Welcome to part three, that the model brain management tool. I'm going to teach you this model that's going to help you see what is going on in here and help you see how you can shift that I'm going to teach you a before and after process, something that you can start to build into your daily practice to help you reduce your stress on a continual basis. Alright, let's dive in. All right, so this is part three of the model. So what is the model exactly? The model is a coaching tool to help you see what's going on in your brain.

It's literally your GPS to your current into your current stress brain and helping you navigate the way inside I have all the madness that's happening in here. Now I can tell you when you are in a really panicky stressful state, it can be difficult to navigate in that moment. So that's why having this tool with you can literally help you just have somewhere to direct your brain and give you a tool to actually take steps to help you to reduce your stress because when you are stressed out, it can become very foggy in your brain. And this is actually going to help you see your mind and help you understand your brain better. Okay, so how can the model help the model using this model can help you reduce your stress? It can help you see your mind in a more clear way, right because if your brain is foggy, it's hard to kind of see what's actually going on inside of there.

It can help you create focus and motivation and determination. And it can increase your productivity. Who doesn't want that you can actually get more done. No longer does stress have to hold you back, or make the process really painful because I have a lot of clients who will still do their work while they're stressed out. But it is just not fun at all. So imagine being in a more peaceful state to do those things that you need to complete versus being in your usual stressful space.

It is a different experience. So why do models work? These models work because they give you information information that you didn't have before. Because remember, if you're having that foggy brain right now, you can't really think clearer. It helps you give you perspective, and it helps you see your mind and when you can see your mind. You can then do something with that information.

You have So here's an overview of the different parts of the model. So the model has five components. The first one is the circumstance. And we talked about this the circumstance is essentially that fact, that fact that rent is due on the first, right? That is a fact that is your circumstance. These are completely neutral, and don't have any emotion or opinion attached to it is just like a tree.

It's like a tree is just there. It's just a circumstance that's happening in the world. And then the next part is our thoughts. So our thoughts as we talked about are sentences that are inside our brain. And then next is feelings. So feelings are nothing more than a vibration in your body that you experience.

Next is actions, the behaviors that we do or don't do when we're feeling in a certain way when we're thinking a certain way, and lastly, your results, the effects of the actions that we just took. So here is a picture of what the model looks like. And when we do the model, what we do is use the first letter of each one. So c t F, CTF a, are you going to get really intimate with this model right here? Okay, so circumstances, trigger your thoughts. So it's like there's a tree out there, and then we have a thought about that tree.

Right? And then we have that thought it causes a certain feeling in our body, a certain vibration in our body. And then those feelings cause us to either take action or not take action. And then those actions cause us to take results. those actions cause our results. Okay, so in the beginning, this may be a little bit from For you to digest and absorb, but I promise you, the more you get intimate with this, it's going to be easier and easier.

And you're going to be able to do these models in your head, you're going to be like, Oh, that's a circumstance. Oh, that's a thought, huh? What is that feeling right there, you're going to it's going to inherently become a part of you. And that is how this brings you long lasting effects. Because what happens is, many times people try to reduce their stress from taking an action. And what you see where the action line is, it's towards the bottom.

And when you try to do it from that place, it doesn't last very long. It'll last for that moment. And you have to be driven to actually take that action. So if you're not in a feeling space, that drives the action for you to reduce your stress, you may or may not get the results that you want. So essentially, when you start at your brain level at The thought level, you get much longer lasting results, which is what I want for you. So what you'll see is here is the results that you have in your life, in any situation are created by the thoughts that you think so any results that you have are evidence of whatever it is that you are thinking.

So likely, if you think you can do it, what's going to happen, you're likely not going to do it. And it's going to create the exact result that you were just thinking. And I'll give you an example to show you how this plays out in our lives. So here's some foundations to remember. You are not your life, we tend to think that we are the circumstances in our life, and that in itself can cause us stress. Because of the way we are interpreting the things in our life, the things that we are thinking.

You are also Not your brain. Remember, we have a stress brain, we have a human brain. Our brain kind of works in autopilot based on all the thoughts we've been thinking from our entire life. So you're going to be able to differentiate from yourself from your brain. And just this separation is going to already help you reduce your stress because you're going to realize you are not your life, you are not your brain. Another foundation is you can create any feeling you want.

So if you're feeling stressed, know that you can also create a different feeling your thoughts create your future. Because as I showed you with how the model works, it's whatever your thinking is, whatever we end up doing or not doing. And that ends up creating the result in our life. So what are you thinking right now? that is causing you stress and what result is that actually Bringing you right now, is it the result that you want. So not only are we talking about reducing your stress, but we're talking about how to turn this stress into a useful energy that can actually help you create what it is that you do want.

If that's just more peace, then we'll help you create that using this model. If what you want to create is more productivity, we can use this model to turn that stress into productivity instead. So let's go a little bit deeper into this. The first one we talked about was circumstances, right? So these are things we can control. These are facts.

These are neutral. And these can be proven in the court of law. And I break it down like this because these are things that are helpful to remind ourselves when we are in that stressful state. And I can say as a product of doing this work, even though I am a teacher of this Work. When I'm in my stress brain, I need to remind myself of these things because we think our stress brain takes over. And we think that all these things are true.

They are fact and it causes us to feel these uncomfortable emotions. An example of a circumstance is so if you think this weather sucks, right? You might think that this is a circumstance, this is true. Everybody in this room agrees on it, right? But no, that is a personal opinion. There are other people who may not think the weather sucks.

So how do you turn this thought into a neutral fact? This skill right here is everything if you can separate this in your brain. This right here will already reduce your stress because when you say this weather sucks, you're likely going to feel not so good. Now, this doesn't mean you don't have to believe these things or think these things because if you believe the weather sucks, you can believe the weather sucks. But if you actually want to change something about how you're feeling, that's when you do this work. So if you're feeling stressed out and thinking that the weather sucks, is stressing you out, and you don't want to feel stressed out right now, that's when you do this work.

That's when you separate the fact from the thought. You can say, okay, it's raining today. And that in itself, the more you just practice that versus the weather sucks, you're going to feel different in your body. Because remember, the thought that you're thinking in your brain, what is most present in your brain is creating that feeling in your body, and you have the power to create whatever feeling and result that you want. So if you don't want the stress, you have to look at what is causing the stress right now in your brain, because that is where the stress is happening. All right.

So the thoughts on sentences in our brain. It's an interpretation of what is happening right now. So raining, right? It's raining right now is a fact it's a circumstance. And then the thought, which is the sentence in my brain was, Oh, this weather sucks. So our that's our interpretation, their opinions, their judgments, their biases, their conditioning their beliefs.

All right, and here's more examples of thoughts. I love my job is a thought. But how do we make that effect, I have a job. You see how I have a job just feels more neutral, like it doesn't have that much emotion to it. Whereas I love my job has emotion to it. And here's another thought this industry isn't promising it creates an emotion in you.

So the thought is what creates the emotion versus the circumstance that we have. Next is feelings. Examples of feelings. sad, angry, unmotivated, disturbed, hateful, confused, on safe, surprised, loving, compassionate. So it's really important to get to know the different feelings that you experience in your body because that's how you get to know what kind of stresses are happening, what's really going on inside of your body. You want to be aware of that.

We want to know what is happening here. Because the first part of reducing your stress is actually becoming aware of what's going on. And that's what this model does. It gives you that information. Next is action. Some examples of actions are procrastinate, read, shut down, cry, eat food, go to the gym, finish a project right anything or everything any action you take or don't take goes in the action line.

And lastly are the results the effects of the action actions we take, or we don't take what comes as a result of that action I took. Alright, so some examples of results, 20 pounds lost made 15 k revenue, organized closets, five pounds gained, the result is not always something that we actually want. The result is something that we get to see that has been created from our mind, dirty kitchen distant relationship. So when do you use this model? And I'm going to show you an example of how to use it just in a second. So I want to give you an example.

When would you actually use this so you would use this as a part of your daily stress management practice? You would use it to investigate how your mind is working to get you more information on what's going on in there. If you're feeling a difficult emotion and you want to just see what's happening in your brain, when you want to understand yourself better when you're feeling stuck. When you don't like the results you're getting, you can actually work backwards to see okay, well what am i Thinking because clearly I'm not getting the result that I want, how can I think something different? Again, we usually tend to do good work from the action line. But if we're working from the action line, but we're still having a non useful thought, we're eventually going to burn out in this cycle and still create whatever result our thought is thinking.

So I'm going to show you an example of now of how to use the model. So one example is that you're stressed and you need to complete a project. But you cannot get yourself to finish it because you're just so stressed out. So here would be a great time for you to do a model and see what's happening. I experienced this all the time when I have a project to do. I have a script to write or I have a course to produce or I have a workshop to create and I need to complete this but I'm feeling stressed out and I just can't get myself to do it.

So this is what I do. What you're going to do is you're going to write C TF a. So remember circumstances, thoughts, feelings, action results. So you're going to in your notebook, write these on the edge of your paper, CTF AR, and I'm going to show you how to fill it in. So here's a reminder again, you can write those out if you'd like. Or you can just write the first letter C T, fa, R. Okay, so what am I feeling right now is the first question you're going to ask yourself, I have found that starting from the feeling line is the easiest way to move into this.

So you can say, What am I feeling right now? And this is not the only way you can do it. You can also say, Okay, what is the fact here? But it's up to you. I'm showing you the easiest way that I have found that typically we can connect to what's going on within us. And you know, you may not even be able to know what you're feeling right away.

You'll just know that you just feel uncomfortable. But that's why it's important to find to learn more about the different kinds of feelings you experience. So you can actually identify those. So what is the feeling right now? So you're feeling stressed. So we put that in the feeling line stressed.

Then you want to ask, why am I feeling stressed? And then you might have a bunch of thoughts that come up. And then what you're going to do is pick one of them and put it in the T line. And you know, initially, maybe like, well, I don't really know why I'm stressed. So I want you to just get curious and investigate a little bit deeper. You can even start journaling and writing it all down.

So you can find out what are the sentences that are going on in my brain right now. And then pick one that feels the strongest for you on why you're feeling stress. So you might be thinking, I don't know how I'm going to get everything done, which is causing you to feel the stress in your body who Right. And then next, you're going to say, Okay, so what is the circumstance here? Okay, the circumstance here is a project that I have to do. Now, often I see people putting a thought here, because remember, often we think our thought is a fact.

So I want you to be able to really separate your fact from the thought. And one way this one way you can do this is by seeing when you look at that circumstance, do you have an emotion that comes up? Because when you just have project because right, you want to have the feeling like it's just a tree that's there. So just project right? But if you were like project has to get done in five days or project is behind, that's a thought. Okay, so you're going to move that to your thought line and keep a very neutral thing in the circumstance line.

Then you're going to ask herself, okay, what do I do when I feel stressed because everything goes After like back to back, like it all flows in order. So you have your circumstance, then you have your thought about it. And then that is the feeling you're feeling. And then what action Do you take when you are stressed out? Because the actions are literally from what it is you're feeling right now your actions are driven by your feelings. So if you're feeling stressed out, what do you do when you're stressed?

Okay, maybe you procrastinate. So that's an example. You're right, procrastinate. Now, some people will say I power through this work. But if you're powering through the work, what are you thinking when you're powering through the work? Right?

You may be thinking I need to get this done. So that's a different thought than what's here. So that's a completely separate model. So you want to really see when you are stressed, what do you tend to do? What do you tend to do? So that's one way, sometimes people get a little mixed up.

So what happens as a result of you procrastinating in your specific circumstance in your life, because everybody is different, so everybody's models are going to be different. Okay? So this in this example, it's like, Alright, well, what happens when I procrastinate? Everything doesn't get done. So my project stays incomplete. So you want to look at loops.

You want to look at this whole model and just observe it for yourself. So when you're in your stress, pain, you just want to identify and observe what it is that's going on right now. So right now you're just like, Okay, so what when I do this model, I'll be like, okay, so I look at it and I'm like, Okay, now I understand why I'm feeling stressed is because I'm thinking this sentence. I don't know how I'm gonna get everything done about this project. So it's just helping you see your state of mind It is your GPS to see where it's like your location Finder. It's like helping you see where you are right now.

And just even doing this can actually help reduce your stress because you're not confused about what's going on anymore. You've gotten some clarity here. So you're already starting to reduce the stress as you're doing this. So what do you do with this current model that we just did? You get curious? Okay, that's interesting that I'm thinking this thought, if I have a choice to think this, why am I choosing to think this and be stressed out?

And I want you to also look at the result that you're getting in your model, is this the result that I actually want? Am I getting what I want to create in my life? So pay attention to what result is being created? Is this the result that I want? And then here are some good questions to ask us. Well, what is the result that I do want after you look at it right first, really get curious and observe and digest everything that's happening?

Right now, and then ask yourself, okay, well, what is the result that I do want? If this is not it? How do I want to feel if this is not it right? If I don't want to feel stressed, how do I want to feel? And how can I create what i do want? How can I do that?

So how we're going to get into the next phase is we're going to create an after model. So we just created the before model. And I'm going to show you this before and after process. It's almost like pre stress. It's like stress brain is moving from stress brain to peace brain, essentially. Okay.

So this is your before model. Again, this is a review of it. Okay, so exactly what we had already done. Now what we're going to do is create the after model for the result that we do want to have. So in the actor model, the circumstances are always going to be the same. So we're just going to move project back to into the ceiling.

Next what we're going to do is ask what result or feeling do I desire. So if you want to go with the result we'll we'll put as everything gets done. If we want to go with the feeling since the goal here is to reduce stress, you can say, optimistic, maybe I want to feel optimistic, right? So what you can do is put that in the feeling line, there's no right or wrong, you can go either way to start this model. But in this example, I'm starting with the result because I'm like, you know what, yes, I'm stressed out. And I realized this is not the result I want with my stress.

So I need to change. I want to have a different result. So I've decided, Okay, the result that I want is to get everything done to get my project done. Alright, so I started by plugging that into the model, and I'm gonna work backwards now. Okay, so if everything needs to get done, what actions do I need to take in order to get everything done? Okay, I need to complete everything that is on my to do list.

To complete this project, okay, so write that in the action line. What do I need to feel to fuel and inspire and drive that action? So what do I need to be feeling to actually do those things? Right? Because if I'm feeling stressed, I'm clearly not doing those things. That feeling is not driving the action that I want.

So what do I need to feel? So I'll you can take a guess at it. So I'll guess that Okay, I think that I need to feel motivated in order to do these things. So I'll put motivation in the feeling line. And you'll plug that in right there. And then the next part is we're going to discover some thoughts for the tea line, what thought would create that feeling of motivation because clearly, the other thought I have, I don't know how I'm going to get everything done is causing me to feel stress.

So it's not creating the feeling that I want So what I thought would create the feeling that I want. And in this sense, in this example, the feeling that I want is motivation. I want to feel motivated. So how do we find that thought how we find that thought is by doing a brain dump of different thoughts to find one that works? Okay? This is literally you tapping into your creativity in your mind coming up with different ideas.

Okay, what is other things I could think that would make me feel differently? That would make me what what could possibly make me feel motivated if I thought it. So here's an example of a thought brain dump. I can do this. I have the capability to finish everything. I have plenty of time to complete everything.

I am focused on completing everything. completing this project will allow me to grow. So what you're going to do now is you're going to test out each of these thoughts and see which one actually creates motivation because you're not creating motivation in the future. You want Feel that motivation right now. So you can actually take that action that you want to take. So you're going to do a gut check in your body.

And you're going to see, does this make me feel motivated? So, thought trials, I like to call them. Okay, so we're going to start with the first one. When I think I can do this, do I feel motivated? And my immediate feeling is no, I don't feel motivated. It actually feels dreadful because I don't think I can do this.

I don't believe this thought. You have to believe this thought in order for it to work. Okay, so these are not affirmations. These are actually thoughts that you already believe. Next, we're going to put this one on trial. I have the capability to finish everything.

Okay. I probably do and that feels practical, but it doesn't feel motivating. Okay, next one. I have plenty of time to finish everything. Okay, that feels optimistic, but I don't feel motivated. Next, I am focused on finishing everything.

Okay, that feels focused. But I still don't feel motivated. Next, completing this project is allowing me to grow. Ooh, okay. So if you're saying I complete this project, it's going to help me grow. Okay, that feels motivating.

Now, why does that feel motivating? It feels motivating for me personally, because I want to grow as a person. So that is a motivating factor for me. So know that these thought trials are going to be different for everybody. So you want to find what thought works for you. Okay.

Now, what is the general consensus of what makes you feel motivated, but what makes you personally feel that motivation? So notice how we're transforming this stress into a motivation energy. Okay, so now we found that this thought helps me feel motivated. completing this project is allowing me to grow. I feel motivated, awesome. So you're going to plug that in to the tee line.

And now we have created your full after model. So now we're going to look at your before and after model together. Okay, so your before model, you're thinking, I don't know how I'm going to get this done and you felt trust out. And that didn't lead you to creating the results that you want it. But now you found a new thought that is completing this project is allowing me to grow and now you feel motivated. And this allows you to actually complete your tasks.

Okay? So this helps you get a big picture vision of your stress brain, and now you've created some productivity. Okay? So you moved from your stress state to motivation, and maybe you haven't even completely moved to motivation yet, but you can see Have a roadmap of how you can potentially get there. Okay? So I want you to notice, right, because we talked about how the model shows you that your thoughts create the results, that you your results are created by the thoughts that you're thinking.

So if you're thinking, I don't know how I'm going to get everything done, it's actually leading you to not get things done. When you're thinking, completing this project is allowing me to grow. When you're thinking about completing this project. It's actually allowing you to complete that project. Okay? So literally what you're thinking creates that feeling and create that action and creates the results in your life.

So what I like to do is call this a new focus thought. So your old focused thought was, I don't know how I'm going to get this done. But now you have a new focus, thought completing this project is allowing me to grow and what you're going to Do With this new focus thought is practice it continuously Practice, practice practice, the more you keep focusing your energy towards this new thought. And remember this thought has to be something you actually believe you're not just saying some Frou Frou thing, some random affirmation, you're actually saying something that you believe in. Right? So in this example for me, I am voting me I am motivated by growth.

So for me, when I remember this, this actually does motivate me in the present moment. And how I'm going to create more of this motivation is really focused on this thought, think this thought, create this thought again and again in our mind, because remember, you're thinking 70% of the same thoughts you thought yesterday. So in order for you to think something differently, you got to practice a new thought. So we just did the process of discovering your new focus thought Now you're going to keep your energy towards it. I mean, if you need to write it on a post it and stick it on your computer, do what you got to do. Okay?

And that is how you use the model to help you see your current state and how to move from your stress to the next date and I'm going to show you how to make this a continuous practice in the next two sections.