The Model 101

The model 101.png

Hi friend! 

I’m so excited you’re reading this blog today, because we’re going to talk about a tool that changed my life, and I know can change yours too. 

It’s called the model and was developed by my coach and mentor, Brooke Castillo. 

Before I tell you about it, I want to tell you why the model is so amazing. 

When I first came across Brooke’s work, I was no stranger to personal development. I had read countless self-help and personal development books, AND had already worked with multiple life coaches. I was very familiar with the concept of changing my thinking to change my life. 

And yet, the affirmations and visualizations and journaling and reflecting and coaching - none of them had the impact I was after. I wasn’t seeing the results I wanted and I wasn’t feeling better. To me, it all seemed like self-help porn - a quick hit of feel good motivation that seemed to wear off quickly and leave me wondering why it wasn’t working for me and what the heck was wrong with me. 

I was frustrated as hell. 

Enter the model. 

The model is different because it is not just feel good fluff. It is a powerful tool for understanding what is fueling your emotions, actions, and the results you get in your life. 

The model states that there are circumstances in your life - things you cannot directly control in this moment - and that the thoughts you have about your circumstances cause your feelings. Feelings in turn drive your actions (or, inaction for that matter), and the actions you take or don’t take determine the results you create.  

When you think a thoughtyou feel a feeling..png

The mind is always seeking and creating evidence that its thoughts are true, so in the model, the results created are evidence that prove the original thought. 

The best news I ever received was that I get to choose thoughts that serve me.

The model is not just about thinking positive affirmations. A positive affirmation won’t do much for you if you don’t truly believe it and it doesn’t resonate in a way that actually shifts your emotions. The key, then, is to intentionally choose thoughts that feel good and create the emotion you want to feel. Simply, the power of the model is in becoming conscious of your thoughts, taking ownership of them, and choosing thoughts that serve you. 

Let’s look at an example… 

Say you are fifty pounds heavier than you’d like to be, and you are constantly thinking that you have no self-control around food and will therefore never be able to lose weight.

Circumstance: 50 pounds overweight

Thought: I have no self-control and can’t control my cravings. I’ll never lose weight.

Feeling: Frustrated and defeated

Action: Eat to avoid feeling frustrated and defeated

Result: Continue to gain weight 

See how the thought drives the feelings, action, and result? And how the result, in turn, continues to prove the original thought?

Now let’s look at the same circumstances but with a more intentional, productive thought. 

Circumstance: 50 pounds overweight

Thought: Losing weight is an exciting opportunity to learn and grow, and experiment with taking care of my body in new ways.  

Feeling: Excited, curious

Action: Experiment with new healthy foods, exercise, etc.

Result: Have fun creating new healthy habits, start to lose weight

The circumstance did not change between models, only the thought (which triggered a chain reaction for different feelings, actions, and results). 

Become aware of your thinking and practice being intentional with how you choose to think and feel, and you take back your power to create a life you love.


Want to take this work to the next level?

Schedule your free 20 minute mini-session and receive personalized coaching to help you break through the things keeping you stuck and finally reach and maintain your goal weight.


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