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CTFAR- The Exercise That Will Change Your Life

Writer's picture: Janna RossJanna Ross

Today your dose of wisdom is going to be quick and concise, but what I share with you can be truly life changing if you apply it. I did this practice every single morning for a month straight and it shifted my mindset to an overall more positive state and helped me view things in a more helpful and empowering way. Plus it opened my mind to possibilities I would never have considered if I'd kept myself in my little box of negativity and frustration.


I learned about this exercise working with my business coach Megan Yelaney (if you have your own business she is seriously the bees freaking knees and you can check her out here). It's called the Think, Feel, Act Exercise or CTFAR. Here's the general gist of it: What we THINK causes us to FEEL a certain way and our feelings cause us to ACT a certain way which always gets us a result- whether it's what we wanted or not.


What we THINK causes FEELINGS which cause ACTIONS that get results.


It's easy to miss this fact because a lot of the time we're so buried in our ruminations and frustrations that we don't even realize that we're causing our own struggles. In order to take your power back, you must become more aware of how your thoughts are affecting your feelings and your actions. It's important to become aware of how this happens both negatively AND positively.


Get a pen and paper for this and let's dive in. Be ready for your mind to be opened. I'll do an example with you.



Applying the Think, Feel, Act Exercise


CTFAR-Negative

C-Circumstance- pick anything you feel like you're struggling with right now, but don't apply meaning to it. Just simply write down the circumstance. It could be your finances, your health, your relationship, your business etc.


C- My health


T-Thoughts- what are your thoughts in regards to this circumstance?


T-I need to take better care of myself. Why don't I just go workout? I suck at eating healthy. There's so much wrong with me why even bother trying? What if things get worse?


F-Feelings- what feelings come from those thoughts?


F- I feel tired, discouraged, worthless, lazy, stuck, unhappy, frustrated, hopeless, anxious, stressed


A-Actions- what happens when you feel like that?


A- I procrastinate, doom scroll, eat my feelings, binge watch Netflix, avoid going out and doing anything, complain to my friends


R-Results- what are the results that you're getting from these actions?


R- my health is still crap, my blood pressure and cholesterol meds keep increasing, my friends get tired of hearing me complain, I'm anxious a lot, nothing gets better


Now it's time to choose to look at this in a more positive way...


CTFAR- Positive

C-Circumstance- Use the same circumstance as above


C-My health


T-Thoughts- what are some helpful positive thoughts in regards to your health and what you can do about it?


T- I have the power to make myself healthier and it's okay that I don't know all the ways to do it yet. I can take little steps and big changes will be made over time. My friends have said they want to help me with this.


F-Feelings- how does this line of thought make you feel?


F- Hopeful, empowered, cautiously optimistic, curious, relieved, determined


A-Actions- what actions do you take when you feel this way?


A- I reach out to the friends who said they want to help so I can start getting healthier, I get up off my couch and take a walk, I start looking at gyms close by that I can get a membership at


R-Results- what are the results you get from taking these actions?


R- I start having more energy to do things and feel less overwhelmed. I start to feel better just from walking. I spend more time with my friends who hold me accountable. I feel more capable of doing things.


See how a simple shift in your thoughts can be hugely empowering? In what areas of your life do you need to take a closer look at how your thoughts and feelings are causing you to take actions that may not be getting you the results you want?


Do this practice every day for a month- it doesn't have to be the same circumstance every day- and see how things change for you.


If you choose to do this tell me how it goes in the comments below! And also share this blog with a friend that you think could really benefit from this exercise as well!

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