The Greatest Self-Coaching Tool Ever

Here is a one-page printable you can use to coach yourself, using The Model.

First, write down your “thought download.” This is just whatever is on your mind. Could be frustrations, concerns, worries, or goals, hopes, or dreams. Just write down a bunch of ideas.

Then, choose what feels most distressing, or most important, and start building your CTFAR model.
Start with what you know.

  • I you know you feel frustrated, write frustrated on the feeling line. Then parse out the circumstance (neutral facts!) and the thought you are thinking about the circumstance that is creating the feeling of frustrated.

  • If you know the result you are getting is not achieving your revenue goal, put that on the R line and then work backward and find out what actions you are taking or not taking, what emotions is driving those actions or inactions, and what thought is at the root of you unmet goal on the R line.

  • If you know how you WANT to feel about something, plug that into the F line and build the model from there, so you can discover what thought you would need to think in order to create that emotion for yourself.

  • If you know the action you WANT to be taking (that you’re currently not taking), plug that into the Action line and build the rest of the model.

The possibilities are endless!

I hereby officially invite you to begin a practice of self-coaching, using this sheet. At least once a month, print this out and build a model.
Every week if you want, or even every day.

Use the model to find out what you ARE thinking, and ultimately engineer what you WANT to be thinking, to create the emotions, actions and results that you desire.

 
 

Emotions Index

Here’s one more resource to support you in your self-coaching. This is an index of a few emotions, and some thoughts that are likely to create those emotions.

If you notice you are feeling angry, for example, look at the list of thoughts that create anger, and see if those ring true for you.

If you want to feel curious (“get curious, not furious!”) look at the options of thoughts that create curiosity, and maybe try one of those on as you’re building an intentional model.

This is by no means an exhaustive list, but my hope is that it’s helps you generate some ideas.