action vs result

I am finding that my action often seems the same as the result…does this happen because what I’m trying to change IS an action so I only am seeing the results as a changed action? Or is this a common occurrence for us newer to the model that may not be doing it correctly? Another way to ask this is: Is the result always directly related to the thought you are trying to change? And if it’s not, are we not writing down the correct “result?” Can results be thoughts, actions, feelings…anything? Or if they are a thought/action/feeling it’s incorrect since those are functional parts of the model?

Also, I’d love some guidance around what do we DO once we have a new intentional thought. Do we practice saying it everyday? Or just when triggered?

Thanks in advance for all your guidance!