The CTFAR model explained—plus how to use AI to coach yourself through career challenges when you can't afford (or don't have time for) a real coach.

After dealing with a lot of struggle at work this week, I've been leaning HARD on the self-coaching model to get myself out of funks and take action even when I'm feeling stuck. And I realized: most EAs don't know about this framework, even though it's a total game-changer for career goals, money conversations, and boundary-setting.

In this episode, I'm breaking down:

• What CTFAR (Circumstances, Thoughts, Feelings, Actions, Results) actually is and why it works
• The chain reaction happening in your brain that keeps you stuck—and where you have power to change it
• Why your thoughts are creating your results (and how to change the thoughts that aren't serving you)
• Real examples: asking for a raise, managing up with vague feedback, setting boundaries with family
• How to run the model on yourself in under 5 minutes (yes, really—you can do this on the subway)
• Using AI (Claude or ChatGPT) as your free 24/7 coach to work through CTFAR faster
• The 3 biggest mistakes people make with this framework and how to avoid them

The truth bomb: You keep telling yourself "if I ask for a raise, they'll think I'm greedy" and then you don't ask. The result? You don't get a raise. Your thought literally created your result. But once you see the pattern clearly, you can change the thought—which changes your actions—which changes your results.

This is for you if:

• You've talked yourself out of asking for a raise or promotion
• You know you need to set a boundary but you just... don't
• You feel stuck between knowing what you want and actually doing it
• You can't afford a coach right now but you need strategic support
• You keep spinning your wheels trying to "figure things out" alone

What you'll learn:

• The exact 6-step process for running CTFAR on any goal or stuck situation
• How to identify your "unintentional model" (what's happening now) vs. your "intentional model" (what you want to create)
• Why "I have no idea what she wants" creates confusion and avoidance—and what thought to try instead
• The difference between a circumstance (neutral fact) and a thought (your interpretation)
• How to choose a "bridge thought" when jumping from "I'm terrible at this" to "I'm the best" feels fake
• My exact AI prompt for self-coaching when I need help at 2am or on my commute
• Why you should NOT use Co-Pilot or company software for self-coaching (they audit everything)

Episode Length: ~26 minutes of framework breakdown + real examples
Vibe: Practical self-coaching tutorial meets real-life application
Warning: Contains honest talk about feeling sad and depressed on the train, using AI to process feelings before work, and why I don't want you self-coaching with Co-Pilot

Mentioned in this episode: Why I use Claude over ChatGPT for self-coaching, the "shmedium thought" concept (like shmedium goals but for beliefs), how to create AI projects for different areas of your life, and why awareness alone won't change your results—you have to actually DO something different

Stop staying stuck. CTFAR is the framework that shows you exactly where your thoughts are creating your results—and how to change them.

Need more structured support?→ Get Interview Ready Playbook ($47) - Includes frameworks for reframing limiting thoughts during interview prep

→ Book an EA Power Hour ($249) - We'll run CTFAR on your specific career challenge together and build your intentional model

→ Join the EA Career Accelerator waitlist ($997) - 8 weeks of coaching that includes thought work, negotiation frameworks, and strategic career planning

Get on the email list for Torres Tuesdays where I drop weekly gems about navigating corporate life: runandtellthat.co