📖 5-minute read
A behaviour experiment tests an anxious prediction in the real world. Prediction: 'If I speak in the meeting, everyone will judge me.' Experiment: speak once. Observe what actually happens.
Structure: 1) Write the prediction and rate how strongly you believe it (0–100%). 2) Design the smallest experiment to test it. 3) Do it. 4) Write what actually happened. 5) Rate the belief again.
Almost always, the belief drops. Sometimes it goes back up later — that's fine. Do another experiment. Evidence stacks up, and stacked evidence is what actually rewires a belief.