Cognitive Behavioral Therapy (CBT) is one of the most well-researched and evidence-based forms of psychotherapy. At the heart of CBT is the idea that our thoughts, feelings, and behaviors are deeply interconnected—each influencing the others in powerful ways. In essence, how we feel is shaped not just by what happens to us, but by how we interpret and respond to those events. This explains why two people can go through the same experience yet walk away with entirely different emotional responses. CBT teaches us that our actions are purposeful, even if we’re not always aware of what’s driving them. Importantly, by learning to shift our thinking, we can create meaningful changes in how we behave.
In a similar vein, behavioral prompts like Lirio’s Precision Nudging—subtle changes in how choices are presented—can also support behavior change. Although CBT and behavioral nudges have different origins, they share overlapping strategies. In both psychotherapy and health promotion, Lirio uses structured behavior change techniques (BCTs) to guide people toward healthier habits. Below are a few techniques that illustrate this crossover and how they can be applied across contexts:
1. Framing and Reframing
A core CBT skill involves reframing how we interpret situations. The way we “frame” an experience gives it meaning, and that meaning shapes our emotional and behavioral response. Think of it like a picture frame: the same photo looks different depending on how it’s framed.
Take exercise, for example. If we view physical activity as a tedious chore, it’s no surprise we’ll avoid it. But what if we reframe it? Instead of seeing exercise as something separate and burdensome, we can recognize the ways we’re already active—walking to the mailbox, climbing stairs, playing with our kids. By shifting our mindset, we reduce the psychological burden and begin to build motivation from a more positive, empowered place.
2. Weighing Pros and Cons
Behavior change is rarely black and white—it’s usually full of nuance and internal conflict. One useful BCT is the “pros and cons” exercise: listing the benefits and drawbacks of changing a behavior. This helps us clarify our motivations and anticipate challenges.
For example, deciding to quit smoking or cut back on alcohol can surface fears—loss of social connection, discomfort, or anxiety. But it also opens the door to valuable gains: improved health, better sleep, or peace of mind. By exploring both sides honestly, we can make more informed and committed decisions.
3. Identifying Antecedents
Another CBT-based technique is increasing awareness of what happens before a behavior—called identifying antecedents or triggers. Often, habits become so automatic that we don’t pause to examine what’s setting them off.
Suppose you’re trying to reduce how often you check your phone. By keeping a simple log of what you were feeling or doing right before reaching for it, you may notice a pattern—boredom, anxiety, or procrastination, for instance. With this insight, you can begin to disrupt the cycle by choosing a different response when those feelings arise, such as stretching, deep breathing, or taking a short walk.
Finding the Right Fit
Not every BCT works for every situation. The key is identifying which strategies align best with your specific goals, circumstances, and challenges. Lirio’s Precision Nudging leverages what is known about the target behavior to intentionally select BCTs known to influence the desired outcome. Combined with behavioral reinforcement learning, content is delivered to the right people at the right time to drive actionable behavior change. Whether used in psychotherapy or through public health nudges, the most successful behavior change efforts share common traits: they’re thoughtful, intentional, and grounded in evidence.
By blending insights from CBT and behavior science, we can empower ourselves—and others—to make meaningful, lasting changes.
Leah Hecht, PhD, is a behavioral designer for Lirio.