diff --git a/personal/understanding.md b/personal/understanding.md
index 28d5374..01ffac9 100644
--- a/personal/understanding.md
+++ b/personal/understanding.md
@@ -1,3 +1,56 @@
+Title: The 80/20 Guide to Understanding and Changing Behaviors and Actions
+
+Introduction
+Effectively understanding and changing behavior relies on three key elements: distinguishing behaviors from actions, using a structured analysis framework, and employing targeted change strategies.
+
+Part I: Defining Behaviors and Actions
+1. Behaviors
+- Consistency: Behaviors are stable patterns over time
+- Personality and learned responses: Behaviors reflect individual traits and past experiences
+- Cross-context observability: Behaviors can be observed across different situations
+
+2. Actions
+- Specificity and discreteness: Actions are singular instances of behavior
+- Building blocks: Actions are the components that make up behaviors
+
+Part II: Analyzing Behaviors and Actions
+1. Context
+- Identify the most influential environmental factors
+- Assess the impact of context on behaviors and actions
+
+2. Frequency and Intensity
+- Determine overall patterns of frequency and intensity
+- Assess the impact and severity of behavioral patterns
+
+3. Causes and Effects
+- Identify primary triggers, consequences, and reinforcement mechanisms
+- Explore how these factors influence behaviors and actions
+
+4. Goals and Outcomes
+- Uncover the most important individual goals, motivations, and desired outcomes
+- Align actions with personal values and objectives
+
+Part III: Strategies for Change
+1. Behavioral Therapy
+- Focus on evidence-based and widely applicable techniques:
+  - Cognitive-Behavioral Therapy (CBT): Identify and challenge dysfunctional thoughts, develop adaptive coping strategies
+  - Dialectical Behavior Therapy (DBT): Practice mindfulness, emotional regulation, and interpersonal effectiveness
+  - Acceptance and Commitment Therapy (ACT): Promote psychological flexibility, clarify values, and encourage committed action
+
+2. Systemic Changes
+- Identify the most critical environmental factors and leverage points for intervention
+- Design and implement modifications to discourage problematic behaviors and encourage positive ones
+
+3. Self-Awareness and Metacognition
+- Cultivate mindfulness and present-moment awareness
+- Practice self-reflection and introspection
+- Develop a growth mindset and embrace learning from experiences
+
+Conclusion
+By focusing on the critical elements of distinguishing behaviors and actions, using a structured analysis framework, and employing evidence-based change strategies, individuals and practitioners can make significant progress in understanding and positively transforming human behavior.
+
+---
+
 Title: A Concise Guide to Understanding and Changing Behaviors and Actions
 
 Introduction