Try it! Behavior change exercise: 1) Write down the action/behavior you want to change. 2) Write down why you haven't taken action in the past. What pain do you associate with taking this action? 3) Write down the pleasure you feel from engaging in this negative action? 4) Write down what it will cost you if you don't make the change now. 5) Note the pleasures you will receive by taking these steps now. I want you to type out your answers to these questions, print several copies, and post them everywhere: bedroom door, refrigerator, car dashboard, school notebook, lunch box, wallet, etc. day, I want you to review each question. Whenever you feel like you're faltering and returning to your old habits, review your responses to the exercise. With patience and persistence, you will notice that your perception of pain and pleasure will change. Therefore, your behaviors too! Good luck and keep in mind: if you are afflicted by something external, the pain is not due to the thing itself but to your own estimation of it; and you have the power to revoke it at any time