5
Step 5: Select the self-help methods that seem most likely to work,
i.e. develop a treatment plan."
____ consider each of the five parts of the problem:
considering causes and goals, which parts seem to be the most
likely to produce the changes you want to make?
____ refer to Tables 2.1 and 2.3, and chapters 3-10 for self-
help ideas. Sample self-help plans. Read "general idea" and
"purpose" of the methods in chapters 11 to 15 to see which
ones seem most likely to work for you.
____ use doable self-change methods directed at several
"parts" simultaneously or in sequence. But avoid overly
complex plans that overload your computer or your schedule.
Step 6: Learn the detailed steps involved in each self-help method
you are using (chapters 11-15) and try out your plan.
____ give the selected self-help methods a fair trial (daily for
two weeks or more).
____ your motivation is crucial; keep it high (see chapters 4
and 14).
____ take precautions in advance if any strong emotions or
possible dangers are involved (see chapters 11-15).
Step 7: Continue throughout the project to assess and plot your
progress.
____ use self-observation for assessment, change, and
reward. Get other people's opinions.
____ continue systematic self-observation for a few weeks
after reaching your goals.
Step 8: If needed, revise plan as needed--deal with your resistance
to change. Keep up your motivation.
____ change your tactics, if selected self-help methods are not
working. Perhaps other "parts" are more involved than you
realized.
____ change your approach, if you lose your motivation to
change. Perhaps the change isn't as important as you thought.
Is the old behavior meeting some unhealthy need?
____ seek professional help if your problems are very serious,
become worse, or do not respond to self-help.
Step 9: Plan ways of maintaining the gains made.
____ use partial and natural reinforcement of the new desired
behavior so it becomes intrinsically satisfying. Make it a habit.
____ may need to repeat treatment occasionally, e.g. start
exercising and dieting again as soon as you gain 2 pounds.
Step 10: Make a note of the method's effectiveness: what works for
you?
