The Role of Practice Outside Therapy
Therapy doesn’t end when you leave the session. CBT is highly practical, so I often give patients structured “homework.” This might include:
- Journaling to identify recurring thoughts and emotions.
- Practicing exposure exercises, such as giving a short talk or making a difficult phone call.
- Listing factual evidence that contradicts negative self-beliefs.
These exercises build awareness, resilience, and confidence over time.
How the Five-Minute Rule Helps Break Avoidance
One small but powerful CBT strategy is the Five-Minute Rule, designed to combat procrastination and avoidance. The idea is simple: set a timer for five minutes and commit to a task you’ve been avoiding. When the timer ends, you can stop—guilt-free.
Ironically, once you start, you often find the momentum to continue. This technique reduces overwhelm and helps people shift from “I can’t” to “I can at least start.”
What Does A Patient Have To Do For Homework To Do CBT? Examples in Practice
If someone struggles with social anxiety, a homework assignment might be to practice a presentation in front of a mirror. This builds both awareness and tolerance for discomfort. Over time, repeating these small, structured actions desensitizes the fear and replaces avoidance with confidence.
Author: Dr. Hong Yin
Hong Yin, MD, has been a practicing medical professional in the Milwaukee community since 2012. She understands that your health and wellness concerns extend beyond routine medical care. She’s a highly trained, board-certified psychiatrist who provides an array of comprehensive services and procedures to help people overcome mental health problems.