Thought Loop Model

In this post, I want to introduce you to the Thought Loop Model. 

This isn’t something I created, but it’s a concept that many self-development coaches use in various forms. This particular version is the one I’ve found most helpful in my own life.

At its core, the Thought Loop Model is based on universal truths, and once you understand how it works, it can be transformative. Let’s break down its components:

Circumstances

Circumstances are the things that happen in our lives that we can’t control. These include events, other people’s behavior, or even our past. 

Circumstances are simply the facts—neutral until we attach a thought to them. 

For example, "the window is open" or "he arrived five minutes late" are circumstances.

It’s important to remember that circumstances are neutral until we have a thought about them. They are something everyone can agree on because they’re based on facts, not opinions.

Thoughts

Thoughts are the sentences running through our minds. We have thousands of them every day, and some of these thoughts can dramatically change the course of our lives.

The key difference between a thought and a circumstance is that thoughts are subjective. Anytime you add descriptive or emotional language—like “that was terrible” or “he was rude”—you’re moving from a neutral circumstance to a thought.

Understanding this distinction is crucial. 

Once you recognise that your thoughts are what give meaning to your circumstances, you’re on your way to understanding how your brain shapes your reality.

Feelings

Feelings come from the thoughts we choose to have about our circumstances. When you think something, that thought generates an emotion. 

These feelings can be things like happiness, frustration, excitement, or anxiety.

In the Thought Loop Model, it’s helpful to describe feelings in one word, like "happy," "angry," or "anxious." This keeps things simple and allows you to see the direct connection between your thoughts and emotions.

Actions

Your feelings are what drive your actions. Think about it—how differently do you act when you’re feeling motivated versus when you’re feeling discouraged? 

If you feel excited, you’re likely to take action. If you feel anxious or defeated, you may avoid taking action altogether.

Results

Your actions will always lead to certain results. What you do (or don’t do) creates the outcomes in your life. 

The result you get will always prove your original thought true, reinforcing the thought that started the loop.

How It Works—In a Nutshell

Here’s how the model works:

1. Circumstance – Something happens outside of your control.
2. Thought – You have a thought about the circumstance.
3. Feeling – That thought creates a feeling.
4. Action – Your feeling drives an action (or inaction).
5. Result – Your action creates a result, which proves your thought.

It may seem simple, but applying this in your life can be incredibly powerful. Let’s look at an example to see how it works in real life.

Example

Circumstance: You’ve been fired from your job. Everyone can agree on this fact.

Thought: What are you thinking about it? You might believe the reason you’re upset is because you lost your job, but in reality, it’s your thoughts about the situation that are causing your feelings. You could think, “My life is over,” or, “This is the push I needed to start my own business.” Both are thoughts about the same neutral event.

Feeling: If you think, “This is great, I can finally start that business,” you’ll likely feel excited. But if your thought is, “I’ll never find another job,” you might feel hopeless.

Action: If you feel excited, you’ll start making plans and taking steps toward your new venture. If you feel hopeless, you might avoid taking any action at all.

Result: The results will always reflect your thoughts. If you take positive action, you’ll create progress. If you don’t take action, your result may reinforce the feeling that things aren’t going to improve.

Breaking it Down: Categorise Your Problem

When you encounter a problem, the first step is to identify which part of the Thought Loop it belongs in. For example:

• Feeling: If you’re anxious, that belongs in the feelings line.
• Circumstance/Result: If you weigh 20 stone, that’s either a circumstance or a result, depending on context.
• Thought: If you tell yourself, “I can’t stop eating,” that goes in the thoughts line.

By categorising the issue, you can trace it back to the thought that’s driving it. And the cause of all your feelings, actions, and results will always be a thought.

Why This Matters

Most of us don’t pay much attention to the thoughts running through our minds. We operate in default mode, letting automatic thoughts determine how we feel and act. That’s why our emotions can sometimes feel overwhelming or hard to manage.

But once you realise that your thoughts are responsible for your feelings and actions, it’s empowering. You don’t have to be at the mercy of your circumstances—you can choose how to respond to them.

The Power of Thought Practice

When you practice thinking positive, empowering thoughts, you create positive feelings. Those feelings lead to positive actions, and ultimately, positive results. 

Over time, practicing these new thoughts helps them become more dominant, replacing the old, negative ones.

Final Thoughts

When you first start using the Thought Loop Model, it can feel overwhelming. We’re so used to letting our default negative thoughts run the show. But with time, patience, and practice, you can retrain your mind to think in a way that serves you, leading to better feelings, actions, and results.

Remember, don’t rush the process. Be a curious observer of your own thoughts. As you get better at recognising and shifting them, you’ll unlock the potential to change your life.