Hello my beautiful people! We are going to put in some brain work today.

Step on the scale.

Write down the number.

That’s all it is. A number.

Let me show you…

“The Model” is a way of thinking developed by Brooke Castillo at The Life Coach School. It is useful in all aspects of life, but here we’ll talk about how to use it for weight specifically. My intention is to show you how you can achieve your goals by controlling your thinking. So here’s The Model.

You’re welcome.
  1. Circumstance
  2. Thought
  3. Feeling
  4. Action
  5. Result

The “circumstance” is a fact. Something that is known to be true. This includes things like “I have prediabetes.”
The “thought” is your own personal thought about that specific circumstance.
The “feeling” is the emotion you feel when you think that thought.
The “action” is what you DO when you experience that feeling.
The “result” is the end product of your action(s).

Here’s an example:

  1. Circumstance: My weight on the scale is ___lbs.
  2. Thought: I’ll never be able to lose weight
  3. Feeling: Embarrassed
  4. Action: Don’t ask for help.
  5. Result: No weight loss

Get the idea?

This is called an “unintentional model” because it’s the default thought the brain might have about a circumstance. Notice how the end result reinforces the initial thought.

Now, let me show you an “intentional model” where you CHOOSE the thought you are telling your brain to think. You use the same circumstance, but everything else changes.

  1. Circumstance: My weight on the scale is ___lbs.
  2. Thought: I am perfect just the way I am
  3. Feeling: Love
  4. Action: Take care of my body
  5. Result: Healthy choices

You can also use the model more specifically:

  1. Circumstance: My weight on the scale is ___lbs.
  2. Thought: I will do what it takes to lose 20lbs in 4 months.
  3. Feeling: Motivated
  4. Action: Stop eating flour and sugar
  5. Result: Lose 20lbs
Now it’s your turn.

Write the number on the scale in the “Circumstance” line. Then write down your unintentional model. Decide what you want to think on purpose and create your intentional model. This can be used for anything in life to identify your current thinking patterns and train your brain to think intentionally with your prefrontal cortex.

Now let’s go after that result.

Don’t be shy! Share your model in the comment section if you’d like to help each other out!

Sign up to work with me if you’d like more help with intentional thinking to achieve your weight loss goals.

Be well,


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