Choosing what to tap on
How to choose a target
One thing at a time, as concrete as you can make it.
By the end of this lessonTurn a vague bad feeling into one tappable target.
A target is one specific thing you can hold in mind and rate. 'Stress' is not a target. 'The knot in my stomach when I think about Monday's meeting' is.
If several things are live at once, pick the loudest one. The others will still be there afterwards, and often they've quietened down on their own.
As a beginner, start with things in the 3–6 range. Save the big ones for when the skill is steady — or for working with a professional.
- One target per round.
- Concrete beats general.
- Start mid-range, not with your worst memory.
Try it
Turn today's stress into one target.
That's your target. Rate it 0–10 and tap on exactly those words.
Check your understanding
Which is the better target?
Log a practice round
Run a round on one target and record the before and after ratings.
Sources
- Church, D. (2013). Clinical EFT as an evidence-based practice. Psychology, 4(8).
- EFT Universe — The Basic Recipe (eftuniverse.com)
TapFirst is a self-reflection and wellness tool, not therapy or medical care.