6 Regularly Used Behavioral Therapy Tools and Techniques
Delve into the world of behavioral therapy with this insightful article, featuring not just tips and techniques, but also the wisdom of seasoned experts. From establishing a healthy sleep routine to the nuanced application of cognitive reframing, discover tools that are regularly used and recommended by professionals. Unlock the potential to transform daily challenges into stepping stones for growth and well-being.
- Establish a Healthy Sleep Routine
- Practice Consistent Journaling
- Utilize the ACT Matrix
- Apply Solution-Focused Brief Therapy
- Implement the Hire and Fire Approach
- Use Cognitive Reframing Techniques
Establish a Healthy Sleep Routine
The single most used behavioral therapy technique that I use within sessions with my clients is an effective and healthy sleep routine. Without adequate sleep, we will always be fighting an uphill battle with our mental and emotional states.
The strategy I employ is the following:
When your clock hits 7:00 pm, make your living space as dark as tolerable. The reason being is that most of us do the reverse, when it is dark outside, we light up the inside - I am telling you to do the opposite. If we can sync up natural sunset/sunrise times with when our living space gets light or dark, our brain has a much easier time naturally understanding that it is supposed to be releasing the chemicals needed for effective sleep. Once it becomes an hour before you want to be asleep, all screens are put away, and are out of reach. I do not even want to have the temptation of looking at them. Much like before, if we did a great job making our bedroom nice and dark, cool, calming, etc., yet we are on our phones, tablets, or other screen-based devices, our brain tells us, "oh, this feels like sunlight, I need to be awake right now, I need to pay attention to this, this is stimulating me." This is the reverse effect we are looking for when hunting for that restful, restorative sleep! Instead, replace the screens with something "dumber." Read that book you have been meaning to for months, write that story, paint that landscape, as long as it is not screen intensive, I am cool with it. Lastly, I give clients what is called "cognitive shuffling." Here's how you do it. Pick a four letter word that does not have repeating letters, let's say we chose the word melt. Great, now all I want you to do is start with the letter m in melt - try and think of every single word that starts with the letter m. Once you have exhausted absolutely all options, go to the next letter, which in our case would be the letter e. Rinse and repeat, and you will be welcomed to your new healthy sleep routine.
Practice Consistent Journaling
As a licensed psychotherapist, the behavioral therapy tool I use the most hands down is journaling. Both in my own life and practice, as well as in homework for clients, there is something seemingly magical about putting pen to paper and allowing your thoughts to flow. I find this practice, especially when done consistently, allows one to let out some emotional steam and avoid emotions piling up or going unaddressed. Sometimes we may not even realize how we feel about something until we start writing and see what comes out. As a daily prompt, I like to start with the question "How does it feel to be me today?" and then write whatever comes up. Another journal exercise I prescribe to clients often is letter writing - to yourself, a loved one, someone you're struggling to let go of, the list goes on. It can be incredibly powerful to write down all the things you'd like to express to that person, even if you don't actually share it with them.
Utilize the ACT Matrix
One behavioral tool I often use professionally and personally is the ACT Matrix. It is a tool used in Acceptance and Commitment Therapy (ACT) to simplify and organize psychological flexibility. It encourages pausing, noticing where your attention is focused (internally or externally), and reflecting on whether your actions are value-driven or avoidance-based. The ACT Matrix is helpful in untangling complex emotions and behaviors, providing clarity and direction while fostering greater alignment with what matters most.
For instance, when I am feeling overwhelmed as a parent juggling life's tasks, using the matrix, I could:
1. Define what I am experiencing
- Internal (bottom): thoughts like "I am not good enough" or feelings of guilt and frustration.
- External (top): kids needing help with homework, emails that need to get sent, and an untidy home.
2. Identify away moves (left):
- scrolling on my phone to escape stress.
- avoiding family time.
- procrastinating writing the emails.
3. Identify towards moves (right):
- spending intentional, present time with my children (e.g., reading or playing)
- setting boundaries at work to focus on my family.
- practicing self-compassion to reduce self-blame.
4. Clarify my values:
- family connection, kindness towards myself and those around me, and being a loving parent.
By mapping these onto the Matrix, I can see how avoidance behaviors might feel good in the short term but steer me away from my values. Thus, I can choose small, actionable steps to move toward my values like setting aside 15 minutes of focused time with my family or stepping outside for a mindful walk to reduce stress.
Apply Solution-Focused Brief Therapy
The behavioral health tool I use regularly is Solution-Focused Brief Therapy. It is the most effective with clients that I've found. What I love the most about the tool is that it's more than a technique; it's a way of thinking and working with clients that allows me to connect with the human being rather than seeking to match the pathology.
Implement the Hire and Fire Approach
One technique I use is the "Hire and Fire Your Kids" approach. It's an app that turns chores and responsibilities into "jobs" for children. Each job comes with clear expectations, and if kids don't meet those expectations, they can be "fired" (losing the privilege and potential rewards). This structure helps them understand accountability, builds work ethic, and makes discipline more predictable and transparent. It also encourages kids to take pride in their "role," treat tasks more seriously, and feel a sense of accomplishment when they do well.
Use Cognitive Reframing Techniques
One behavioral therapy technique I use regularly is cognitive reframing, which helps shift negative thought patterns into more constructive perspectives. For example, when a client struggles with self-doubt, I guide them to identify specific thoughts fueling that doubt and challenge them with evidence-based questions like, "What's the evidence supporting this belief?" or "Could there be another explanation?"
I also pair reframing with thought journaling, where clients record situations, their initial reactions, and how they reframe the thoughts afterward. Over time, this practice helps build emotional resilience and a more balanced mindset. Personally, I've seen it transform self-defeating habits into actionable growth, both for clients and in my own life.
