1. Home

  2. Habit Directory

  3. CBT Play the Script Until The end Technique
CBT Play the Script Until The end Technique

CBT Play the Script Until The end Technique

Discover More Habits
CBT Play the Script Until The end Technique infographic
Pencil icon


Play the Script Until the End is a mental exercise that helps you minimize your fears and frame them in a more realistic light. In it, you follow the progression of what a failure will really result in. This benefits your mood and confidence.

Question mark icon

How to Do It

Write down what situation is making you anxious or fearful. Think about what is truly making you anxious. Once you have figured it out, write it down, and think or write out what could happen as a worst case scenario.

Play out the worst case scene in your head.

You will find that, most of the time, the outcome is not as bad as you make it out to be.

This helps you see yourself being able to deal with the worst case scenario and life going on when it’s over.

While doing this, think about the true likelihood of the worst case scenario. Is it really going to happen? What can you do to mitigate it from happening? What factors you might be missing in your assessment of the situation.

This can be written out or just thought through or meditated upon.

Finger up icon


May reduce anxiety and fear [1], [2]

May improve mood and confidence [3]

Clock icon

Time Commitment

10-20 minutes

Gear icon

Why it works

  • Cognitive Behavioral Therapy (CBT) works by altering the thoughts and behaviors that may be harming you
  • Play the Script Until the End alters your thought patterns by encouraging you to engage with your fears in a rational manner, assessing the likelihood and fear-worthiness of the ‘script’
  • Play the Script Until the End forces you to confront imagined situations, resulting in better control
Calendar icon

Suggested Frequency

  • 2-3x per week
  • As needed for new fears
Finger up icon

Gurus/Celebrities/Doing it

Kanye West

Ellie Goulding

Niall Breslin

Category icon

Category Health/Productivity/Focus:

  • Mood
  • Confidence 
Clock icon

Suggested Time of Day

As needed

Notes icon


Make a plan for each week. For anything that makes you anxious, play the script until the end before the week starts to be more successful and confident.

Gear icon

Related Products

A nice alternative to decrease your anxiety and stress is the Inner Balance sensor by HeartMath. A device that helps you develop emotional well-being by tracking your heart rate. Click here to learn more and get yours!

Category icon


 Happiness  Confidence  Stress
Discover More Habits

More Habits

Rate Habit

CBT Play the Script Until The end Technique

Contact us





Thank you

Thank you for your message. It has been sent.