5 Techniques for Effective Self-Coaching

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5 Techniques for

Effective Self-coaching

Coach Yourself

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What is Coaching? I

?

???

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What is Coaching? II

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What is Self-Coaching? I

?

???

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Benefits of Self-Coaching

Free of charge

Full control over session

Mindset change

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What Is Not Coaching and Not Self-Coaching

Coaching is not

therapy

Coaching is not

consulting

Coaching is not

friendship

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On What Level We Work?

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Self-Coaching Techniques

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Prerequisites for Coaching Session

• Allocate appropriate time

• Be in resourceful state

• Ask not to disturb When• Find comfortable place

• Feel safe and secure

• Enough space for a coaching technique to perform Where

• Understand your request for coaching

• Define what is a good result for you

• Work out parameters how you know that you meet the result Why

• Choose appropriate technique

• Follow the instruction

• Question the result during a period of time How

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Decision-Making: Cartesian Coordinates I

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Decision-Making: Cartesian Coordinates II

“What will happen if you do it?” (+ +)

“What will happen if you do not it?” (+ -)

“What will not happen if you do it?” (- +)

“What will not happen if you do not it?” (- -)

Example:

What will happen if you quit your job?1. I will get an opportunity to find a job that suits me better;

2. I will never see my manager again;

3. I stop spending an hour and a half to my trip to the office.

4. …

What will happen if you don’t quit your job?1. I will be able to have paid vacations next month;

What will not happen if you quit your job?

1. I will not get my quarter bonus.

What will not happen if you don’t quit your job?

1. I won’t be able to find a job that gives me a sense of satisfaction

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Changing Emotional State (based on EMDR method)

1. Put you hands crisscross on your shoulders

2. Start clapping your shoulders

3. 2 claps for 1 second

4. Focus on the clapping during this exercise

5. Do this for nearly 1 minute

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Incorporating New Experience I

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Incorporating New Experience II

• Prepare environment: space + landmarks

• Define the situation on a timeline

• Travel to the morning of the event date

• Mark the morning on the floor and stand on it

• What do you see, hear, feel?

• Come to the next point

• You enter the conference room

• Do it for 15-20 times

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Dealing with Guilty Pleasures

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Dealing with Dysfunctional Behavior Patterns

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Dealing with Guilty Pleasures and Dysfunctional Patterns • Define behavior pattern or strategy that you would like to change

• Communicate to internal part that is responsible for that behavior

• Find the part

• Visualize it

• Ask about collaboration

• Find out the reason for the behavior

• Contact your creative part

• Generate new behavior variants (8-10 ideas)

• Say “thank you”

• Go to the first part

• Suggest the variants

• Ask to choose

• Eco-friendly check

• Integrate into the future

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Well Designed Result

Transition Plan

Challenges

Resources

First Step

Current State

Criteria (VAK)

Context

Secondary Benefit

Tried solutions

Desired State

Criteria (VAK)

Context

Positive statement

Realistic and Relevant

Eco-friendly

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S.M.A.R.T

Specific

Measurable

Achievable

Relevant

Time-boxed

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