positive breathing seek reassurance but decrease it by 25 percent times a day instead of four decrease from Decrease overthinking Build awareness for rumination by breathing and being talk to people when upset instead of dealing with the difficulty only in your head on your own Be present and participate in life No drug or alcohol build awareness of when spacing out or ask be an active listener IDENTIFY TARGETS Based on your goals identify three or four target behaviors you would like to change because they get in the way of your larger goals Rate how hard it will be to work on each of these behaviors Use a 1 to 10 scale 1 being not hard at all and 10 being nearly impossible Rate how motivated you are to work on each of these behaviors Use the same scale Start with a behavior not going to be too difficult to eliminate but which is causing enough trouble to motivate you to work on it So using the 1 to 10 scale consider behaviors in the 4 to 6 range for difficulty and at or above 5 on the motivation range Once you make progress on one target behavior