BEST Skill
In the BEST skill, the “B” stands for this — it’s about balancing what you want with this.
Balancing your priorities and values with the needs of the situation.
Example: Promised you'd study tonight because you have an exam, and a friend calls saying they really need to talk to you. A balance could be agreeing to call your friend back after you study, or talking to the friend for 30 minutes before going back to studying.
What's missing from this SMART goal? I’m going to be a better person.
It's not specific. What does it mean to be a better person?
Name one healthy distraction you could use when you have a strong urge.
Many examples can work-- going for a walk, calling a friend, listening to music
In CBT, we work on the connection between these three things: thoughts, feelings, and ____.
behaviors
What has keys but can’t open locks?
Piano/keyboard
This part of the BEST skill is about telling people what you need clearly.
E -- Express needs clearly and assertively
Example: Friend needs to talk to you, but you need to study for a test. You might say, "I want to be there for you, but I can only talk for 30 minutes because I need to study."
What's missing from this SMART goal?
I’ll run a marathon next week, even though I’ve never run before.
It's not realistic or achievable.
This is the skill where you imagine surfing on top of your craving without giving in.
Urge surfing
True or False — CBT says your feelings come directly from events, not from your thoughts about them.
False; that's why changing our thoughts can be powerful
The more you take, the more you leave behind. What are they?
Footsteps
When using BEST, you should stick to this without overexplaining.
To your position/goal without overjustifying it
Example: Saying "no" when someone asks you to use a substance when you don't want to
What's missing from this SMART goal?
I’ll hang out with friends more.
It's not measurable or time-bound.
The more you try not to think about something, the more you end up thinking about it — like telling yourself ‘don’t think about that jingle Maggie played us.’ What is this called?
Rebound effect
How could you change the thought: "I failed this quiz, so I’m a total loser"
I might not have done as well as I'd hoped, but I can study harder next time.
One failed quiz does not mean that I'm a loser
What has a face and two hands but no arms or legs?
Clock
The “T” in BEST reminds you to treat people with this.
Treat people with respect
What's missing from this SMART goal?
I’m going to stop all my bad habits tomorrow and never mess up again.
It's not realistic or forgiving of setbacks
True or False — An urge will keep getting stronger forever if you don’t give in.
False; urges typically last 15 minutes
This is what we call checking whether there’s real evidence for or against a thought.
Challenging thoughts/Cognitive restructuring/Detective thinking
What begins with “e,” ends with “e,” and usually contains one letter?
An envelope
Give an example of how you could respond to a friend offering you a substance when you've decided to stay sober.
I really value our friendship and having fun together, but I also want to stick to my goal of staying sober right now. (B) I’m not smoking/drinking these days because I’m focusing on my health. (E) I’m good without it, thanks. (S) I appreciate you understanding. I still want to hang out and watch movies though. (T)
What do the letters in SMART goal stand for?
Specific, Measurable, Attainable, Realistic, Time-Bound
When you take a few deep breaths, notice what’s around you, and focus on your senses, you are practicing this skill.
Mindfulness
My friend didn’t text me back — they must hate me.’ This is an example of which thinking trap?
Mind reading
I’m lighter than a feather, yet the strongest person can’t hold me for long. What am I?
Your breath