Congratulations! You have made it to week 7 of this seven-part series, where we have been doing a deep dive into the self-coaching model, the very first tool I teach all of my clients. You having this tool means you will be able to start doing your own self-coaching, which is never a replacement for working with a live coach, but helps you get through those spaces between sessions. For the past seven weeks, I have taken each piece of the model, explained it, and shared some weekly homework to help you better understand how each piece works. Having a better understanding of each piece allows you to have a better understanding of the whole model once you start putting it together, which is today!
If you happen to be joining this series today, I want to encourage you to go back to week one and take your time to process through each post up to this week. Today we are going to see how the pieces of the puzzle get put together.
The self-coaching thought model consists of five elements that we have discussed in this series and all of which I will briefly overview below. The model looks like this, I have also created a Self-Coaching Thought Model cheat sheet to share with you to better explain:
You have a C (circumstance) in your life.
You have many T’s (thoughts) about that one C, which you will discover in your thought download, put one of the thought from your download into your model.
That specific T (thought) will create a F (feeling). Often it will create many feelings but you will only put the strongest emotion in the F line.
That F (feeling) will make you show up in several ways (A). That F will make you take several different A (actions) and inactions.
The A’s (actions) you take with create a specific R (result) for you.
That R (result) is evidence of your T (thought), always. This is why we focus so strongly on our thinking, how we think about circumstances in our life end up being our result. When we are able to clearly see this result we can start to decide if we like what we are creating and we can stop blaming other people for our results.
You start with your thought download which is you writing down all of the thoughts in your mind, getting them out of your mind and onto the paper. I shared a document in the Brain Flossing post to help you pull the thoughts out of your brain. Then you take one of the thoughts out of that download, I find it best to pick the most painful thought because it is most likely producing something that I won’t like. You put that thought in the T line. Then it’s very important to determine what the exact circumstance is that you are thinking that thought about. Make sure you take your time with this one, really make sure it is factual, specific, and neutral. Many people want to skip this part but don’t, it’s important to see that it isn’t the circumstance causing the problem, it’s always how we are thinking about the circumstance.
After you come up with the thought you want to look at, decide how that thought makes you feel. I shared a document in the feelings post linked above to help you come up with the strongest emotion that thought generates. It’s very likely that the thought makes you feel several different emotions, just pick one, the one that feels the strongest. You can always go back and run a model on a different emotion, or even a different thought about the same circumstance.
Next, I want you to take your time and write down all of the actions and inactions you take from that emotional state you are in when you think that thought about that circumstance. To begin my clients want to write down one or two different actions so they can quickly get to the result but I want to encourage you to come up with as many actions as you can. The more actions you come up with the clearer your result is going to be.
Now see if you can determine your result. Look at all of the actions you are taking, or not taking, and what are you producing for yourself? Look at the thought, does your result resemble the thought you are thinking? Remember that your result in the self-coaching thought model is a result you are creating for yourself. It is never someone else creating your result for you or you creating a result for someone else.
So let’s run through an example just for the fun of it:
C: Before he left for work, husband said “I’ll see you after work!”, husband came home at 8:12 pm
T: He never follows through on his word.
A: Complain about him, make-up stories about what he is doing, don’t ask when he might be coming home, ask him accusingly why he’s so late, don’t engage in conversation, pretend you’re busy, go to bed early, don’t warm up his dinner, don’t talk to him the next day, quit making him dinner, don’t make his lunch for the following day, act defensive when he tries to talk to you, not open-minded
R: You don’t follow through with who you want to be as a person and a wife
See how the result ties back to what you are thinking about the fact that he said he’d see you after work and your thought that he never follows through. You end up creating a scenario where you’re not enjoying how you show up and following through.
Know that in each model you will have multiple thoughts going on, including some positive thoughts, go ahead, and do a model on a positive thought. Maybe you also have a thought that he works hard to take care of your family. Let’s put it in a model, making sure to keep the same circumstance:
C: Before he left for work, husband said “I’ll see you after work!”. Husband comes home at 8:12 pm
T: He works hard to take care of our family.
A: Text him to see if he knows when he might be home so you can have his dinner warm, give him a hug and kiss when he settles in, ask him good questions about his day, share your day with him, ask him if there is anything you can do to make his evening more relaxing, go about with your evening plans, go to bed as planned, stay focused on yourself, not judging him
R: You work hard to take care of yourself and your family
Now, the thought model is used to help you see the results you are producing as well as feel what your thought is generating for you. One of these two models might be more accurate for you, overpowering the other, let’s say the first model is more true for you. Even though you believe in the second model, you aren’t showing up that way; you are showing up as in the first model. Ask yourself how each model feels, especially the one you are sitting in and why you are choosing that thought over the other. Is that emotional state creating solutions for you, or is it keeping you stuck?
Realizing that it is simply your thought creating this, allows you to decide how you really want to show up when your husband comes home at 8:12 pm, for YOU. The second model helps you to show up 100% differently which then has your husband also showing up differently because he has his own model going on at the same time. You get to find out exactly what happened in his day, you knew about it early and were able to plan accordingly so you could feel good.
Note that in the beginning, we will often want to “switch” models in the middle of the model. We’ll come up with the thought – emotion pieces and then as we start thinking about how we show up, we realize that we want to show up differently. We start putting actions in the action line that are coming from a different thought and feeling. Make sure that you are really feeling the current thought and emotion you are working within the model so that you see what result that thought produces for you. It’s not for judgment, it’s a tool to help create awareness for what you are potentially creating for yourself, don’t try to change it and deny something you are actually feeling.
Often when we learn how to create our unintentional models we start to beat ourselves up. We start to see that we are creating results that aren’t moving us forward, results we think are messing our lives up. I want to caution you to not do this. The thought model is an awareness tool, it helps us to see what we are creating in our life and that we are the authors of that creation. When we can see this truth and allow it to sink into our consciousness, we can from there decide if we want to keep the current model or create something different. Creating something different is always an option, that is why this work is so beautiful, it shows you how you are the author of your life.
This week start filling out the whole model, use the model worksheet I shared in the Actions Speak Loudly post. These models that you will be creating are unintentional models, they are models that we are creating unintentionally, by default. The first model I shared is an unintentional model, the second one could be your real model or your intentional model. Intentional models are models we are creating intentionally. If that is your real model then you are intentionally creating a great result for yourself!
These models that you are creating this week will help you see the results you are getting from your current thinking. Before we move into creating intentional models, it’s important to let your unintentional models sink in. Really work on feeling what it is creating for yourself and seeing that your unintentional results are produced by your thinking before you go quickly changing it.
As you do this work during the week, make sure that you also do some models on your positive thoughts. With both negative and positive thoughts look at your result and decide if they align with what you want to create in your life.
This week I’m sort of leaving you hanging on a cliff because I haven’t fully finished this series. I decided to wait until next week to help you start creating intentional models because it’s so important to really absorb your current reality, how it feels and that you are the creator of it.
Don’t allow your models to make you feel guilty/ashamed/angry/frustrated or disappointed and definitely don’t judge your models; just allow yourself to become aware. Feel them and come back next week, where I’ll show you how to create the results that align with who you want to be in this beautiful life of yours.
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