Humans are governed by "mental models" or frameworks used to make sense of the world around us. They are underlying patterns of perceptions, thoughts, rules, assumptions, and emotions that guide our behaviors and actions.
They are how we see, feel, and think about ourselves and our worlds.
We all have mental models, many of which have been present since childhood.
They are the familiar shortcuts we resort to or lean on in times of stress.
The truth about mental models is that they are two sides of the same coin: they can serve, drive, and support us. There have been times when they may even have protected us, but they can also be traps that hold you back and cause you to miss opportunities.
Moreover, mental models are not always accurate, and even though they govern our behavior and actions, we are not always aware of them.
Through this "mental model worksheet," you can break down how your thoughts drive your actions and create new patterns that better serve you. Take the example in the screenshot below: "I've got to get it right!" is a common mental model that haunts perfectionists everywhere, myself being one of them. This sheet exemplifies how a coach and client broke it down and created a reframe, resulting in observable behavior change.
You can use this module on your own, but it does help to work on it with a coach that can help and challenge you to dig deep and drive meaningful impacts.
Step 1 is identifying the mental model or self-talk. Step 2 is uncovering how that statement or model has served you well. Step 3, exposing the many ways it has gotten in your way. At this point, you will discover at least one damaging result that seems unacceptable, like a betrayal of your moral code or values, that will lead you to the reframe that you will create and use to combat the original model when needed.
Through this process, usually with the help of a coach, you can also explore what it will look like when you begin to employ the reframe you created and overcome the model that has been holding you back.
Because we are not always aware of these mental models, It might be challenging to identify them on your own. They show up as themes underlying what you say and do. They can be themes from parents, conversations, fears, opportunities, feedback, internal dialogue, etc... Having trained external eyes and ears (or a coach) examine your scripts can be pivotal to finding the mental models that might no longer serve you.
Here is a worksheet that I use to help my clients identify their mental models:
Once we have identified a mental model that is getting in the way of progress, I like to use this framework to guide clients in creating and employing a reframe:
Albaugh, M., Mitchell, C., & Prince, O. (2014). Mental Models Worksheet [Class handout]. Northwestern University, MSLOC453.
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