Models


Unintentional 1
C: I sent an email
T: omg I hate myself
F: shame
A: ruminate in self-loathing
R: I hate my thoughts

Intentional 1
C: I sent an email
T: it is not an option for me to beat myself up anymore
F: empowered
A: watch my brain give me the same old “I hate myself” thought, don’t make it mean anything
R: I’m not beAting myself up anymore

UM2
C: I sent an email
T: I did something wrong
F: anxiety
A: worry
R: I make it wrong in my mind

IM2
C: I sent an email
T: I can handle whatever happens
F: confident
A: watch my brain
R: I handle my own brain

UM3
C: working 8-4
T: I can’t focus
F: stressed
A: distraction myself
R: I am not focused

IM3
C: work 8-4
T: it is absolutely not an option for me to distract myself anymore
F: empowered
A: put my phone Away
R: I don’t distract myself

UM4
C: project At work
T: I don’t know what I’m doing
F: stuck
A: do nothing
R: I don’t figure it out

IM4
C: project At work
T: I can do one thing today towards my goal
F: curious
A: send an email
R: I’m figuring it out