presentation for a webinar 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 disturbWhen
• Find comfortable place
• Feel safe and secure
• Enough space for a coaching technique to performWhere
• Understand your request for coaching
• Define what is a good result for you
• Work out parameters how you know that you meet the resultWhy
• Choose appropriate technique
• Follow the instruction
• Question the result during a period of timeHow

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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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