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
Learn to work more intentionally with your thoughts and beliefs.
Explore how thoughts, beliefs, self-talk, attention, visualization, memory, learning, and conscious and subconscious patterns influence how you feel and act.
- Understand how thoughts and beliefs influence emotions and behavior.
- Recognize limiting or ineffective mental patterns.
- Develop healthier self-talk and cognitive strategies.
- Use visualization, mental rehearsal, and sensory awareness intentionally.
- Strengthen attention, learning, and memory.
Explore how perception, interpretation, attention, memory, expectation, and meaning influence your experience of the world.
- Perception
- Attention
- Meaning
- Expectations
- Internal experience
Planned lesson · Coming soon
Learn to notice thoughts as mental events that can be examined, questioned, reframed, or released rather than automatically believed.
- Automatic thoughts
- Cognitive distortions
- Evidence testing
- Alternative thoughts
- Choice of response
Planned lesson · Coming soon
Identify deeply held beliefs that influence expectations, emotions, decisions, habits, and behavior.
- Core beliefs
- Governing beliefs
- Origins of beliefs
- Testing beliefs
- Updating beliefs
Planned lesson · Coming soon
Recognize the tone, words, assumptions, and recurring patterns of your self-talk and practice more truthful, constructive alternatives.
- Self-talk
- Internal voice
- Language patterns
- Constructive correction
- Encouraging direction
Planned lesson · Coming soon
Learn to examine and change the meaning attached to events while remaining grounded in reality and personal responsibility.
- Reframing
- Meaning
- Perspective
- Context
- Useful interpretations
Planned lesson · Coming soon
Use imagery and mental rehearsal intentionally to prepare for actions, strengthen confidence, and practice desired responses.
- Visualization
- Mental rehearsal
- Future pacing
- Performance preparation
- Desired responses
Planned lesson · Coming soon
Explore how qualities of internal images, sounds, sensations, and self-talk may influence emotional intensity, motivation, memory, and behavior.
- Internal images
- Internal sounds
- Sensations
- Sensory qualities
- Experimenting with representation
Planned lesson · Coming soon
Strengthen your ability to intentionally direct attention, reduce distraction, and return your mind to what matters.
- Attention
- Focus
- Distraction
- Mental direction
- Returning attention
Planned lesson · Coming soon
Apply practical strategies such as active recall, visualization, association, chunking, spaced practice, and other memory techniques.
- Active recall
- Association
- Visualization
- Chunking
- Spaced practice
Planned lesson · Coming soon
Bring together thought, belief, language, attention, imagery, and rehearsal strategies into mental patterns that better support your goals.
- Pattern awareness
- Strategy redesign
- Practice
- Testing results
- Personalization
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
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
Ready to start? Enroll or begin your free trial above.