Practice between sessions, not just in them

Gains made in a clinic or coaching session consolidate only if rehearsed in real life.

Why it works

Extinction learning is context-dependent: the new "safe" memory encoded in one context does not automatically transfer to other contexts where the fear originally lived. Between-session practice in varied real-world settings strengthens generalization and reduces the risk of relapse after the formal program ends.

How to do it

1. Schedule at least one real-world exposure per day — pick an item at or just above your last completed step.
2. Vary the context deliberately: different times of day, locations, or social situations.
3. Log each attempt with a brief note: situation, peak SUDs, end SUDs.
4. Bring the log to your next session or IX Coach check-in.

Evidence

More between-session practice is consistently associated with better outcomes in exposure-based treatments; context generalization research supports varying the practice setting. (observational)

Causality is hard to establish — it may be that motivated patients both practice more and recover faster rather than practice driving recovery directly.

Sources

• Craske et al. (2008), exposure therapy: a meta-analysis, Clinical Psychology Review

Common mistake

Treating the coaching or therapy session as the only practice arena and doing nothing in between, which slows progress dramatically and keeps learning context-locked.