🧠 Reframe. Retrain. Reprogram. = Results
A coaching philosophy for real emotional change
Intro:
We live in a world that praises quick fixes and fast turnarounds. But real change, the kind that lasts doesn’t happen in fast forward. It happens when we pause long enough to ask:
What’s really going on here?
That’s where the RRR=R method was born.
Reframe. Retrain. Reprogram. = Results.
It’s a model I developed through years of working with people across sectors and life stages, in coaching rooms, boardrooms, and moments of quiet personal reflection. It draws on modern psychology, neuroscience, and behaviour change tools including CBT, ACT, NLP, and somatic psychology, but above all, it’s rooted in lived experience and deep listening.
And more than a model, it's a mindset. A gentle guide back to yourself.
Reframe
“You’re not broken, you’re patterned.”
The stories we tell ourselves shape the lives we lead.
“I’m not good enough.”
“I always mess things up.”
“What’s the point?”
These aren’t facts. They’re habits. And like any habit, they can be rewritten.
Reframing is about softening your inner narrative and widening the lens. It’s not about denial. It’s about perspective.
Instead of:
“I failed again.”
" I tried"
“I’ve learned something that didn’t work. That’s useful data.”
Reframing gently interrupts the shame spiral.
It invites emotional clarity.
It opens the door to new possibilities.
Retrain
This is where change becomes practical.
Just like we train muscles in the gym, we can train our mind to think in ways that serve us.
We begin to notice
• The stories that keep us stuck
• The triggers that hijack our calm
• The loops that replay when we feel vulnerable
Retraining involves emotional awareness, patience, and practice. It might look like
• Naming and tracking emotional patterns
• Journalling what grounds or unsettles you
• Using CBT tools to challenge unhelpful thoughts
• Practising affirmations that feel emotionally honest
This isn’t about perfection. It’s about presence.
Learning to respond, not react.
Reprogram
Once the mind begins to shift, we look at behaviour.
What daily actions are reinforcing the old identity?
Where are you still shrinking, avoiding, or people-pleasing?
Reprogramming means designing new ways of being, ones that align with your values, not your fears. It’s in the small, sustainable steps
• Saying no when you mean it
• Creating boundaries that honour your energy
• Choosing responses that reflect who you want to become
And we don’t leave the body behind, because the nervous system holds our history.
Change sticks when it’s embodied.
Results
When all three layers work together, mindset, emotion, and action you experience results.
Not just external outcomes.
But internal shifts
• More clarity
• More compassion
• More self-trust
This method isn’t about fixing you.
It’s about helping you meet yourself differently.
Final Thought
You’re not stuck. You’re rewritable.
And every time you challenge an old belief, you invite something new to take root.
Change doesn’t come from pressure.
It comes from presence, practice, and permission.
And that’s where the real results begin.
🌿 Takeaway Reflection
What’s one belief about yourself or your life that might deserve a new lens?
Pause with it.
Reframe it gently.
Then ask, what would change if I chose to believe something kinder, something more true?
