网页1=low; 10= high. EXAMPLE: Monday, 8/11 10:15 am Geting home at the end of a long day “Nobody will know if I use; I deserve a reward.”. Tight face; increased heart rate; jitery legs and hands. 8. Took deep breaths; went for a walk; spent time with my friend. “Using harms me in the long run; I can reward myself in other ways.”. 5.