Life Coach Workbook

8/13/2019 Life Coach Workbook

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Copyright Life Coaching You 2003, 2004, 2005www.lifecoachingyou.co.uk

l i f e coach ing youyou CAN change you r l if e

your guide to achieving

your full life potential

11 steps to success

- Alan Wilson, Founder of Life Coaching You


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l i f e coach ing you

2

you CAN change you r l if e

You CAN change your life

Welcome to your path towards changing your life. Youve got this far, so we know theres a

part of your life you want to change. If the change were easy, youd have done it by now.

However provided you are prepared to stick with it, this workbook will help you overcome the

difficulties and create a better life for yourself.

You may need to consider changing your current habits and look at creating new ones. After

all, if you keep doing what youre doing - youll just keep getting what youre getting now! Just

by committing to making one small improvement each day can make all the difference.

It can be as easy as that. In reality it is not always easy, so if you seriously want to make

a change in your life and are ready to work at it, then lets start to get you on the path

to success.

Step 1

Preparation

Before you start each exercise in this course get into an energised and positive frame of mind

to get yourself motivated. Think about what makes you feel good and do it for a few minutes!

take a brisk walk

play some music loudly and sing along to it

stand up and have a big stretch

jump up and down ten times

stand outside and take some deep breaths of fresh air

think of something you enjoy and breathe deeply

think about the best your life could be - where are you? what are you doing?

who are you with? etc


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Step 2

Dont fall into the trap of just looking at whats wrong or what you feel you dont do well.

Start noticing - and take time to reflect on - what you do well. Go one step further and make a

list to keep near you as a reminder. This can provide a great boost to your confidence and

self-esteem which really can help you to push through barriers and move you forward towards

what you want.

So, are you ready to make a commitment to yourself and start creating a life that you love?

What I do well


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Step 3

Do eliminate the word failure from your vocabulary - it can be quite a liberating experience!

Starting thinking of failure as just a different outcome or result to what you had expected.

Some of your greatest learnings will come from these different outcomes so dont deny or

ignore them. Rather, celebrate the experience and the learning you have gained. Also make a

note of whats good in your life right now. We can sometimes be so focused on whats not

good that not only can we miss valuable opportunities but we miss the good stuff thats actually

happening around us!

Whats good in my life now


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Step 4

This Wheel of Life exercise will help you to put some priorities in order and also to look closely

at your life at the moment.

In the centre section of the wheel below write the eight areas of your life that are most

important to you. For example money, health and vitality, physical environment, family,

children, friends, partner, fun and recreation, personal development/growth, quality time

children/partner, emotional well being, social life, spiritual life etc. If you need to you can add

more segments.

Can you think of three more areas specifically for you?

Give each section a score of between 1-10 as to how you feel about that part of your life right

now. For instance 1 is the lowest and might be rated catastrophic and 10 is the highest and

might be rated fantastic.

For example:

Business - 6 Money - 2 Family - 5 Partner - 1

Health - 6 Fun - 3 Personal development - 8 Spiritual - 8

In the middle section of the wheel write one thing that would greatly enhance this particular

area. Think about what would make it a 10 or if youve got a score of 10 already, what would

make it even better!

For example:

Family - arrange more regular meetings

Health - do more regular exercises

In the outer section of the wheel write one thing that you could do right now that would

improve this area of your life.

For example:

Family invite them for Christmas dinner

Health join a health club


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Example Wheel of Life

Busin

ess Money

Fam

ily

Partn

e

r

HealthFu

n

Persona

l

deve

lopment

Sp

iritu

al 6 2

5

1

63

8

8

Arr

ang

emore

regularmeet

in

gs

Inv

itethem

to

Ch

ristmasdinne

r

Domoreregular

exercises

Joina

healthclub


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Your Wheel of Life


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Step 5

Dream time!

Spend at least 10 minutes thinking about and filling in the following section. Let your

imagination run away with you and write down everything in your wildest dreams. Assume no

limits of time or money.

Everything I want to do Everything I want to have Everything I want to be


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Step 6

Whats important

Pick the six things you want most from the three lists and write them below (do not worry about

the order or priority).

Under each want briefly write how if you had it now it would improve your life.

No

1 Want

How will it improve my life?

2 Want


3 Want


4 Want


5 Want


6 Want



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Step 7

More Clarity

Transfer your wants list onto this sheet and referring back to Your Wheel of Life, ask yourself if

you had this want would it improve the individual sections of your life?. For EACH section

that you consider it will improve your life, give it a point in the Score box. Repeat this exercise

for nos. 2-6. Finally, count up the scores for each of the chosen six wants.

You may find that 2 or even 3 score the same, or there may be one thing thats way aboveeverything else. Focusing your attention and effort on the highest scoring topic(s) will have

the greatest positive impact on your life as a whole and is a great place to start making

some changes!

Choose one area to work on initially, then you need to create a SMART goal.

Wants Score Total

1

2

3

4

5

6


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Step 8

SMART goals

A word about SMART goals

Some people do not rate SMART goals and that is usually because they do not work through

the goal to ensure that all elements are included and are accurate and concise.

I can assure you that if you work 100% within the following criteria, you will be successful- I guarantee it!

S M A R T is an acronym for Specific, Measurable, Achievable, Realistic and Tangible/Timed.

Your goals need to contain all of these elements to make them valuable and enable you to

make progress and achieve. So lets go through each of them in turn.

Specific - A specific goal has a much greater chance of being accomplished than a general

goal. To set a specific goal you must answer the following questions:

Who: Who is involved? It must only involve you.

What: What do I want to accomplish?

Where: Where will I be?

When: When do I want it by? If its a big goal, does it need to be broken

down in steps?

Which: Which things will help me and which will hold me back?

Why: Why do I want this? (be specific!) What will I see, hear,

feel when I have achieved my goal?

Example: A general goal would be, get in shape but a specific goal would be lose 10lbs within

30 days and be able to run for 10 minutes at the gym.


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Measurable - When you measure your progress, you stay on track, reach your target datesand experience the exhilaration of achievement that spurs you on to the continued effort

required to reach your goal. Ask yourself How will I know when Ive achieved it? and

write it down.

Achievable - When you identify the goals that are most important to you, you start to find ways

to make them come true. You also begin to develop the attitudes, abilities and skills to reach

them. In addition you will start to notice previously overlooked opportunities which can bring

you closer to achieving your goals.

Some questions that can help are:

1 What could I do to move yourself one step forward?

2 What would I be doing if:

I were not answerable to anyone?

I had all the money in the world?

I could devote all your time to this?

3 What could I do if I did not have to live with the consequences?

4 If I secretly knew what I should do first, what would it be?

5 Review options carefully - does this spark another idea?

Choose one option that will move you forward. It can be the easiest, cheapest, quickest.

Confirm that it will move you forward. What will the benefit be? Identify it and write it down.

Goals that you may once have thought would never happen move closer and become

attainable. This is not because your goals shrink but because you grow and expand to match

them - when you list your goals you build your self-image.


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Realistic - To be realistic, a goal must be something which you are both willing and able towork towards. A goal can be both high and realistic; you are the only one who can decide just

how high your goal should be. But be sure that every goal represents substantial progress.

Tangible/Timed - A goal is tangible when you can experience it with one of the senses. In

your mind, can you see a picture of it, hear someone congratulating you on achieving it, taste

the success, or smell something new? If you can, you have a better chance of making it

specific and measurable and thus attainable. (Timed has been covered under Specific)

Goals lead to success!

You may be interested in some research carried out by Yale University which proved that 3% of

graduates were worth more after a period of 20 years than the other 97% put together! These

3% also had better health and enjoyed better relationships. So what did they have that the

other 97% didnt? Parental wealth, better degrees, better careers, different gender or ethnic

origin? No. The 3% had written goals.

My goal is to


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Step 9

Challenge your goal

Any goal that is worthwhile has to be a challenge. Could you review your goal and increase it

by a value of about 10%?

My revised goal is


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Step 10

Rate your goal and commit

By now, you should be raring to get going with your new goal. But before you do, stop and ask

yourself if this is what you really want and give it a score of between 1-10 (1 being that you're

not bothered either way and 10 being a must have). If you're not scoring at least a 9 then you

need to go back a few steps and find a goal that you really do want, or to consider how you

can retain the basis of the goal but increase the score of achieving it to a 10.

To make way for this goal it sometimes helps to review your time commitment. But remember,

it's no good cheating yourself, because that is probably what stopped you achieving what you

wanted in the past.

I (name) rate my goal a 10.

My goal is to

Signed Date

On completion of your goal - you must remember to celebrate your achievement.

This is the best part. Be good to yourself. Enjoy your success and celebrate in a special way.

During your celebration take some time to think back on what you have achieved. Write down

everything you saw, heard and felt when you were successful - and keep it near you to remind

yourself. If you do not use a journal, now is a good time to start one .



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Step 11

You are on a roll

Make the most of this euphoric period by going back to Step 7 and looking at the second

highest topic. Before creating the next SMART goal you will need to review the scoring

process to ensure that it is still the same as it was now you are in your new situation.

Having successfully made one large improvement in your life, you are now ready to go on and

achieve your full life potential. It will help you if you write down your goals every day and revisethem accordingly.

Good luck. If you get time, please let me know how its going.

Having successfully achieved your goal of getting into the right frame of mind, you can now

move onto the next phase of changing your life.

The privilege of a lifetime is being who you are.

Joseph Campbell

I do hope you have enjoyed your experience, made some progress in your own empowerment

and I wish you every success in the future. If you did enjoy it, please tell your friends. If you

haven't, please tell me.

If you are stuck or would like any help breaking through a barrier, please call me

on 0845 644 2400 (local call rate) for a collaborative discussion.

ThanksAlan

PS There is a great deal of information and free resources at:

www.lifecoachingyou.co.uk


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Alan Wilson - Founder

Alan Wilson began his career in the advertising and marketing

industry over thirty years ago and has a proven track record of

achievement. He created a very successful group of companies

in differentiating his clients in the competitive business to

business arena. Alan has been married twice and has three

children, Toby - 25, Holly - 23 and Cassy - 12.

Humbled, Moving Forward

Following a meeting with a Life Coach, his passion for helping people to achieve their potential

was ignited. His own life coaching training followed and he describes this experience as

'humbling and exciting'. To further enhance his skills to create self empowerment, he has

trained in principle based psychology, parent coaching, Neuro Linguistic Programming (NLP)

and complimentary therapies. Alan is now committed to a life-long quest of personal

development and growth.

Playing it Forward

He uses his expertise in principle based psychology, life coaching, neuro linguistic

programming and complimentary therapies to help people break free from their personal and

business limitations and find their own empowerment.

In addition to writing programmes, an ebook, ecourse, running training courses, workshops and

teleclasses. Alans biggest challenge so far is creating a programme to bring children and

families together. One parent said 'I've tried all sorts of therapies and counselling and I don't

know how you have done it but, you have shown me a chink of light in the black hole. I never

thought I could ever be happy and you have given me faith in myself' and another, 'I learnt that

I'm not a fat, ugly, wicked, ice queen or a traitor. I am a loyal, caring, loving woman who is

learning to trust again and it feels fantastic'.

Specialist programmes

He has written courses for delivery by other professionals - life coaches, youth workers,

teachers, child development specialists, etc. Some additional applications have been Train the

Trainer, Train the Teacher and a special course for foster carers and their children. He is also

currently working to develop an accredited course with the Kent County Council for this latter

group, for incorporation into their training.

With his expertise and specialist knowledge, he is in much demand by other life coaches and

he has recently undertaken to write a course on parent coaching for inclusion on the website of

Fiona Harrold 'the country's top life coach' - Daily Mail.


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Some Case Histories

James

I first met James (name change) when he came out of hospital after a burst ulcer. Sadly he

was also diagnosed HIV positive and had no will to live. His brother recommended me to him

and I promised to help in whatever way I could. What a challenge! Our first appointment

lasted well over two hours. There were lots of things James wanted to do but he hadnt

focussed on them before or believed they were achievable. As we spoke he told me he

wanted to get to grips with his computer, explore his interest in the arts and somehow wanted

to do something about his deep-rooted desire to help other people. Using a couple of life

coaching tools we were able to set some goals for him so that he had something to work

towards. During the following months he made excellent progress on all his goals. He took

himself out of his immediate environment and away from his insular outlook, started a

computer course, joined a study group on the history of art, researched some holistic therapies

and even started to think about going back to work.

Sounds remarkable? He thought so too - and so did his brother!

JuneJune (name change) is a successful saleslady but was unable to have the relationship she

wanted with her husband. She also found herself being drawn into an affair. For a couple of

months we worked together to identify what she really wanted from her life, her work and her

husband. She decided what it would take to enable her to create an environment where her

husband would value her as an individual again. And - guess what - they went off for a second

honeymoon together!

I didnt ask her any details but she looked very happy when she came back!


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Some Testimonials

You dont have to know what you want to do in your life to have

life coaching but I believe it certainly helps you get there! Natasha Smith, Interior Designer

Alan helped me greatly in getting me to start practising

what I preach on a daily basis. Adrian Mole, Professional Tennis Coach

I can now see a path towards resolving some

of my future objectives. John Whiting, Managing Director, Whiting Group

In quite a short space of time you have helped me to

sort the wheat from the chaff and focus on the important

issues in my personal and business life. Tim Levey, Partner, Reeves Neylan

I have been so impressed he is going to work with

all my staff, I cant wait to see the results.

Diane Graham, Club Manage, Dragons Health and Fitness Club

His constant enthusiasm and regular communication

has, no doubt, helped me to make some very positive

fundamental changes. Michael S Low, Tai Chi Master

He started to coach me and out of this has sprung an

exciting opportunity to introduce his approach into the

school curriculum. Derek Handy, Headteacher, Palace Wood Junior School

Alans professional and relaxed manner is a blend

of skills that works for me and belies the results.

Ian Longstaff, Customer Services Manager, Sprint Telecommunications

Alans versatile methods have exceeded my expectationsand enhanced my life no end. I feel a real winner. Helen Anastassiou, Homemaker

His insightful comment and probing questions allowed

me to uncover my true motivation and create an

empowering vision for my life. Clive Honess, Consultant, Euphony Communications

Alan has motivated me to work towards achieving my goals. I knew

what I wanted to do, but he just pushed me in the right direction. Emma Wood, Receptionist

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