of	your	setbacks,	recommit	to	persevering.	Rewiring	the	brain	takes	practice
and	time.
How	Did	You	Do?
Start	by	reflecting	on	how	you’re	doing	every	couple	of	days.	Then	as	you
notice	your	symptoms	improving,	check	in	once	a	week	and	then	eventually
monthly.
•
	
How	successful	were	you	with	your	daily	goals?
•
	
How	about	your	weekly	goals?
•
	
Based	on	the	1	to	10	scale,	are	you	noticing	any	symptom	improvement?
Improvement	may	be	subtle	at	first,	but	any	reduction	in	the	intensity	of	your
anxiety,	even	going	from	an	8	to	a	7,	is	an	improvement.	If	you	weren’t	as
successful	as	
you’d
	
like,	try	things	differently.	Swap	out	the	strategies	you’ve
been	using	for	others,	and	be	honest	about	what’s	blocking	you	from	making
more	progress.	Remind	yourself	that	you	want	this,	and	you	can	and	will	have
peace	of	mind	and	a	meaningful	life.
STICKING
	
WITH	IT
Any	time	we	make	a	change	or	learn	something	new,	we	experience
disappointments	and	obstacles.	When	you	hit	setbacks,	take	a	moment	to
consider	what	negative	thoughts	or	beliefs	you	have	about	your	ability	to	get
better	and	start	new	techniques.