Self Mastery
Course Overview
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A path from assessment to coaching — follow the tabs in order for the full ProgressTracks journey.
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
Turn intentional choices into patterns that support your life.
Understand how habits and behaviors develop, then learn practical ways to interrupt ineffective patterns and build healthier ones that become easier with practice.
- Understand habit and behavior patterns.
- Recognize cues, routines, rewards, and reinforcing consequences.
- Replace ineffective behaviors with healthier alternatives.
- Use environment, repetition, and identity to support change.
- Build sustainable routines without relying on willpower alone.
Understand how needs, rewards, emotions, beliefs, cues, consequences, and repetition influence behavior.
- Behavioral purpose
- Needs
- Rewards
- Repetition
- Consequences
Planned lesson · Coming soon
Recognize recurring sequences of cues, actions, rewards, and reinforcement that make behaviors increasingly automatic.
- Cue
- Routine
- Reward
- Reinforcement
- Automaticity
Planned lesson · Coming soon
Identify what starts a behavior, what keeps it going, and what payoff makes the pattern worth repeating.
- Triggers
- Rewards
- Immediate payoff
- Long-term consequences
- Reinforcement
Planned lesson · Coming soon
Learn practical ways to disrupt familiar sequences before they reach the usual behavior.
- Pattern interrupt
- Pause
- Alternative action
- Trigger plan
- Practice
Planned lesson · Coming soon
Design alternative behaviors that meet the underlying need more effectively instead of leaving an empty behavioral gap.
- Replacement behavior
- Underlying need
- Alternative reward
- Healthy substitutions
- Practice
Planned lesson · Coming soon
Use physical, digital, and social environments to make desired behaviors easier and unwanted behaviors harder.
- Environment design
- Friction
- Cues
- Access
- Social influence
Planned lesson · Coming soon
Connect repeated actions with the person you want to become while avoiding perfectionistic identity labels.
- Identity
- Values
- Repeated choices
- Evidence through action
- Growth identity
Planned lesson · Coming soon
Use preparation, simplicity, prompts, routines, and small actions to lower the effort required for desired behavior.
- Reduce friction
- Preparation
- Prompts
- Small actions
- Consistency
Planned lesson · Coming soon
Treat setbacks as useful information and return to desired behavior without all-or-nothing thinking.
- Slips
- Learning
- Avoiding shame
- Restarting
- Continuous progress
Planned lesson · Coming soon
Create a personalized system for choosing, practicing, tracking, and refining behaviors that support your goals and values.
- Habit selection
- Routine design
- Tracking
- Review
- Adaptation
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
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.