The method enables individuals to monitor their state based on a five-point stress-reward scale, use the intrapsychic tool that corresponds with that state and continue that process of monitoring, identifying and using until they attain the state of lowest stress and greatest reward or until they accept the other state they are in. That acceptance can trigger them to attain the state of lowest stress and greatest reward. They do this 10 or more times per day. The process triggers immediate improvements in emotional and behavioral regulation that are short lived as this regulation is affected by neural circuitry. The intensive use of the system over time changes the neural circuitry so that attaining the state of lowest stress and greatest reward occurs spontaneously, more frequently and more easily. This brain retraining supports long-term improvements in emotional and behavioral regulation, and ultimately, health and happiness.