The Secret to Achieving Your Goals: The Empowered Action Model
If you are looking for a simple and effective way to understand and change your thoughts, feelings, and actions, look no further than The Empowered Action Model also known as the CTFAR model or as the self-coaching model, was created by life coach Brooke Castillo to help people gain awareness of their thoughts and how they impact their lives. Brooke believed it was not new information, she just put it into an understandable framework.
The Empowered Action model (CTFAR) stands for Circumstances, Thoughts, Feelings, Actions, and Results. It is a framework for understanding how your thoughts create your reality and how you can change your thoughts to achieve better results.
Here is a brief overview of each component of the Empowered Action Model:
- Circumstances: These are the objective facts of a situation. They are things that are outside of your control and cannot be changed. Examples of circumstances might include the weather, the actions of other people, or the amount of money in your bank account.
- Thoughts: Thoughts are the interpretations you make about your circumstances. They are subjective and can be changed. Thoughts are where your power lies because they determine how you feel and what actions you take. Examples of thoughts might include "I am not good enough," "This is too hard," or "I can do this."
- Feelings: Feelings are the emotions that arise from your thoughts. They are also subjective and can be changed. Examples of feelings might include happiness, anxiety, anger, or joy.
- Actions: Actions are the behaviors you engage in as a result of your thoughts and feelings. They are what you do or don't do. Examples of actions might include calling a friend, procrastinating, exercising, or eating junk food.
- Results: Results are the outcomes of your actions. They are the tangible or intangible consequences of what you do or don't do. Examples of results might include weight loss, a promotion, a failed relationship, or a successful business.
The power of the Empowered Action model lies in the fact that it helps you see that your thoughts create your feelings, actions, and results. By changing your thoughts, you can change everything else. This is not to say that circumstances don't matter, but rather that you have control over how you interpret and respond to them.
For example, let's say you receive a negative comment on one of your social media posts. The circumstance is the comment itself – it's objective and cannot be changed. Your thought might be "People think my Instagram posts are annoying." This thought leads to the feeling of defeat. As a result, your action might be to avoid posting on Instagram or to delete the negative comment. The result is that you don't follow your plan and your business doesn't grow.
However, if you were to change your thought to "One negative comment does not define me," you might feel empowered instead of defeated. Your action might be to engage with the commenter in a productive way or to continue posting as planned. The result is that you stay on track with your plan and your business continues to grow.
The Empowered Action model is a simple tool for self-reflection that can be used in a variety of situations. By identifying your thoughts, feelings, and actions, you can gain insight into what is holding you back and make the changes you need to move forward. Whether you are struggling with relationships, career, health, or any other area of your life, the Empowered Action model can help you understand the root causes of your challenges and make positive changes.
The Empowered Action model is a powerful tool for personal growth and self-improvement. It provides a clear framework for understanding how your thoughts create your reality and how you can change your thoughts to achieve better results. The model is not about positive thinking or denying our negative thoughts and feelings. It's about becoming aware of our thoughts and their impact on our lives. By using the model, we can identify the thoughts that are holding us back, and replace them with more empowering ones.
So, the next time you're feeling stuck or defeated, try using the thought model to break down the situation and gain clarity on your thoughts and feelings. With practice and patience, you'll be able to use this tool to create positive changes and achieve your dreams.
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