Self Mastery
Course Overview
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A path from assessment to coaching — follow the tabs in order for the full ProgressTracks journey.
Learn to experience an urge without automatically obeying it.
Develop practical skills for understanding and managing cravings, impulses, compulsions, appetites, addictive behaviors, and other patterns that can take control of your choices.
- Understand triggers, urges, cravings, and reinforcement patterns.
- Practice urge surfing, delay, replacement, and response strategies.
- Identify environmental and emotional triggers.
- Build healthier alternative behaviors and support systems.
- Learn from setbacks and continue progressing without all-or-nothing thinking.
Understand how appetites, cravings, impulses, and urges arise and why experiencing an urge does not require acting on it.
- Appetites
- Urges
- Cravings
- Impulse
- Choice
Planned lesson · Coming soon
Map the sequence from trigger to thought, feeling, urge, behavior, reward, consequence, and renewed vulnerability.
- Trigger
- Urge
- Behavior
- Reward
- Compulsive cycle
Planned lesson · Coming soon
Practice observing an urge as a changing experience that rises, shifts, and passes without automatically acting on it.
- Urge surfing
- Observation
- Body sensations
- Acceptance
- Waiting
Planned lesson · Coming soon
Build a practical menu of immediate options that create time and distance between an urge and an unwanted behavior.
- Delay
- Distraction
- Substitution
- Choice
- Emergency strategies
Planned lesson · Coming soon
Explore how imagery, self-talk, attention, sensory qualities, and meaning may influence the subjective intensity of cravings.
- Internal representation
- Imagery
- Self-talk
- Attention
- Sensory qualities
Planned lesson · Coming soon
Reduce exposure to triggers, increase friction around unwanted behaviors, and make healthier alternatives easier to access.
- Trigger reduction
- Friction
- Access
- Environmental cues
- Healthy alternatives
Planned lesson · Coming soon
Identify the need, relief, stimulation, connection, escape, comfort, or reward the behavior provides and develop healthier ways to meet it.
- Underlying need
- Emotional payoff
- Replacement
- Healthy reward
- Meaningful alternatives
Planned lesson · Coming soon
Build appropriate support through trusted people, coaching, recovery communities, healthcare, counseling, or other resources when useful.
- Support
- Accountability
- Coaching
- Professional care
- Recovery communities
Planned lesson · Coming soon
Respond to setbacks with honesty, learning, renewed support, and practical adjustment instead of shame or abandonment of the goal.
- Relapse learning
- Triggers
- Plan adjustment
- Support
- Return to progress
Planned lesson · Coming soon
Create a flexible plan that brings together triggers, coping skills, replacement behaviors, environmental changes, support, and ongoing learning.
- Trigger plan
- Urge strategies
- Replacement behaviors
- Support
- Continuous refinement
Planned lesson · Coming soon
Build a personal toolkit for life's everyday challenges.
Learn reusable strategies for motivation, decision-making, communication, criticism, learning, memory, healthy eating, sleep, conflict, stress, performance, creativity, and many other areas of life through Guided Change Processes.
- Recognize the strategies already being used consciously or automatically.
- Identify when an existing strategy is producing ineffective results.
- Learn practical alternative strategies for common life challenges.
- Use Guided Change Processes to practice and personalize strategies.
- Document results and refine strategies through experience and coaching.
Recognize that everyday outcomes often follow repeatable internal and behavioral sequences that can be observed and improved.
- Strategies
- Sequences
- Automatic processes
- Inputs and outcomes
- Awareness
Planned lesson · Coming soon
Break down a recurring process to discover where its sequence, assumptions, internal representations, or behaviors are producing poor results.
- Strategy mapping
- Sequence
- Internal steps
- Behavioral steps
- Outcome evaluation
Planned lesson · Coming soon
Study how you or another person successfully performs a useful behavior and identify repeatable elements that may be adapted.
- Modeling
- Successful patterns
- Sequence
- Adaptation
- Testing
Planned lesson · Coming soon
Experiment with changing the order, timing, cues, decisions, or behavioral steps in a strategy to produce a different result.
- Sequence
- Timing
- Cues
- Decision points
- Behavioral redesign
Planned lesson · Coming soon
Explore how changing aspects of internal imagery, sounds, sensations, and self-talk may alter motivation, emotion, and behavioral readiness.
- Visual qualities
- Auditory qualities
- Kinesthetic qualities
- Self-talk
- Experimentation
Planned lesson · Coming soon
Run a small real-world experiment, notice the outcome, gather feedback, and adjust rather than assuming a strategy will work simply because it sounds good.
- Experiment
- Observation
- Feedback
- Results
- Adjustment
Planned lesson · Coming soon
Use repetition, rehearsal, cues, environmental support, and feedback to make a useful strategy easier to access when needed.
- Repetition
- Rehearsal
- Cues
- Environmental support
- Automaticity
Planned lesson · Coming soon
Create a growing library of strategies that work for you and know when to use, adapt, replace, or retire them.
- Personal toolkit
- Strategy selection
- Documentation
- Coaching
- Continuous refinement
Planned lesson · Coming soon
Make your surroundings an ally instead of an obstacle.
Learn how physical spaces, technology, relationships, routines, cues, and social environments influence behavior and how to intentionally shape them to support your goals.
- Recognize environmental influences on thoughts and behavior.
- Reduce unnecessary triggers and distractions.
- Design physical and digital environments that support desired behaviors.
- Build supportive social influences and accountability.
- Make healthy and intentional choices easier to repeat.
Recognize how physical surroundings, technology, people, availability, defaults, and social expectations influence behavior.
- Physical environment
- Digital environment
- Social environment
- Defaults
- Behavioral influence
Planned lesson · Coming soon
Make desired behaviors easier through preparation, visibility, access, reminders, and thoughtful defaults.
- Reduce friction
- Preparation
- Access
- Visibility
- Defaults
Planned lesson · Coming soon
Create intentional barriers, delays, distance, and decision points around behaviors you want to reduce.
- Increase friction
- Delay
- Distance
- Access barriers
- Decision points
Planned lesson · Coming soon
Arrange spaces, tools, food, equipment, reminders, and visual cues to support desired behaviors.
- Spaces
- Tools
- Visual cues
- Preparation
- Convenience
Planned lesson · Coming soon
Manage notifications, devices, apps, feeds, access, and digital defaults so technology supports rather than controls your attention.
- Notifications
- Apps
- Feeds
- Digital boundaries
- Attention
Planned lesson · Coming soon
Understand how the people around you shape expectations, norms, motivation, behavior, and identity.
- Social norms
- Relationships
- Modeling
- Encouragement
- Boundaries
Planned lesson · Coming soon
Identify environmental triggers and cues that activate automatic patterns and redesign exposure where appropriate.
- Triggers
- Cues
- Temptation
- Exposure
- Environmental redesign
Planned lesson · Coming soon
Build social structures that provide encouragement, feedback, accountability, shared practice, and appropriate support.
- Support
- Accountability
- Coaching
- Shared goals
- Encouragement
Planned lesson · Coming soon
Create boundaries around interruptions, commitments, devices, and demands so your limited attention can serve your priorities.
- Time
- Attention
- Boundaries
- Interruptions
- Priorities
Planned lesson · Coming soon
Bring together physical, digital, social, and behavioral design into an environment aligned with your desired life.
- Environment blueprint
- Desired identity
- Supportive defaults
- Remove obstacles
- Continuous redesign
Planned lesson · Coming soon
Ready to start? Enroll or begin your free trial above.