In this short instructional video, the presenter introduces Brooke Castillo’s Self‑Coaching Model, a five‑category framework that maps any experience onto Circumstance (C), Thought (T), Feeling (F), Action (A), and Result (R). The speaker explains that circumstances are neutral facts, while thoughts interpret those facts, inevitably generating feelings; feelings then drive actions, and actions produce results that reflect our thinking. An example with a customer returning an item illustrates the chain: neutral words (C) → thought “she’s rude” (T) → anger (F) → judging or being rude back (A) → a rude outcome (R). The video emphasizes that this causal loop operates constantly for everyone. To apply the model, viewers are instructed to do a “thought download” – a 5‑10‑minute free‑hand journal session – then underline or extract items into the appropriate C‑T‑F‑A‑R lines. The presenter offers prompts for each line (e.g., “What feeling led to this action?” or “What thought is causing this feeling?”) and encourages viewers to experiment with the tool to gain insight into why their lives unfold as they do.
Chapters
Hello there. A quick video for you to teach you the main tool that I've been teaching you throughout this whole program. It's also the main tool that I use with all my one-to-one clients, and you can use it yourself at home in any situation. It was created by my coach Brooke Castillo, and while she says she didn't invent it, she says that she tells us it's the way the universe works. And she has studied many great teachers like Eckhart Tolle, Byron Katie, Joe Dispenza, Abraham. We also hear about things like this in A Course in Miracles. She— her great skill is distilling all these teachings and putting them in a way that we can easily understand them. And so from that, she's produced it into this, what we call the self-coaching model. So what she teaches us is that everything that goes on can go into one of 5 categories. So things are either a circumstance, a thought, a feeling, an action, or a result. So circumstances, we've talked before, things that go in the C line. Are the facts of the event. So, let's give the example of having a conversation with a customer in a shop. We would put in this C-line the words the customer said to us. So, maybe the customer said, I want to return this. So, you see that's very neutral, It would stand up in a court of law. We would all agree on the exact words the customer said. But then, of course, our brain makes it mean something, and that's what goes in the T-line, and that's the part to really pay attention to. So in this example, a thought about that might be, she's very rude. So customer said she wants to return something. our brain makes it mean the customer's very rude. Our thoughts always produce, always produce our feelings. This is very important to remember as well. 100% of the time, in every, in every situation, thoughts create our feelings. So when we're thinking the customer's very rude, we're going to feel angry, or some version, something like that. Our feelings drive our actions. And in this case, they might drive actions of judging that customer, gossiping about her, complaining about her, being rude back to her. And then our actions always produce our results. And in this example I've given, the result would probably be we end up being rude as well. The results of our lives always give us evidence of our thinking. So that's why this is such a great tool. If we want to understand why our life is the way it is, it's because of the way we're thinking. And this tool, the self-coaching model, always helps us understand that. So I want you to have a go at this tool. You can write freehand in your journal for a period of time, that 5-10 minutes, and this is what we call a thought download. And from that you can extract all of these. So you might want to go back and just underline the thoughts, or just underline the feelings. And you can start the self-coaching model at any point. So if you find a thought within your thought download, you can put that in the T-line. If you notice what you found is an action, like you're judging someone, you're complaining, you could put that in the A-line and ask yourself, what was I feeling that made me act like that? If the main thing that you're coming with is a feeling, if you're feeling scared, angry, you can ask yourself, what thought am I thinking that's making me feel scared or angry? So that's the unintentional model. This is the thing that's always going on all the time. Remember, it's happening for everybody. So yeah, go and have a go with it. Notice it in your life and let me know how you get on. All right, see you. Bye-bye. Bye.
