How To Be A Self-Coaching Christian

Introduction to The Thought Download

The following is excerpted from a 30-day self-improvement course that I created for The Christian Health Club called Self-Coaching Christian: Manifesting Kingdom Results in Your Health and Life. The goal is to use the guidance of God’s Word and the practical application of the Thought Download to produce results in all areas of your life that help you live into your greatest God-given potential.

You can get started with Thought Downloads right away but I would love to see you in The Christian Health Club for the full course.

Hope you find this helpful!

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For as he thinks in his heart, so is he. Proverbs 23:7

The Bible tells us that the way we think is the way that we will be. That means, who you are right now - the way you are showing up in life and the way it is showing up for you - is the RESULT of the way you THINK. 

I’ve been doing a lot of study on this because I encounter many clients who know exactly what to do to lose weight, to reduce inflammation, to overcome health challenges…and, yet, they don’t. They continue to overeat, to binge, to yo-yo diet, to make choices that sabotage their goals. They think it’s a physical problem, but it’s actually a thought problem. All physical actions we take - or don’t take -  start in the mind. 

More than anything you guard, protect your mind, for life flows from it.
— Proverbs 4:23
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It is why, as Christians, we are called to guard, protect and renew our minds.  In order to be everything God created us to be, we must keep our minds aligned with His will. The enemy loves to set up shop in our brains and whisper lies that hold us back from the abundant life Jesus came to give us on Earth and in Heaven.

Because God created us to have free will, it is up to us to decide what kind of thoughts we’re going to allow to direct our lives. It is 100% our responsibility and privilege to manage our minds. 

A Self-Coaching Christian is a believer who takes responsibility for the way that she thinks and chooses God’s Word to shape her mind and direct her life. A Self-Coaching Christian renews her mind daily against the lies of the enemy. A Self-Coaching Christian sows Kingdom thoughts and produces Kingdom results. 

The results you get in your health, relationships, finances, career - all areas of your life - originate with a thought.

This is how it works:

You have a thought about something.  It could be a thought about your weight, your bank account, your marriage, or your job. In fact, you probably just had several automatic thoughts come up as I mentioned those subjects. We think a lot of thoughts that we don’t even realize... and that’s the problem. Our brains are designed to automatically default to thoughts we’ve always had about something. If “I’ll never lose weight” is your default thought, you’ll never lose weight. Here’s why. 

1. Thoughts produce Feelings.

Whether you feel excited, disappointed, motivated, fearful, happy, stressed, bored, confident, empty or’s a thought that got you there. The first step is to make this connection and identify the thought that is making you feel a certain way. 

 Thoughts → Feelings


Circumstance: You weighed yourself

Thought: I’ll never lose weight

Feeling: Hopeless

2. Feelings produce Actions.

We act from the way that we feel. How often have you said - I don’t feel like doing _____ or I feel like doing _______ _? The way we feel drives what we do and what we don’t do. Quite often we don’t make the connection, but it’s the secret to uncovering why you behave the way you do.

Thoughts → Feelings → Action

Circumstance: You weighed yourself

Thought: I’ll never lose weight.

Feeling: Hopeless

Action: Wander into kitchen and eat a bag of chips

3. Actions produce Results.

You are a product of your actions; you are the result. That can be a hard fact to face, but the good news is, in this process you can learn how to change it. 

Thought → Feeling → Action → Result

Circumstance: You weighed yourself

Thought: I’ll never lose weight.

Feeling: Hopeless

Action: Wander into kitchen and eat a bag of chips.

Result: Don’t lose weight. 

See how that works? If you’re new to this you may be skeptical. That’s ok, I was too when I first learned this concept from my life coach. But then  - as usual - God gave me His spin on it which made it make so much more sense. 

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Not only does the Bible warn us to manage our minds, it instructs us to sow seed and bear fruit. These concepts are all related. Essentially our thoughts are like seeds and our results the fruit. What you plant is what you grow. What you think grows the results you get. As Christians we are called to bear fruit: to produce results that reflect love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. This can only be done by planting God’s Word and allowing it to ripen into our greatest potential.

We know well enough that if we plant apple seeds we can’t expect to grow oranges. And, yet, we have thoughts that are contrary to the results we want to have. That’s never going to work. If you don’t like your fruit (results) you’ve got to change the root (thoughts).


They sow fields and plant vineyards and get a fruitful yield. Psalm 107:37

You can practice a Thought Download in a matter of minutes and start to understand the direction you’ve been going versus the direction you WANT to go. All you have to do is grab a piece of paper or your journal and fill in the categories. Here’s an overview. 

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Write down the letters C, T, F, A, R - which stand for Circumstance, Thought, Feeling, Action, Result.

C: The circumstance is the fact of the situation, it should be a neutral word or statement. There should be no descriptions or loaded words in the “C” line. Only fact. There is no positivity or negativity associated with the circumstance.

T: The thought is one sentence you’re thinking about the circumstance. (it cannot be a question, only a statement)

F: Feeling is one word to describe how you feel when that thought comes to mind.

A: Action is the action you take, tend to take, or don’t take in response to the feeling. 

R: Result is what happens when you take that action.

You can see an example worksheet on the right side of this page- this is what I created for our Self-Coaching Christians workshop in the CHC!

Here are a few more examples:

C: Paying bills

T: We’re gonna run out of money

F: Stress

A: Stop paying bills and go to the kitchen: eat 5 cookies 

R: Can’t lose weight due to stress eating

C: Leftover food on kids’ plates

T: I hate wasting food

F: Guilty

A: Pick the food off the plate and eat it

R: Feel so full and icky from overeating 

C: Helping son with math homework

T: I hate math!

F: Frustrated

A: Go to the fridge and get out the bottle of Chardonnay

R: Drinking during the week when goal is to W.O.W. (wine on weekends)

I may be drawing on personal experience here. LOL!

In many cases when it comes to health and weight issues, we’re using food and drink to avoid or “buffer” feeling the stress, guilt, frustration, boredom, depression, etc of the situation. This is how overeating, binging, and yo-yo dieting happens. The only way to stop it is first to recognize the pattern. We can be oblivious to this cascade of reactions and wonder how in the world we ended up with an empty pint of ice cream in our hand. Once we get a grip on what’s happening, it’s time to break in with new thoughts, new feelings and new actions. Is it easy? No. Thoughts, habits and patterns are deeply ingrained into our brains. There’s a lot of pruning and replanting that has to take place. But it’s totally doable.

I find it helpful to do two thought downloads: my default download and my intentional download. The default download is like one of the examples above - the automatic set of events you want to change. The intentional download focuses on the way you WANT to think, to feel, to act and achieve. 

Intentional Download

C: Paying bills

T: We have plenty to pay this month and we’ll have plenty every month 

F: Peace

A: Pay bills without kitchen distraction 

R: Don’t gain weight due to stress eating

C: Leftover food on kids’  plates

T: Eating leftover food when I’m not hungry does not serve me

F: In control

A: Save scraps for dog or chickens or throw food away

R: Do not overstuff myself 

C: Helping son with math homework

T: Nobody said this would be easy

F: Determined

A: Power through homework like a math beast

R: Don’t drink wine off plan

Seeing how I currently experience a situation versus how I WANT to experience a situation is so helpful. Does it mean I magically switch into a new gear? No. But I can clearly see what I’m going to have to do to achieve the results and goals that I want for myself. 

Do a dailyThought Download challenge for 30 days and watch how your actions change to produce the results you want in your life. 

I would LOVE to hear what you discover about yourself!

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
— Philippians 4:8

*The Thought Download is based on The Model created by Brooke Castillo at The Life Coach School and used with permission per accreditation.