Self Mastery
Course Overview
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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
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
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.