C: work 8-4:30
T: I didn’t do enough
F: guilty
A: buffer with checking my phone, checking ask a coach, Facebook, Twitter, Instagram
R: I create more evidence to be guilty about

I don’t want this model. I don’t want to feel guilty or be taking these actions. If the solution is to change my thoughts about working 8-4:30, then maybe this is an alternate model

C: work 8-4:30
T: I did work
F: neutral
A: remember the work I did do
R: I give myself credit for what I did??