Mastering Your Inner Dialogue with the ABC Model

 

 

Overview

Your thoughts shape your emotions, actions, and results. In this exercise, you will use the ABC Model to recognize and reframe negative self-talk into a mindset that drives growth and performance.

Instructions:
 Work through each step carefully. Be specific and honest. The goal is to train your mind to respond, not react.

 

 

Step 1: Activating Event (A)

Describe a specific situation where you experienced negative emotions or self-doubt.
 What happened?

Example:
 Missed a key free throw in a basketball game.

Your Activating Event:

 

 

Step 2: Belief (B)

Identify the negative thought or belief you had about the event.
 What story did you tell yourself?

Example:
 "I’m terrible under pressure. I’ll never get better at this."

Your Belief:

 

 

Step 3: Consequence (C)

Explain how that belief affected your emotions and actions.
 How did you feel?
 What did you do next?

Example:
 Emotion: Frustration, embarrassment
 Action: Avoided taking free throws during practice the next day

Your Consequence:

 

 

Step 4: Reframe the Belief

Challenge and reframe your negative belief.
 Think like your Inner Coach, not your Inner Critic.

Example:
 "Missing one shot doesn’t define me. If I stay consistent, I’ll get stronger under pressure."

Your Reframed Belief:

 

 

Step 5: Project the New Consequence

Imagine how your new belief could shift your emotions and actions.
 How would you feel?
 What positive action would you take?

Example:
 Emotion: Encouraged, focused
 Action: Practiced free throws every day for 10 minutes

Your New Consequence:

 

 

Reflection

  1. What did you learn about how your beliefs influence your emotions and actions?

     

  2. How can you use this process to reframe negative thoughts in the future?

     

 

 

Optional Group Reflection

If you are working with a group, share one belief you reframed and explain how this shift changed your approach to practice, competition, or leadership.

 

 

Key Reminder

Negative self-talk is not truth.
 It is a habit — and habits can be broken and rebuilt through intentional practice.