for effort mean results come it just means it will require work Take this moment to set a couple of goals for yourself based on what you read in chapters 5 and 6 These should be overarching goals that you can come back to repeatedly for motivation to stay the course Maybe you recognize all missed out on because of avoidance behavior and you want to stop missing out Or perhaps you became more clearly aware of what is meaningful and of value in your life and you set the goal of making space for those values regardless of your anxiety STRATEGY OF THE DAY Pick a few strategies from this section that you can incorporate on a daily basis For example an excellent daily strategy that is quite grounding is Your Sit quietly even for five minutes and observe your thoughts similar to watching clouds Thoughts will arise and they will pass have to respond you only have to observe them Or sit quietly and practice acceptance of something troubling you or invite your anxiety in and accept those feelings and sensations Another helpful strategy is Your Anxiety Along for the In this case you commit to keeping up