Getting Unstuck Part 7: Radical Adaptability and the CTFAR Method
The moment is still vivid in my mind. Competing on American Ninja Warrior, focused and ready, then suddenly—pain. My ACL torn, my athletic identity shattered in an instant.
I found myself in what I now call "the hallway"—that dark, uncertain space between a door that's closed behind you and the next one that hasn't yet appeared. It felt like my world had collapsed.
But in that hallway, I discovered something powerful: the CTFAR method. This simple framework completely transformed how I processed my injury and ultimately helped me rebuild not just my knee, but my entire mindset.
What is the CTFAR Method?
The CTFAR method stands for:
- Circumstance (the objective facts)
- Thought (your interpretation)
- Feeling (your emotional response)
- Action (what you do because of those feelings)
- Result (the outcome of those actions)
Here's how it worked for me. Initially, my framework looked like this:
Circumstance: I tore my ACL on national television. Thought: My athletic career is over. I'll never be the same. Feeling: Defeated, hopeless, worthless. Action: Isolated myself, avoided physical activity, wallowed in self-pity. Result: Slower recovery, depression, lost opportunities.
But the power of CTFAR is that once you see this pattern on paper, you can rewrite it.
So I created a new column:
Circumstance: I tore my ACL on national television. (This stays the same—it's the objective fact) Thought: This is a temporary setback that will make me stronger. Feeling: Determined, focused, hopeful. Action: Following my PT routine, researching recovery stories, connecting with my support system. Result: Faster healing, discovering new strengths, inspiring others through my journey.
Did I believe this new narrative immediately? Absolutely not. It felt delusional at first. But I committed to writing it down daily, speaking it aloud, and slowly, my brain began to rewire itself.
Beyond CTFAR: The Full Toolkit
The CTFAR method was just one tool in my recovery. I paired it with:
- Daily gratitude practice - Even on my worst days, finding three things to be grateful for
- "What If It All Goes Right?" journaling - Writing detailed accounts of my comeback as if it had already happened
The combination of these practices literally changed my neural pathways. Research shows that consistent gratitude and positive visualization actually creates new connections in our brains.
Your Turn to Rewire
If you're standing in your own hallway right now, feeling the weight of failure or setback, I challenge you to try the CTFAR method. Write out both columns—the reality of your current thinking pattern and the possibility of a new one.
You don't have to believe it at first. Just put pen to paper. Do it consistently for 30 days, and I promise you'll begin to see shifts in how you perceive your challenges.
Remember, the hallway might feel dark and uncertain, but it's also where the most profound growth happens. And the only way you won't make it through is if you quit.
What hallway are you standing in right now? And what would happen if it all went right?
