Hi Brooke,
Unsure of if I am doing The Model correctly, so I have been convincing myself to stall working with it. I realized that was ridiculous and have come to ask for some help. I chose a couple of more minor negative things I am dealing with, and while I THINK I am doing the model right, I’m unsure, and I just had absolutely no idea how to flip it. Example:

C: I don’t walk my dog every day or play with her consistently each day.
T: I am a bad dog owner and inconsistent.
F: Guilty. Lazy. Shameful.
A: Continue to not walk/play daily, dwell on it daily.
R: I don’t walk or play with her daily.

FLIP IT: I had no idea what to write. I started with the same C line, and the thought (believable to me): “I love my dog”, but then it just stopped addressing why I wasn’t giving her more of my time, or why I wasn’t walking her more often, so it seemed pointless to model starting with that thought. If I wrote, “I don’t walk my dog every day or play with her consistently each day.”, then “I love my dog”, I still have feelings of guilt and shame, and I was back where I started.

Oddly enough I have walked her the past two days since then, but I still don’t know where the Model fits in, and I still feel a stress regarding the entire situation (constantly feeling I am a shitty dog owner to such a sweet dog). I have plenty of problems, and much bigger ones at that, but because I couldn’t tackle this simple one I have been avoiding the daily Modeling practice and adding new negative thoughts (like, “I don’t know how to do one, I must be stupid?” “I am not learning as quickly as I thought” “I am wasting being in this class by not doing daily models” etc). I want to solve the dog walking dilemma, but I have no clue how to flip The Model, or maybe even how to do the original Model to begin with.