Think. Act. Feel. How Small Shifts Create Big Change in Motherhood
Motherhood changes everything, but that doesn’t mean you have to lose yourself in the process. Using simple tools from coaching psychology, you can make small shifts in how you think, act, and feel that lead to real, lasting change. In this post, we explore how these micro-moments of intention can help you move from survival mode to feeling more like you again, calmer, more present, and more in control of your own story.
Using coaching psychology to feel more like yourself again.
Motherhood is full of moments that test your patience, stretch your energy, and chip away at your sense of self. One minute you're pouring cereal, the next you're silently screaming into a tea towel because someone’s had a meltdown over the wrong colour cup.
We’ve all been there. Stuck in a cycle of reacting, then feeling awful about it, and not knowing how to do it differently next time.
Enter: the Think, Act, Feel model.
It’s a simple but powerful coaching framework that helps us step off the rollercoaster and understand why we react the way we do—and how to change it.
What Is the “Think, Act, Feel” Model?
The “Think, Act, Feel” coaching model is grounded in cognitive behavioural coaching. It shows how our thoughts, actions, and feelings are all connected.
Here’s the breakdown:
Think → What am I telling myself about this moment?
Act → How do I respond or behave?
Feel → What emotions come up as a result?
And the kicker? It’s a cycle. What we think influences how we act, which impacts how we feel—and those feelings then reinforce the original thought.
Real-Life Example: The Cup Meltdown
Thought: “I can’t even get breakfast right. I’m failing.”
Action: You snap, “Just drink it, I don’t have time for this!”
Feeling: Guilt. Shame. Resentment. Exhaustion.
When you shift the thought to something more compassionate:
New Thought: “They’re having a big feeling about a small thing. I’m not a bad mum.”
New Action: You breathe. You say, “You really wanted the green cup, huh?”
New Feeling: Calm. Connection. Confidence.
It’s not about being perfect. It’s about recognising the cycle and gently tweaking the first domino.
Why It Matters for Mums
This model helps us:
Notice the stories we tell ourselves (“I’m not enough,” “This is too hard”)
Interrupt automatic reactions that don’t feel good
Build emotional resilience during everyday chaos
And when we shift the way we think, even slightly, we often behave more like the mum we want to be—and we feel better as a result.
Try It: A 1-Minute Coaching Practice
Next time you feel triggered, overwhelmed, or stuck in guilt, try this:
Pause – Take one deep breath.
Ask – “What am I thinking right now?”
Check – “Is this thought helping or harming me?”
Shift – Choose one small change: a kinder thought, a calmer action, or simply no action at all.
Tiny shifts. Big difference.
You Don’t Need to Be “Fixed”
You don’t need to be more patient, more grateful, or more anything.
You just need tools that help you feel more like yourself again—confident, calm, and clear-headed, even when things feel messy.
The Think, Act, Feel model is one of those tools.
A way to understand yourself, meet your emotions without judgment, and create tiny ripples of change in how you show up each day.
Curious about coaching but not sure where to start?
At Mother Brand, we offer coaching for mums that’s grounded in real life—not perfection.
Book a free discovery call to explore how you’re feeling, what’s keeping you stuck, and how we can help.
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