you feel about proud less shame What goal might you joy increased productivity closer friendships increased work competence increased Now compare the two lists Which list has more in it for you for the long Which list makes you feel better beyond the moment and also helps you achieve broader goals for Set your intention now on what you want going forward Right on Target Behaviors that you want to reduce or problematic are what psychologists call behaviors They are the behaviors that we will target with our interventions Target behaviors are often unproductive things you continue to do even though For example Jase feared public speaking and as a result avoided any kind of group meeting at work In reality he knew his job well and wished he could show off his talents through public speaking To start we targeted pattern of skipping meetings We wanted to reduce and ultimately eliminate that avoidance behavior He agreed to at least attend work meetings but not put any initial pressure on himself to speak Then he built up to gradually asking a question and eventually making longer and to the group Another client Alisha obsessively worried that her boyfriend would break