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Brooke Castillo Self Coaching Model

The document discusses the impact of negative thinking on emotions and actions, emphasizing the importance of reframing these thoughts to achieve better outcomes. It introduces the Brooke Castillo Coaching Model (CTFAR) as a method to transform negative thoughts into positive, realistic alternatives. Several examples illustrate how reframing can lead to improved feelings, actions, and results in various situations.

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Sammy Dixen
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44 views4 pages

Brooke Castillo Self Coaching Model

The document discusses the impact of negative thinking on emotions and actions, emphasizing the importance of reframing these thoughts to achieve better outcomes. It introduces the Brooke Castillo Coaching Model (CTFAR) as a method to transform negative thoughts into positive, realistic alternatives. Several examples illustrate how reframing can lead to improved feelings, actions, and results in various situations.

Uploaded by

Sammy Dixen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Reframe your negative thinking

Our thoughts and beliefs in2luence how we feel


and the actions we take. Our actions in2luence
the results we get in our businesses.

If we are operating with negative or limiting thoughts, we are likely to


achieve negative or sub-optimal results. This model helps us to reframe
these negative thoughts to ones which are more positive and
empowering, to drive different and better outcomes.

With practice you will see that it is possible to overcome your negative
thoughts.

Coaching Model
The Brooke Castillo Coaching Model (CTFAR) is an effective way to reframe negative and
unhelpful thoughts.
1. Do the model twice: once for the “as is” (how you are feeling now) and the second for the
‘to be”, reframing the current negative thought to a positive thought.
2. The Circumstance is always neutral (neither positive or negative), and stays the same for
both scenarios.
3. When reframing to a positive thought, try to pick a thought that is realistic. It might be too
far to go from feeling “frustrated” to “excited” for instance. But “frustrated” to “open”,
might be more achievable.
4. CTFAR stands for (C) Circumstance, (T) Thought, (F) Feeling, (A) Action , (R) Result.

Page 1 Integrity Executive Coaching 2024


EXAMPLE 1 PROCRASTINATION
As is To be
Circumstance Lots of choices/options Lots of choices/options

Thought I don’t know which one I should choose I am exploring my options

Feeling Overwhelmed, paralysed, anxious, Curious, open, interested, motivated


frustrated

Action Avoid taking action, get distracted, do Take some action, including small
other things actions such as researching something,
even if it then means that an option then
becomes unviable, it has still served a
purpose and helps to move forwards
Result Situation doesn’t change/situation stays • New information, clarity, plan of action
the same which has eliminated unhelpful or
unviable options
• Over time, the situation changes

EXAMPLE 2 FEELING OVERWHELMED


As is To be
Circumstance I have a to-do list I have a to-do list

Thought I have too much to do I am human / I can only do so much

Feeling Overwhelmed, anxious, stressed, tired Compassionate, giving grace, motivated,


sense of agency and worth, energised

Action • Avoid taking action, get distracted, do Take some action, get some things done
other things
• Or, working too many hours to get
everything done
Result • The list stays the same/things don’t Sense of achievement, able to prioritise
get done other things on list and take a break
• Or, new things replace things that do knowing you have a plan to achieve them
get done by working extra hours, yet
overall, the situation doesn’t change

Page 2 Integrity Executive Coaching 2024


EXAMPLE 3 PEOPLE PLEASING
As is To be
Circumstance An employee has asked for help with a An employee has asked for help with a
task task
Thought I should do it/I am the only one who I can show them how/help them to learn
can help/can do it how
Feeling Annoyed, frustrated, resentful Compassionate, nurturing

Action • Takes over the task/takes control • Shows the employee how to do the task

Result • Task gets done at the expense of the • Task gets done
tasks not getting done • Employee has learned what to do for
• The employee hasn’t learned how to another time
do the task for another time • Employee has a sense of agency and
• The problem is likely to be recreated autonomy for next time
in the future

TEMPLATE
As is To be

Circumstance

Thought

Feeling

Action

Result

Reference
Brooke Castillo Coaching Model: https://scs.thelifecoachschool.com/wp-content/uploads/
2017/04/Self-Coach-101-eBook-v2017-Revised-New-Links.pdf

Page 3 Integrity Executive Coaching 2024


About Integrity Executive Coaching

“I HELP ETHICAL BUSINESS LEADERS OVERCOME OVERWHELM, GET


CLEAR ON THEIR PURPOSE AND ACHIEVE THE IMPACT THEY
DESIRE.”

I am a certi[ied ILM Level 7 Executive


Leadership coach. I am also a
Chartered Manager and a member of
the Chartered Management Institute.
I have over 10 years experience in
senior leadership positions
specialising in organisational
performance across the public,
charity and renewable energy sectors.

I was [irst trained I coaching


techniques 18 years ago and my
experience shaped my leadership
career ever since. I witnessed
multiple times the sustainable results
that were achieved from adopting a
coaching philosophy. I’ve made it my
mission to work with ethical and
purpose-driven business leaders to
achieve positive impact.

Connect with me:


[email protected]
https://integrityec.co.uk/
https://www.linkedin.com/in/victoria-ramsden-abb8a45/

Page 4 Integrity Executive Coaching 2024

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