So many models today


This morning I got coaching on my thoughts about the different circumstances in my life that all feel like crises.

Today I want to be productive and take care of myself by getting some important tasks completed. I am expecting a lot of feelings of urgency, anguish and overwhelm to come up all day, and based on past evidence I am expecting those thoughts and feelings to lead to inaction on my planned tasks for the day.

The coaching I got was to do thought downloads and models first thing in the day. I feel like I know how to do that, but struggle a lot with carrying out planned actions when thoughts and feelings come up throughout the day. The coach recommended that as I go about trying to complete my tasks, to hold the model that comes up at the same time as I continue the action of my intentional model. I notice that most of my unintentional models lead to the same actions and inactions.

Here are some of the models that I want to be aware of today, and input is welcome.

UM1:
c: my life
t: I am in a crisis
f: urgency
a: don’t complete tasks, keep asking myself what I should do, seek out someone to talk to, buffer (food, alcohol, Facebook, read SCS materials), tell myself that buffering is self-care, procrastinate, do less important tasks, indulge in confusion, indulge in ruminating, mentally jump around between all the different circumstances in my life
r: Reinforce the crisis

UM2:
c: My 16-year-old son said he was going to move out.
t: I can’t believe this is happening.
f: shock
a: don’t complete high priority tasks, keep asking myself what I should do, seek out someone to talk to, buffer (food, alcohol, Facebook, read SCS materials), tell myself that buffering is self-care, procrastinate, do less important tasks, indulge in confusion, indulge in ruminating, mentally jump around between all the different circumstances in my life
r: ??

UM3:
c: My 16-year-old son said he was going to move out.
t: I am losing my son.
f: anguish
a: cry, don’t complete tasks, keep asking myself what I should do, seek out someone to talk to, buffer (food, alcohol, Facebook, read SCS materials), tell myself that buffering is self-care, procrastinate, do less important tasks, indulge in confusion, indulge in ruminating, mentally jump around between all the different circumstances in my life
r: ??

UM4:
c: life
t: There are too many crises happening at once.
f: overwhelm
a: don’t complete tasks, keep asking myself what I should do, seek out someone to talk to, buffer (food, alcohol, Facebook, read SCS materials), tell myself that buffering is self-care, procrastinate, do less important tasks, indulge in confusion, indulge in ruminating, mentally jump around between all the different circumstances in my life
r: ??

UM5:
c: I weigh 144 lbs today.
t: On top of everything else I’ve gained 4 lbs in the past week!
f: ashamed
a: indulge in confusion about what intermittent fasting and eating protocol I should do, use this as evidence that I always gain weight when I am stressed out, seek out someone to talk to, buffer (food, alcohol, Facebook, read SCS materials), procrastinate, do less important tasks, indulge in ruminating, mentally jump around between all the different circumstances in my life
r: gain more weight

UM6:
c: worked 14 hours a day for the past four days
t: I am exhausted and I need to recover
f: self-indulgent
a: don’t complete tasks, seek out someone to talk to, buffer (food, alcohol, Facebook, read SCS materials), tell myself that buffering is self-care, procrastinate, do less important tasks, indulge in confusion, indulge in ruminating, mentally jump around between all the different circumstances in my life
r: ??

IM:
c: my life
t: Today I am taking care of my future self
f: productive
a: work on high priority tasks, notice thoughts and feelings as they show up, tell myself that it’s OK that I am feeling urgency and other feelings, name feelings when they come up, allow urges to buffer and procrastinate, tell myself that it’s OK to keep working on my planned tasks
r: I take care of my future self.