Self-coaching on clearing my mobile tabs

Hi there!

I’d love to get some feedback on this self coaching, as it is only my third attempt.
I’d like to get some feedback on whether I have properly separated the different parts from each other. And on whether I’ve created clear and logical models, or if I’ve perhaps mixed several models into one.
Thanks in advance for your pointers!

This time I’ve focussed my self coaching on the task of clearing out my mobile tabs. I keep a lot of tabs with tips or ideas, as I want to save and organize them for future reference or to follow up on them. Every month I clear them up and organize them, but I didn’t get to it for 2 months and have now 100+ tabs waiting for me. Normally I really enjoy the organizing part, but I’m not feeling the same way this time around. So that’s why I did this following self coaching.

THOUGHT DOWNLOAD on [I’m going to clear my mobile tabs]
. There are so many, I won’t ever able to do this
. I don’t feel like it at all
. I’m not in my ‘cleanup mode’
. I’m already half in my winter and no longer in my fall
. In my winter I can’t do clean up tasks
. I want to do other things
. I’m never going to be able to clear them all
. It’s going to cost me way too much time and energy
. I don’t like this task
. How on earth can I ever properly organize so many different tabs so that I can find them again?
> I can never properly organize so many tabs with tips and ideas so that I can find them again and follow up on them
. There are way too many

UNINTENTIONAL
C: I’m going to clear my mobile tabs
T: I can never properly organize so many (100+) tabs with tips and ideas so that I can find them again and follow up on them
F: Dispirited
A: I put off the task by doing other things
I’m making it bigger in my head
I convince myself that I can only do it under certain circumstances (with coffee, silence, only in my autumn, etc.)
If those conditions are not met, I will think I can’t do it anymore and postpone the task
I think a lot and long about how the amount of tabs
I think about how many tips and ideas I have already saved elsewhere and about the huge, overwhelming cumulative amount
R: I don’t feel capable of clearing the tabs and do nothing

INTENTIONAL > I want to feel capable
C: I’m going to clear my mobile tabs
T: I know how to clear the tabs properly and efficiently
F: Capable
A: I start to clear and organize my mobile tabs
I’m not postponing
I block dedicated time in my agenda to get started and I’ll also do it at those planned moments
I give myself a mental pat on the back for every piece I do
I focus on what is going well and what I have already done
I know what I need in terms of ‘helping’ circumstances and will provide these for myself
I may schedule an additional clean up of the total list of previously collected tips/ideas
I focus on each tab individually and not the total number of 100+ tabs
I don’t take (too) much time per tab, but focus on the processing
R: I feel capable of clearing and organizing the tabs and do this

INTENTIONAL > I want to feel motivated
C: I’m going to clear my mobile tabs
T:
F: Motivated
A: I schedule dedicated time for this
I don’t put off getting started with it, by doing other things
…
R:
>> Hmm, this feeling isn’t work for me, because I still feel overwhelmed by the amount, and I have trouble coming up with other actions

INTENTIONAL > I want to feel confident
C: I’m going to clear my mobile tabs
T: I’m confident I can clear my mobile’s tabs well
F: Confident
A: I think of all the work I’ve already done
I think about how well the order that I’ve created is working so far
I simply start cleaning and organizing
I focus on the individual tabs and progress, rather than everything together
I work steadily
I work efficiently and effectively
I’m not putting off the task
R: I clean up my mobile’s tabs with confidence in myself

That’s all, thanks already for reading along!

Answer:

 

Great job with these models. They are pretty dang clean. How can you tie your R more directly into your T in your UM? Yes, you do nothing, but you also gather evidence that reinforces your thought so your unchecked brain can continue to believe it!

For your IM on motivation, what do you want your result from feeling motivated to be? That the number of tabs goes down? That you can do it incrementally? That you feel more motivated the more you organize? Can you find a T that connects well one of those Rs?