Feedback on my models

Ok, I have done the model. What is the objective? Am I supposed to do the model and then re-do it with a more positive result to trigger more positive thoughts?

C: the job is below my level
T : this is not challenging enough intellectually
F: bored
A : procrastination, rebellion
R : more resentment

With the intentional model:

C: the job is below my level
T : I still can learn something from this company
F: curious, what is it?
A : I do each task that comes my way
I stop resenting people
R : I offer support to other people and I feel part of a team.

Thank you for your feedback.

Answer:

Congrats on doing your first models!

The objective with self-coaching is to bring awareness to how we are responding to situations. The aim isn’t to feel better, although that often happens as a by-product of exploring our thoughts, feelings, and actions. Once we bring awareness and understanding to a situation, we can decide if we want to continue to do the same or change things.

Ok, let’s take a look at your models:

‘The job is below my level’ is not a factual description of the situation, even if it feels like it is to you. How do we know it’s below your level? What does below your level mean?

If you put a factual description in your circumstance line, that will help you to notice ALL of your thoughts, for instance:

C: [Job title at name of company]
T: That job is below my level

See how that helps to separate out the facts of the situation from your thoughts about it?

Now, is bored an accurate description of how the thought ‘This is not challenging enough intellectually’ makes you feel? Or are you thinking that you’ll be bored if you did this job? Because if it’s the latter then that belongs in another model.

When you’re filling in your Action line, you can consider what are the specific things you do when you’re procrastinating when you’re thinking and feeling this way?

We can also take resentment and put it in another model, because that is a feeling generated by another thought, so find that thought too.

I’ve adjusted your models to clean up each line:

C: The job is below my level
T: This is not challenging enough intellectually
F:
A : Procrastination [how?], rebellion [what does this look like specifically?]
R: It doesn’t challenge me intellectually because of my thoughts

Your intentional model:

C: the job is below my level
T : I still can learn something from this company
F: curious
A: I do each task that comes my way
I stop resenting people
I offer support to other people and I feel part of a team [I’ve moved this to your action line]
R: I learn things

Notice the difference when you decide to be in charge of your experience like this.