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
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
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.