Episode 48: Ok, Mondays Might Not Be Magic, But This Tool Could Be!

Tune in for a correction from last week's episode! Right after recording, I found myself slipping back into my 'waiting for Monday' mindset, which got me reflecting on how we respond to setbacks. In this episode, I introduce the CTFAR model, a practical self-coaching tool that helped me remember: change happens in the present. This episode will guide you in shifting your mindset so you can stay consistent with your health and wellness goals.

Summary:

This week’s episode addresses the common struggle with the "waiting for Monday" mindset and how we respond to setbacks. After last week’s discussion on how change happens in the present, this episode dives deeper into the importance of self-awareness when old habits resurface.

The episode introduces the CTFAR model, a powerful self-coaching tool developed by Brooke Castillo, which helps individuals break down their thoughts and behaviors. CTFAR stands for Circumstance, Thought, Feeling, Action, and Result, and it follows this process:

1. Circumstance: A neutral event occurs.

2. Thought: A thought arises in response to the circumstance, giving it meaning.

3. Feeling: That thought leads to an emotional response.

4. Action: Feelings drive actions or inactions.

5. Result: The actions result in an outcome, which often reinforces the original thought and creates a cycle.

The episode explains how this model can be used to shift perspective and change outcomes. For example, a person might buy their favorite snacks and initially think, “I shouldn’t have bought these, now I have to eat them all.” This thought can trigger feelings of defeat, leading to unhelpful actions like giving up on healthy choices for the rest of the week, and resulting in disappointment or frustration.

However, by applying the CTFAR model, this thought can be shifted to something more helpful, such as: “I’ve been looking forward to enjoying these snacks, and I can savor them mindfully.” This new thought leads to feelings of excitement and gratitude, driving more balanced actions like eating the treats mindfully while still staying on track with wellness goals. The result? Feeling good both physically and mentally, rather than stuck in a cycle of guilt.

For those still developing self-awareness, the episode suggests using the CTFAR model to reflect on past scenarios where actions didn’t align with intentions. Identify the neutral circumstance, recognize the initial thoughts, and observe how those thoughts influenced feelings and actions. Then, consider what thought would have been more helpful in that moment and consciously choose that thought in the future.

Whether dealing with setbacks in the moment or reflecting on past behaviors, the CTFAR model offers a practical way to shift mindsets and stay consistent with health and wellness goals. The key takeaway: Change doesn’t wait for Monday—it happens in the present moment, and with the right tools, it can happen now.