If you have not started to use the strategies regularly consider whether made a realistic plan For example if you commit to practicing the various strategies for 20 minutes at the end of the day and you following through maybe two sessions is a better way for you to start Be flexible and open to new ways of structuring your life but do schedule time ideally a little bit each day to work on anxiety reduction Track Your Progress important to progress that you set up a system whereby you track ideally on a daily basis the strategies using and the intensity of your anxiety Below is an example of a quick and easy way to track progress Each day check any and all strategies you use from chapters 5 and 6 Also be sure to rate your anxiety for the day using a 1 to 10 scale with 1 being entirely relaxed and 10 being full anxiety meltdown For The 1 to 10 scale is a way to look back and see your progress At first you may have quite a few 8s or even 10s but ideally over the course of a month going to have more days