Consider new information about yourself and the problem.

Know the benefits to you of changing Express your feelings about the demands on you and about potential solutions.

Understand others' demands on you to change and how your behavior affects the environment or others.

Have a professional, or someone you trust, give you feedback on your behavior and how it may be affecting you and others.

Monitor the behavior to see when, where and how much you do it. Note your feelings before, during and afterwards.

Do some reading to learn more about this behavior.

Tell someone your feelings about the demands on you to change and about what you believe your choices are.

Look for ways that society and others will help you to change.

Notice how your behavior affects the environment or others.

Work through any ambivalence: the costs and benefits of changing, with professional help if needed.

Reduce the costs of changing.

Consider what you value more than the problem behavior or Consider how resolving the problem, or starting the new behavior, would be in agreement with what you value.

Consider what kind of person you want to become.

Take some small step in exploring behavior change.

Come to believe and feel that life would be significantly better without the problem

Write down the costs and benefits of changing,

Decide how to reduce the costs of changing,

Think about what you value most

Close your eyes and imagine yourself as the kind of person you want to be.

Take some small step, and begin to experiment with ways of changing

Choose and commit 10 the best course of action,

Prepare for action and, if needed, get professional help.

Make a contract with yourself and others.

Publicly commit to at least one person to make the change,

Just make a choice, or get help 10 make a decision,

Write down your goals and, step-by-step, how you are going to get there.

Commit to yourself to start by a certain date.

Tell at least one trusted person in your life about your decision.

Substitute alternatives for problem behaviors.

Be open and trusting about problems and progress with someone who cares.

Plan to avoid and counter expected situations that elicit the problem behavior or deter new behavior.

Reward yourself or be rewarded by others for making changes.

Acknowledge to yourself when you successfully take a difficult step on your own.

Start a pleasurable, non-addictive activity incompatible with the old.

Learn meditation or stress-management.

Repeat positive self-statements.

Learn to say no.

Get help from a professional or trusted others on problems.

Ask others to help in specific ways, tell them what you need and educate them about your experiences.

Join a mutual self-help group to share and get support

Identify, and plan to avoid or leave, people and places that encourage problem behavior or deter new behavior.

Change your environment. For example, remove temptations and put up reminder notes about what you need to do.

Make a list of rewards. people and places that will support your actions.

Give yourself rewards for the actions you have taken each day.

Contract with others to give you rewards for specific steps taken.

Look at what you did that resulted in the progress you are making.

Continue to substitute alternatives for problem behaviors.

Plan to avoid and counter situations that unexpectedly elicit the problem behavior or deter new behavior.

Continue to substitute new behaviors or activities incompatible with the old.

Plan for unexpected high-risk situations, with professional help if needed.