The 4A Model of Change

💡 What It Is:

The 4A Model helps you slow down, step back, and get honest with yourself — especially when growth feels hard, unclear, or uncomfortable.

It draws on real patterns of human behaviour and change, and is designed to meet you where you are.

🧠 Why it works:
Your brain is wired to protect you from discomfort and uncertainty — even when change is needed. This model gently moves you from reactivity to reflection by activating the prefrontal cortex — the part of your brain responsible for awareness, empathy, decision-making and growth. The 4As bring clarity, lower emotional threat, and make change feel safe and doable.

You’ll use it to support yourself — and later, to lead others through growth with more compassion and insight.

🔄 The 4 As:

🔍 Awareness

You’ve noticed something — a reaction, pattern, or tension that’s no longer working.
→ “Something’s off.”
→ “I keep running into the same wall.”

🪞 Acceptance

You’ve stopped deflecting or blaming. You’re owning your part with honesty and self-kindness.
→ “This is mine to shift.”
→ “I don’t love it — but I can name it.”

🔥 Appetite

You feel the pull to change. There’s energy behind the insight — even if it’s uncomfortable.
→ “I actually want this to be different.”
→ “I’m curious what might happen if I tried.”

🚀 Action

You take a step — not perfect, just real.
→ “Here’s what I’m trying next.”
→ “This is my first move.”

🧠 Check-In Questions:

• What am I becoming aware of — even if it’s hard to admit?

• Where is the same story or reaction playing out on repeat?

• What truth do I need to accept, without judgement?

• What am I still blaming, avoiding or minimising?

• Do I feel ready to change — or just tired of how things are?

• If I did want this to shift, what might that open up?

• What’s one step I can take that feels light and doable?

• How can I test something new without overthinking it?

🚧 Feeling Stuck? Try This:

Still circling Awareness?
→ Zoom in. What are you actually reacting to? Try journalling or talking it out.

Stuck in Acceptance?
→ Ask: “What’s the kindest way I can be honest with myself?”

No Appetite?
→ Revisit your values. What would become possible if this changed?

Frozen at Action?
→ Shrink the step. Just start — clarity often comes after you move.

🪴 Use It When:

• You’re resisting feedback, friction, or a next step

• You’re trying to support change in someone else

• A behaviour, habit, or conversation keeps repeating

• You’re overwhelmed but can’t name what needs to change

Final Note:

Change doesn’t start with pressure — it starts with clarity.
The 4A model helps you get honest, stay kind, and move forward — one step at a time.