The Solution

Now that we know what the real problem is we can keep in mind the “problem” is always our thinking. So let’s discuss some solutions.

The main coaching tool I use to find solutions for myself and to help clients find their solutions is called the Self-Coaching Model. This model was developed by Brooke Castillo at The Life Coach School where I was certified. Sometimes it is called the CTFAR model.

Using The Model we can find solutions to any problem! That may seem like a bold statement but I have seen it in action. And sometimes it helps us become aware that it might not even BE a “problem”.

You were introduced to some of the components of The Model in our prior posts. Remember…….


(The facts or “math” of the situation)

Lead to


(The meaning we assign or the “drama”)



(Emotions/vibrations in our body)

That’s the C, T, and F of the model.

The final two pieces to the model are the A and the R. Those signify our ACTIONS and our RESULTS. So to finish it out…..


(Emotions/ vibrations in our body)

Drive or Fuel





First let’s review a little more about feelings. We touched briefly on feelings in the last post and we will look at it in this model, but we will talk more in depth about emotions/feelings in an upcoming post.

Emotions are just vibrations in our bodies. As humans, our thoughts can cause “chemical spills” in our brain that lead to physiological responses in our bodies. Maybe it makes our heart race, or maybe we feel a tightening in our chest or throat. Maybe it is a “buzzing” or “electric” feeling in our skin. Whatever the vibration is, it is in correlation to the emotion we are experiencing.

Our emotions drive or fuel our ACTIONS. The things we do or don’t do, say or don’t say, our tone or inflection, how we show up in the situation, are all fueled by our emotion. Maybe our action is something we hope will diminish the vibration we are having in our body. Maybe it is just a lot of mental action – spinning, confusion, overthinking, ruminating, analyzing. Maybe our action is to retreat or pull away, to make ourselves small. Maybe it is massive momentum forward. It all depends on the emotion driving the action.

But these ACTIONS (or inaction/reaction) create our RESULTS. Our results are evidence or proof that supports our original thought driving it. The results are your life, what your world looks likes or who you are. The most important thing to know is that your results are entirely in your control. That’s how we work to choose the results we want to bring into our life.

We will look at some of our original examples next time to see the whole model for each or those examples, but for today just remember…..


THOUGHTS which create our

FEELINGS which drives our

ACTIONS which creates our

RESULTS which is evidence supporting our thought

We will keep learning about these components and how they interact with each other but for now just take time to notice how this is happening for you. What results are you getting that you want to change? What thought would help you towards that result?

If you are interested in finding your solutions, or if you would like to work through your models with me just “Contact Me” and send me a quick email. Or you can “Schedule a Consult” to get started.

And as always…..Remember…..It’s ALL good!!

Using The Model we can find solutions to any problem! That may seem like a bold statement but I have seen it in action. And sometimes it helps us become aware that it might not even BE a “problem”.

Hello Friends!

I’m Michelle. I am learning how to minimize my overwhelm, perfectionism, and people-pleasing and I am ready to help you do the same. I’m a certified Life Coach and a member of The Church of Jesus Christ of Latter-day Saints. Come with me and learn how.

Published by mrkeil

I help women face the overwhelm of parenting, family and multiple schedules, let go of the shame and people-pleasing perfectionism they place on themselves as women of faith, and create a life they love with intention and purpose. I can help you find your own answers for any problem, reach for any goal, and discover how to be more of yourself as you learn tools to use your own gifts to strengthen yourself emotionally, physically, intellectually and spiritually. In choosing to design your life and live into compassion and lessen the guilt and judgment, you can teach your family to do the same. Find the real you by showing up authentically for yourself and the ones you love. And remember... It's ALL good!!!

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