I could be doing more

As I’m doing more reflective work on what relaxing means to me, I noticed this thought that came up. Here’s the model:

T – I could be doing more
F – Defeated
A – I don’t take any action on my goals; I don’t appreciate what I’ve already done; I become overwhelmed with next steps; I don’t make a decision and commit; I buffer with TV or reading; I spend a lot of time consuming and not creating
R – I don’t do anything to reach my goals

I also notice this same thought comes up a lot when I think about relationships. Like, “I could be doing more in the relationships.”

Please help me coach through this model. Thank you!