Self Mastery
Course Overview
Contents › Learn
A path from assessment to coaching — follow the tabs in order for the full ProgressTracks journey.
Notice the patterns that shape your life.
Develop greater awareness of your thoughts, emotions, behaviors, triggers, habits, strengths, and recurring patterns so you can respond with greater intention.
- Increase awareness of internal and external patterns.
- Recognize triggers and automatic responses.
- Observe yourself with curiosity rather than judgment.
- Use reflection to identify meaningful opportunities for change.
Develop the ability to notice your thoughts, feelings, sensations, choices, and behaviors with curiosity rather than immediate judgment.
- Observation
- Curiosity
- Present awareness
- Thoughts and feelings
- Patterns before change
Planned lesson · Coming soon
Identify recurring patterns in how you think, feel, respond, relate, and make decisions.
- Repeated patterns
- Behavior sequences
- Emotional patterns
- Decision patterns
- Consequences
Planned lesson · Coming soon
Discover the people, situations, memories, sensations, environments, and internal experiences that tend to activate automatic responses.
- External triggers
- Internal triggers
- Emotional cues
- Sensory cues
- Trigger-response patterns
Planned lesson · Coming soon
Notice the meanings, interpretations, assumptions, and personal narratives that influence how you experience events.
- Interpretation
- Meaning
- Assumptions
- Personal narratives
- Alternative perspectives
Planned lesson · Coming soon
Explore what matters to you, what needs you are trying to meet, and what truly motivates your behavior.
- Values
- Needs
- Motivation
- Conflicting priorities
- Behavioral purpose
Planned lesson · Coming soon
Learn how other perspectives and thoughtful feedback can reveal patterns that are difficult to see from inside your own experience.
- Blind spots
- Feedback
- Defensiveness
- Multiple perspectives
- Learning from others
Planned lesson · Coming soon
Practice honest self-reflection that supports responsibility and growth without shame or harsh self-condemnation.
- Honest reflection
- Responsibility
- Self-compassion
- Learning from mistakes
- Progress
Planned lesson · Coming soon
Create simple ongoing practices that help you notice patterns, triggers, choices, and progress in everyday life.
- Daily awareness
- Reflection
- Journaling
- Pattern tracking
- Continuous learning
Planned lesson · Coming soon
Feel deeply without being ruled by every feeling.
Develop emotional intelligence, improve emotional regulation, manage stress more effectively, and build resilience through life's challenges.
- Recognize and understand emotional signals.
- Develop healthier ways to regulate emotional responses.
- Distinguish emotions from the actions that follow them.
- Strengthen resilience during stress, setbacks, and uncertainty.
- Practice constructive emotional expression.
Learn to recognize emotions, physical sensations, thoughts, needs, and action tendencies as connected parts of emotional experience.
- Emotional awareness
- Body sensations
- Thoughts
- Needs
- Action tendencies
Planned lesson · Coming soon
Learn to listen to emotions without assuming every feeling requires immediate action.
- Emotional information
- Impulse versus choice
- Pause
- Wise response
- Values
Planned lesson · Coming soon
Identify common external and internal triggers and understand the patterns that follow them.
- Trigger recognition
- Patterns
- Memories
- Expectations
- Response sequences
Planned lesson · Coming soon
Explore practical ways to influence emotional and physiological state through attention, posture, movement, breathing, language, imagery, and environment.
- State awareness
- Physiology
- Attention
- Language
- Environment
Planned lesson · Coming soon
Practice simple breathing and grounding methods that may help reduce arousal and restore greater choice during stressful moments.
- Breathing
- Grounding
- Sensory awareness
- Regulation
- Return to choice
Planned lesson · Coming soon
Explore how changing interpretation, perspective, and meaning can influence emotional experience while respecting what actually happened.
- Interpretation
- Perspective
- Meaning
- Acceptance
- Constructive response
Planned lesson · Coming soon
Apply practical regulation and response strategies to intense emotions that can otherwise drive impulsive behavior.
- Anger
- Fear
- Anxiety
- Pause and regulate
- Intentional action
Planned lesson · Coming soon
Develop healthier ways to respond to disappointment, mistakes, rejection, failure, and unexpected change.
- Setbacks
- Recovery
- Learning
- Self-compassion
- Next action
Planned lesson · Coming soon
Strengthen the ability to adapt, recover, maintain perspective, and continue moving forward through life's challenges.
- Adaptability
- Perspective
- Support
- Recovery
- Hope
Planned lesson · Coming soon
Build a personalized set of practices for recognizing, regulating, expressing, and learning from emotions.
- Personal triggers
- Helpful practices
- Support resources
- Response strategies
- Ongoing review
Planned lesson · Coming soon
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
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.