FTBA: The Four Forces Behind Your Actions

What Is FTBA?

FTBA stands for Feelings, Thoughts, Beliefs, and Actions.

The framework is often used in personal-growth and manifestation discussions to examine the connection between what you feel, what you think, what you believe, and what you ultimately do. ([LinkedIn][1])

Think of it as a chain:

Feelings → Thoughts → Beliefs → Actions → Results

The important idea is not that thoughts magically create outcomes. Rather, your internal patterns can influence your decisions and behaviour—which then influence what you do consistently.

1. Feelings

Feelings are your emotional response to a situation, goal, or possibility.

For example, imagine you want to start a business.

You might feel:

• Excited
• Nervous
• Doubtful
• Curious
• Overwhelmed

The first step is simply to notice the feeling instead of immediately reacting to it.

Ask yourself:

“How do I actually feel about this goal?”

2. Thoughts

Your feelings often influence the thoughts running through your mind.

You might think:

“What if I fail?”

Or:

“I can figure this out.”

Thoughts can become repeated mental patterns. Becoming aware of those patterns gives you an opportunity to question them rather than automatically accepting them.

3. Beliefs

A belief is a deeper assumption you hold to be true.

Repeated thoughts can reinforce beliefs, although beliefs are also shaped by experience, culture, relationships, and many other factors.

For example:

Thought: “I keep struggling with money.”

Possible belief: “I'm just not good with money.”

That belief may then influence future decisions.

Ask:

“What am I believing about myself and this goal?”

4. Actions

Actions are where your internal world becomes visible.

If you believe:

“I can learn this.”

You may be more willing to practice, ask questions, experiment, and keep going.

If you believe:

“I'll never be good at this.”

You may avoid taking action altogether.

This is why FTBA becomes useful as a self-reflection framework: it helps you identify what might be influencing your behaviour.

Alignment Matters

Imagine wanting to become financially independent.

But your FTBA looks like this:

Feeling: Fear Thought: “There isn't enough money.” Belief: “I'll never be financially successful.” Action: Avoid learning about finances.

Your goal and your behaviour are moving in different directions.

Now imagine:

Feeling: Curiosity Thought: “I can learn how money works.” Belief: “My financial skills can improve.” Action: Learn, budget, save, invest responsibly.

The second pattern is more supportive of progress because belief and behaviour are working toward the same goal.

Use FTBA as a Daily Check-In

When you're stuck on a goal, pause and ask four questions:

F — What am I feeling?

What emotions are showing up?

T — What am I thinking?

What thoughts keep repeating?

B — What do I believe?

What assumptions might be driving those thoughts?

A — What am I doing?

What behaviour is actually happening?

Then ask one final question:

“Is my current FTBA helping me move toward the person I want to become?”

FTBA in Practice

Suppose your goal is to become healthier.

Instead of simply saying:

“I need more motivation.”

Look deeper:

Feeling: “Exercise feels exhausting.” ↓ Thought: “I never have enough time.” ↓ Belief: “I'm not a disciplined person.” ↓ Action: Skip workouts.

Now you can work on the chain:

Feel differently → Think differently → Challenge the belief → Change the action

Even a small change in the pattern can create a different starting point.

Catching the Chain in Writing

The chain is invisible while you are inside it. Written down, the belief underneath an avoided workout is usually obvious within a week.

That is what a daily journal is for here — a few fixed questions each evening rather than a blank page, so the feelings, thoughts and beliefs behind a day are recorded while you still remember them.