Changing a Result – Steps after a thought download

In my job, I tend to not assert myself in certain situations. It is usually when I have to speak up, stand up for my team or where there may be some conflict. I would like to change this result. I plan to do a full thought download to figure out where the inaction is coming from. Once I do this do I need to do a model on all thoughts? How do I go about changing the result to a desired one?