cue	for	the	brain	that	will	hasten	the	“neurons-that-fire-together-wire-
together”	process.
Track
	
Your	Progress
One	of	the	most	powerful	ways	to	make	a	new	behavior	into	a	habit	is	to	track
what	you’re	doing.	It’s	essential	to	long-term	progress	that	you	set	up	a
system	where	you	track	on	a	daily	basis	the	strategies	you’re	using,	and	the
intensity	of	your	anxiety.	As	we’ve	seen	previously,	you	can	quickly	and
easily	track	progress	with	a	
chart
	
you	sketch	out	in	your	notebook.	Take	a
look	at	the	example.
STRATEGY
MON
TUES
WEDS
THURS
FRI
SAT
SUN
“Thinking	about”	vs.
“Experiencing”
✓
Record	Your	Thoughts
Downward	Arrow
Technique
✓
Test	Your	Core	Beliefs
Identify	Your	Worry
Triggers
✓