Self Mastery
Course Overview
Contents › Learn
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
Learn to work with the powerful connection between mind and body.
Explore breathing, relaxation, guided imagery, visualization, mental rehearsal, self-hypnosis, nervous system regulation, and other mind-body practices that may support wellbeing, recovery, healing, and performance.
- Understand important connections between mental and physical states.
- Practice breathing and relaxation techniques.
- Explore visualization, guided imagery, and mental rehearsal.
- Learn appropriate uses of self-hypnosis and focused attention.
- Experiment responsibly with mind-body practices and evaluate personal results.
Explore the ongoing interaction among thoughts, emotions, attention, physiology, behavior, stress, recovery, and physical wellbeing.
- Mind-body interaction
- Physiology
- Stress
- Behavior
- Recovery
Planned lesson · Coming soon
Experiment with breathing patterns that may influence arousal, relaxation, attention, and emotional state.
- Breathing patterns
- Arousal
- Relaxation
- Attention
- Self-observation
Planned lesson · Coming soon
Practice relaxation skills such as progressive relaxation, grounding, body awareness, and intentional recovery.
- Relaxation
- Grounding
- Body awareness
- Recovery
- Regulation
Planned lesson · Coming soon
Use intentional imagery to support relaxation, preparation, motivation, emotional regulation, and personal experimentation.
- Guided imagery
- Visualization
- Relaxation
- Preparation
- Personal experimentation
Planned lesson · Coming soon
Practice desired actions and responses mentally before important conversations, performances, decisions, or challenging situations.
- Mental rehearsal
- Preparation
- Performance
- Confidence
- Future pacing
Planned lesson · Coming soon
Learn self-hypnosis as a structured practice involving focused attention, relaxation, suggestion, imagery, and intentional mental rehearsal.
- Focused attention
- Relaxation
- Suggestion
- Imagery
- Personal choice
Planned lesson · Coming soon
Explore how intentionally directing attention can influence subjective experience, learning, emotional state, and performance.
- Focused attention
- Absorption
- Suggestion
- Awareness
- Intentional direction
Planned lesson · Coming soon
Understand how ongoing stress and recovery practices can influence sleep, energy, behavior, attention, emotional wellbeing, and physical functioning.
- Stress response
- Recovery
- Sleep
- Energy
- Behavior
Planned lesson · Coming soon
Explore mind-body and restorative practices with curiosity while distinguishing personal experimentation from medical treatment and using professional care when appropriate.
- Natural recovery processes
- Mind-body practices
- Responsible experimentation
- Track personal outcomes
- Appropriate professional care
Planned lesson · Coming soon
Experiment thoughtfully, observe outcomes, document what helps, and build a personalized set of mind-body practices that support your goals.
- Curiosity
- Experimentation
- Measurement
- Personalization
- Keep what helps
Planned lesson · Coming soon
Ready to start? Enroll or begin your free trial above.