Show up. People who show up open and engaged make the most progress. Practice. The more you practice the tools and strategies taught, the more progress you will make. Information. People who read, watch videos, and listen to podcasts related to their therapy goals make more progress between sessions. Striking While the Iron is Cold. Notice when you are doing things right and tell yourself positive affirmations. Reinforce the positive. Goals. Set goals that you are likely to accomplish. As you meet your goals, continue to increase how challenging your goal is a little bit at a time. Meditation/Breathing. This is one of the most helpful tools we have to control our emotions and behaviors. Sharing. Share what you are learning with others. Truly mastering something comes when you teach and share it.