Coaching practices for B Map Behavior

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For B Map Behavior, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• I keep failing at the same thing and I’ve decided I’m just lazy or weak
• In my head it goes straight from something setting me off to me doing the thing, like one instant jump with nothing in between
• I reach for the same go-to fix for every change
• I have no real read on whether I’m actually doing this or just feel like I am
• I keep doing this thing I hate myself for afterward, and it makes no sense until I admit it does give me something in the moment

Practices that may help

1. Behavioral Chain Analysis: The DBT Method for Understanding Problem Behaviors
   Behavioral chain analysis (BCA), a core DBT skill developed by Marsha Linehan, maps every link in the chain of events — from the original vulnerability through the triggering event, thoughts, feelings, and actions — that led to a problem behavior. By making the chain visible, BCA reveals multiple points where the sequence could have been broken, turning a post-hoc autopsy into a concrete prevention plan.
2. Argument Mapping
   Argument mapping is the practice of drawing the logical structure of an argument as a diagram — claims, supporting reasons, objections, and rebuttals made spatially explicit. Developed into a pedagogical system by Tim van Gelder, it is one of the few critical-thinking interventions with controlled-study support: students who learned argument mapping showed significantly larger gains in reasoning ability than those in conventional classes.
3. Diagnose which element — motivation, ability, or prompt — is the bottleneck
   When a behavior isn’t happening, ask: Is the person motivated enough? Can they do it? Are they being prompted?
   The Fogg Behavior Model, Made Practical
4. Map every link in the chain — thoughts, feelings, urges, actions
   Walk from the prompting event to the problem behavior one step at a time, naming each link explicitly.
   Behavioral Chain Analysis: The DBT Method for Understanding Problem Behaviors
5. The COM-B Model and Behavior Change Wheel
   COM-B (Capability, Opportunity, Motivation, Behavior) is a diagnostic framework developed by Michie and colleagues that maps the three conditions any behavior requires: you must be able to do it, have the opportunity to do it, and want to do it. Research supporting COM-B as a systematic intervention framework is largely expert-consensus and observational rather than RCT; its main value is stopping you from applying the wrong lever.
6. IFS Parts Mapping, Made Practical
   Parts mapping is an Internal Family Systems (Richard Schwartz) practice of systematically identifying and visually or narratively charting the distinct inner parts — critics, worriers, peacekeepers, wounded exiles — and their relationships to each other. It is a diagnostic and orientation tool: it shows you the terrain of your inner system before you try to work with any single part. Evidence sits within the broader IFS and parts-work literature, which is growing but not yet on par with CBT or DBT.
7. Match your intervention type to the COM-B gap
   Use the Behavior Change Wheel to select the intervention approach that fits the diagnosed gap — not your default.
   The COM-B Model and Behavior Change Wheel
8. Install feedback loops to track behavior and adjust
   Measure the behavior directly and use the data to update your intervention, not just your motivation.
   The COM-B Model and Behavior Change Wheel
9. Map the short-term and long-term consequences of the behavior
   List what the behavior actually produced — good and bad, immediate and delayed.
   Behavioral Chain Analysis: The DBT Method for Understanding Problem Behaviors
10. Action plans for low mood: if-then plans for the early warning signs
    Build a specific "if mood dips to X, I will do Y" plan before mood declines so it is ready when needed.
    Mindfulness-Based Cognitive Therapy (MBCT), Made Practical

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