Model help with the R Line

Intellectually I understand that our results are the effect of our actions. However, I’m challenged with making the connection between my actions and results. Even when I beef up my action line, I still can’t see the connection. Consequently, I remain in my unintentional model. Here’s my example:

C – Headache
T – I’m concerned I’ll have a terrible headache throughout my program
F – Out of control
A – Take Tylenol. Take naps. Ruminate the thought. Don’t take enough breaks. Don’t practice deep breaths. No compassion for myself.
R – ????