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skills training on coping with emotional disadvantages of change Decision making perspective (Decide) focusing on making the decision Tailoring on time horizons (Set the time frame) incorporating personal time horizons Focus on important factors (Prioritise) incorporating personal factors of highest importance Trying out new behaviour (Try it) changing something about oneself and gaining experience with that behaviour Persuasion of positive outcomes (Persuade yourself) promoting new positive outcome expectations and reinforcing existing ones Modelling (Build scenarios) showing models to overcome barriers effectively Skill improvement (Build a supportive environment) restructuring environments to contain important, obvious and socially supported cues for the new behaviour Coping with barriers (Plan to tackle barriers) identifying barriers and planning solutions when facing these obstacles Goal setting (Set goals) setting specific and incremental goals Skills enhancement (Adapt your strategies) restructuring cues and social support