 → 3.
A 30% belief drop is strong evidence of change.
Step 9: Plan Next Iteration
Tweak or extend the next experiment to go a bit further.
Example: Ask two questions next time.
Progress, not perfection, builds momentum.
FAQs
What if the experiment does confirm my fear?
You’ve still gained clarity. Run a second test shifting one variable (drop a safety behaviour, widen sample). Small-sample “passes” often vanish with replication.
I’m too anxious to run it.
Pair with Five-Senses Grounding (SM8) or Opposite Action Day (BA7) first. Or design a graded test one notch easier.
How is this different from an exposure hierarchy?
Exposure aims to habituate emotion. A behavioral experiment aims to collect evidence—sometimes emotion drops, sometimes not, but learning happens either way.
Do I always need disconfirmation criteria?
Yes—pre-set metrics stop you from moving the goalposts afterward.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental healthcare 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.
