Heart-rate-variability biofeedback
Breathe six a minute for ten minutes a day, and judge it on the cuff.
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Self-hypnosis
Learn it off a free recording and give it two weeks. Don't pay for a course.
Hypnotic analgesia
Try hypnosis on your pain, and drop it if your own score doesn't move.
Commitment devices
Stake real money on the gym, and build the habit before the stake runs out.
Habit stacking & cue-based habit formation
Bolt the new habit onto one you already do. Same spot, same time, every day.
Implementation intentions
Write the plan as if-then, with a time and a door in it, or it won't happen.
Behavioral Activation
Schedule the activity first. The mood shows up after you do it.
Internal Family Systems
Try parts work if it pulls you into a room. Don't let it push out CBT.
Exposure therapy
Walk into what you avoid, and leave the props you lean on at home.
Eye Movement Desensitization & Reprocessing
Book the trauma therapy. The work is going back into the memory on purpose.
DBT skills training
Take the DBT skills course on its own. It works without the therapist.