Wellcoaches Exam

self-kindness requires recognition

human experience includes suffering, heartache, embarrasment, dissapointment, failure when one practices self-kindess amidst trials, one chooses to be gentle, forgiving, rather than angry/ self-critical

Primary Capacity 9: standard setting

humans share a need for approval, appareciation, validation, and fair treatment by others. we want to accepted and valued by friends and family. at its worse- this capacity is difficult to please (can be an inner critic, scanning for flwas and faults, perfectionist. at its best, inner standard setter is accepting and content, setting the bar to challenge performance while adopting a learning mindset when performance falls shjort. "am i doing enough

when do you exclude information from records

if client asks that the information not be written in records or c oaching notes (only time you would ignore is if it is a health-endangering or illegal behavior)

Results level

key is to move from extrinsic incentives to instrisnic and contenment develop strategies for relapses

coaching presence

a way of being with clients (mindful, empathetic, warm, calm, zestful, fun, and courageous) that facilitates growth and change through connection. if client partnership is not successful may less have to do with techniques and more to do with the nature of a coach's presence

Coaches rely on a number of approaches theories and processes to meet client and shape the relationship

self-determination, positive psyhcology, appreciative inquiry, NVC, motivational interviewing, EI, design thinking, and flow theory

what is the end game of coaching

self-determination- clients ability to reach his or her highest level of motivation, engagement, pwerformance, persistence, and creativity

Coaching relationship number 1 goal

trusting, authentic, and connected bond between coach and client if the first goal of any coaching relationship

It is trial and correction, not trial and error

try and try again, loosen up and experimenet with strategies, learning as we go. incorporate story telling

What are the challenges that come with coach approach

1. asking questions with a beginner's mind- not assuming that they already know the answers 2. not making decisions and judgement calls quickly, but allowing clients the chance to go deeper and get to important topics 3. not thinking about what to say next, but instead listening for a dangling thread hanging off of a client's last words 4. not generating quiet resistance wi 5. reading, respecting, and working with cleints emotions as guideposts 6. not rushing clients through their muck but helping them sit their until desire to change gains energy 7. not being on automatic pilot to ensure that a checklist gets completed, but instead being fully present to clients reality and present needs

Humanity

Interpersonal strengths that involve caring and supporting others such as: 1. love 2. kindness 3. social intelligence 4.

Chronic contemplation

Individuals who constantly weigh the pros and cons of changing a particular behavior (e.g., exercising). (usually happens with those who have experienced failed attempts at weight loss or chronic disease)

how does a coach start the session

1. asking about the client's feelings and energy now in that moment and listen mindfully to the response 2. explore the highlights rather than the problem areas since last session.

Example of time allotment during a 30min session

1. session opening (7%, 2-3minutes) 2. weekly goal review (20%, 5-7minutes) 3. 3 month goal review (monthly, 7% 2-3min) 4. Generative Moment (40%, 10-12minutes) 5. Goal setting (20%, 5-7minutes) 6. Session Close (6%, 2-3minu)

when do generative moments occur within coaching sessions?

1. sessions tend to have a distinct beginning, middle, and end 2. begining: warm-up phase, exploring, appreciating recent events, experience around client goals, and clarifying topic on which client would like to focus 3. end: identifying goals and developing innocative strategies that will carry the client forward until next coaching session 4. Middle: energetic epicenter or workout of the session. one caveat: although there is a specific place and time in the process of a coaching session for generative moment, generativity is not limited to this time and place. generativity is woven through the coaching session good interpersonal connection and understanding of client experiences are crucial to setting in motion the first steps of generative moment . understanding clients progress with weekly goals can help arouse energy. reviewing 3 month goals can reconnect clients with values, motivators, and inspiration. encouraging clients to share stories can shed light on their feeligns, their met and unmet needs, hopes and desires.

Human thriving: 9 primary capacities

basis of the model is that psyche is made up of a set of discrete human needs, drives, capacities, that manifest as sub=personalities, all together creatign an ongoing inner dialogue and ever-changing kaleidoscope of agendas and concerns. these capacities communicate their agendas via voices, emotions, and physical sensations- continously signaling whether needs are being met or not.

Motivational interviewing principle 3: evoking

Uncover a client's reason for change. encourage client explore their autonomous 'why' behind a behaivor change., especially with orientation to the future. what you seek is seeking you. one's sense of purpose and meaning can be an important foundaation for reasons for change. humans are meaning focused, and to search for something that demands our devotion. Paul Wong found that having a sense of meaning, life purpose, and life control were predictors of psychological and physical well-being. Meaning is necessary for healing, resilience, optimism, and well-ebing.

Clients needs to develop a portfolio of what type of habits

Wellness, health, and fitness habit portfiolo that is tailored to personal circumstances and capacities

1 outcome of a good coaching session

Weny tapps into her own intuition, said things about herself that she hasnt said out loud before, she is feelng wiser, and discovering new ways to mvoe forward towads her goals

What types of questions can clients ask themselves before, during, and after eating?

Where am i? What is my body position? What is going on around me? Am I really hungry? What the food look like, smeel, feel and taste like? What am I thinking about ? What am I feeling? What do I really want to eat? How can I enhance my experience of eating?

Humor and Playfulness

a consistently seriously tone may cause clients to dread their coaching sessions and consequenly fail to connect and progress playful approach can make clients more open to experimentation and to trial and correction dont joke about things that would make a client feel vulnerable

Non-violence communication

a method for expressing empathy created by marshall rosenberg.'s framework of nonviolent communication.

when dealing with resistance

become curious about underlying feelings, needs, and desires while suspending our own judgements, interprations, assumptions, evaluations, and agendas.

chapter 8

assessments to take stock of various aspects and constructs of well-being, a few of which we introduced in Chapter 8 to help coaches continually take stock and explore new opportunities to upgrade hteir well-being,

caoching is about fostering growth, not focusing it

client sitting in drivers seat, coach is offering expert information to consider from the passenger seat, rather than grabbing the steering wheel, and deciding what client should do or where client should go next week.

what three psyhcological needs does environment need to nurture in order for self-regulation to occur

autonomy, competence, relatedness

is it good or bad to ask multiple questions in a row and why

bad - client can feel interrogated.

People are more competent when they apply:

their values, strengths, and talents. when clients tap into their strengths in new and creative ways, their mental processing comes up with solutions more quickly

How do coaches assists clients in developing well-conceived plans

they do it through helping them create a compelling vision- one that strongly beckons- 3 month goals, designed to lead to that vision, and weekly behavioral goals that generate steady and incremental progress

Open awareness brain set

to develop both emotional and body intelligence and increase mindfulness one can movce's one conscious attention into a brainset - open awareness

Health Risk assessments and connection to coaching

tracking health behavioral and biometric data through assessments is vital for program outcomes measurement. Health risk assessments such as one provided by vectorwellness,com are now widely validated tools by health plans and employers to measure health and lifestyle status

coaching presence as a symphony of strengths

unique symphony of talents and character strengths vital for a new coaches to discover or reconnect with personal strengths and use them to foster one's presence as a coach VIA signature strenhths questionnaire + strengthsfinders

field of health and wellness is needing a shift from what approach to what approach

emphasis to strengths and opportunities, building on what's working and away from an emphasis on diagnosis and fixing whats not working. harder to build self-confidence when you focus on whats not working

What does self-compassion do toward's one negative emotions

it leads to a softer, kinder motivation that improves brains ability to learn and change fear of failure is not an optimal source of motivation

Clients are allowed to turn away from any challenge or goal...Y or N

yes- they are in drivers seat make smaller goals more comfortable push clients but keep it doable utilize perceptive listening encourage slef-compassion through goal setting - think of them as experiments helps with resilience

two questions when clients get negative

1. how did this make a positive contirbutin to your development 2. how else wuold you desribe the situation

these values are connected to mindfulness

1. self-regulation 2. bravery 3. inegrity 4. perspective 5. citizenship 6. social intelligence

how is shame bred?

1.by harsh, self-critical, judgement and often kept hidden and secret to hide vulnerability

mindfulness requires two components

1. self-regulation in order to pay attention in the moment 2. posture of curiosity, openness, and acceptance

A coach's X trait helps clients handle negative emotions

compassion

Wheel of Life assessment

focused on self care and balance

Assessments utilized in coaching

1. 6 dimensions in wellness: dr. bill hettler - defines wellness as an active process through which people become aware of and make choices towards a more successful existence: contribution, conenction, values, self-care, self-determination, and contribution 2. wheel of life: popular in co-active coaching, clients rate their levels of satisfaction in each area using scale 0-10 with 10 being total satisfcation. center is 0 and outer is 10. 3. Values in Action Signature Strengths: free 240 question assessment that measures and reports 24 character strengths in rank order. 4. Quality of life inventory: provides profile of strengths and problems in 16 areas of life such as love, work, health, and play. 5. DISC: dominance, influence, steadiness, and compliance are examined in this 4th quadrant behavioral model that examines behavior of individuals in their environment or within a specific situation. disc looks at behavioral styles 6. Meyers Briggs; by understanding type preferences clients can understadn their fitness personality. can choose forms, interactions, and environments that are most appropraite for them 7. positivity ratio: score provides a snapshot of how one's emotions of the past day combine to create your positiity ratio (ratio of positive to negative emotions) 8. self-compassion scale: insigght into one's level of self-compassion 9. Mindful Attention Awareness Scale: examines openess and receptive awareness to what is taking place in the moment 10. five facet mindfulness scale: another exploration of mindfulness based on observing, describing, acting with awarness, nonjudging of inner experience, and non-reactivity to inner experience 11. Quickie wellbeing assessmesnt: short-form questionnaire on foundations of wellbeing 12. decisional balance: involves pro-change talk and avoids change-resistance talk, can cause client to resist being told what to do. can use scale of 1-10 13. TTM: how and when new behaviors can be adopted

mechanishm 2: elicit self motivation, two categories of motivation

1. external 2. auotonomous

Precontemplation "I wont or I cant"

"I wont" - they do not believe they have a problem (fail to acknowledge a need for change) "I can't"- would like to change, but dont believe its possible. for different reaosns, both kinds of clients are not even contemplating let along working on making a change in a particular area. Clients in the 'i wont' category need to hear messages that communicate an understanding of their stage of readiness and an appreciation of their full autonomy and control over their choices. important that they are not made to feel judged or inadequate. coaches should validate with sincerity good reasons for their unhealthy behaviors, the needs these behaviors meet, and how they help clients cope with the demands of their life Clients in the "i cant' category are aware that there are issues to be adderssed and there is need to changem but they beleive change is too complicated or too difficult

primary capacity 5: confidence and competence

'self-efficacy'- a strong predictor of successful peformance in work goals and creating new health habits. self-determinantion theory identifies competence as 1 of 3 primary organismic needs: acquiring new knowledge and skills, applying our chief strengths, and continually growing in confidence are all vital lifetime pursuits. incudes: exercising safely, cooking well, keeping a healthy and stable weight, sleeping peacefully, taming overwhelming frenzy "am i getting better, more competent, and confident"

two environmental factors impact self-efficacy

1 verbal persuasion: wearingg the appreciative hat and stimulating clients to discover what they can do . communicate confidence in clients ability to raech goals. when confidence is heartfelt sincere and based on client strengths to helps bolster self-efficacy. do not cheer for behaviors that are unrealstic. 2. things people do around us (vicarious experience): coaches can encourage clients to tell stories of othrs who have successfully handled their current goals and challenges. coaches can also tell stories from their own life experiences and expeirence of others with whome they have worked or known. the more positive change stories coaches and clients share together, the more vicarious experiences come int othe coaching conversation- and more self-efficacy grows. how closely do people idenitfy with the people who are taking the plunge?

chapter 5 rundown

1, field of positive psychology- studying what makes humans thrives 2. fields founder Martin Seligman made a call to action for 51% of population to flourish by 2051, increase from around 20% of population today, through positive emotions, engagement, better relationships, and purpose beyond self. coaches are leading the way and inspiring clients to do the same.

Intermediate behavioral goals

1. 3 month goals (long enough to make meaningful progress, establish new habits, experience benefits, short enough for urgency) 2. links goals to behaviors 3. prioritize goal areas by improtance to the client asking what matters most and whyy. 4. summarize and state goals as part of teh process of verbual persusasion

Coaches focus on building self-efficacy and autonomy and are trained to:

1. Accept and meet clients where they are today 2. Ask clients to take charge 3. guide clients in doing the mindful thinking, feeling, and doing work that builds confidence 4. help clients define a higher purpose for health and wellbeing 5. uncover a client's natural impulse to be well 6. support clients in tapping into their innate fighting spirit 7. address mental and physical health together 8. assist clients to draw their own health and wellness blueprint 9. encourage clients to set and achieve realistic goals (small victories lay the foundation for self-efficicacy) 10. harness the strengths needed to overcome our obstacles 11. reframe obstacles as opportunities to learn and grow 12. enable clients to build a support team 13. inspire and challenge client to go beyond what they would do alone

9 primary capacities : 1. Body Regulation

1. Body regulation: humans have a primary need for a healthy and calm equilibrium for our physiological systems- a need to move from chaos to homeostasis over and over. in polyvagel theory: our bodies seek balance of exertion with rest and recharge. they strive for homeostasis, stability, safety, health, and robust Autonmoic nervous system, balancing sympathetic and parasympathetic activitity listening to body's siggnals tells us when its time to calm the nervous system, which calms the mind and improves brain function, in short term, and delays disease/early death in the long term body regulator gets drownedout by other needs described in the following text. coaches can help clients tune into their body intelligence, learning to listen to basic needs for balance, physical energy, and health

5-D Cycle of Appreciative Inquiry

1. Define: what is the focus? What does the client want to learn and how the client wants to learn it (effectiveness of the AI process depends on the agreement being both clear and appropriate). How much do they want to talk about their problems and their pains. express compassion to move convo forward 2. Discover: what gives life? discovering promising exampels of their desired outcomes, both past and present. AI makes the assumption that in every preosn's life, some things are always working even if they are buried and need to be unearthed 3. Dream: what might be? dream grounded in the client's history, as it expands the client's potential. encourages use of both left and right brain. what is life calling a client to be or become? 2nd is a question of energy: what possibilities generate excitement for a client? what is the positive corer that supports a client? client finds the ansewrs. client retains the choice in creating the dream, design, and destiny 4. Design: how can it be? gives the dreams legs by woorking to align the client's infrastructure with the dream. set goals as to how the dream would manifest itself in terms of habits, procedures, systems. technolgoy, roles, resources, relationships, finances, strucutres, and stakeholders. make this phase detailed and commitments with close horizons. commitments: represents actions that clients promise to take in response to the requests of others offers represents actions that clients volunteer to take requests represent actions that clients seek from others in order to successfully implement the design 5. Destiny: what will it be? clients learn to make the 5-D cycle their preferred approach to problems and opportunities. continuously innovate their way to even higher levels of performance and life satisfaction. cleints can use pictures, images, metaphors, art, movement, music, and or stories - more creative the better!

What is the coach's responsibility

1. Discover, clarify, align with what client wants to achieve 2. Encourage client self-discovery 3. Elicit collaborative and client-generated solutions and strategies 4. Hold client responsible and accountable

When to refer someone to therapy

1. Is exhibiting a decline in his or her ability to experience pleasure and or increase in being sad, hopeless, and helpess 2. intrusive thoughts or is unable to concentrate or focus 3. unable to get sleep or awakens during the night and unsable to get back to sleep 4. has a change in appetite, whether decrease or increase 5. feelng guilty because others have suffered or died 6. has feeling of despair or hopelessness 7. is being hyperalert and or excessively tired 8. has increasde irritability or outbursts of anger 9. has impulsive and risk takng behavior 10. has thoughts of death or suisice 11. keeps processing feeligns repeatedly 12. keeps moving back to self-defeating behavior

ICF indicates that a professional coach

1. Is present and flexible during the coaching process, dancing in the moment 2. access one's intuition and trust's one inner knowing (goes with the gut) 3. It open to not knowing and takes risks 4. sees many ways to work with the client and chooses in the moment which is most effective 5. uses humor to effectively create lightness and energy 6. confidently shifts perspectives and experiments with new possibilities for own action 7. demonstrates confidence in working with strong emotions and can self-manage and not be overpowered by or enmeshed in clients; emotions

MOtivational Interviewing

1. MI methods support the eliciting of autonomous motivation, encouraging a client to find his or her own reasons to change. it involves pro-change talk and avoids triggering of change-resistnance talk, which can cause the clietn to resist being told what to do

Expressing empathy with non-violent communication assumes 4 important distinctions

1. Make observations, not evaluations: liimt descriptions to what can be perceived by the 5 senses in specific times/places "i went to the gym one time last week" 2. express feelings, not thoughts: express emotions 3. identify needs, not strategies: needs represent values, wants, desires, preferences, for a happier/more meaningful experience. not a need: "i need to work out every day"--> strategy. not a need 4. make requests, not demands: either confirm our understanidng or agree on an action. woud you be willing to tell me what you heard me say?, respect both autonomy of person and possibility of moment express feelings rather than thoughts. express needs rather than strategies

Stances to take on as a coach

1. You have what it takes to succeed: 2. My certainty is greater than your doubt 3. Speak truth in love

Primary Capacity 3: Making meaning and purpose

1. a higher sense of purpose is a potent source of life fuel, especially when times are tough. 2. a sense of life purpose significantly improves cognitive function in people with alzhiemer;s disease 3. people with a low level of life purpose had three impaired gene pathways in their immuse system, whereas people with a high level of life purpose had healthy gene expression of these three gene pathways. our genes may reward us for being connected to a cause larger than ourselves by fighting off viruses that could make us ill. "am i contributing to making the world a better place in small or larger ways'

Primary Capacity 7: Creativity

1. a primary capacity to be creative, generative, imaginataive, spontaneous- are in children 2. improves mental and physical health 3. works bet when our brains are unleashed to wander about, unplugged from deadlines and goals 4. when in flight, produces flow states - a key to optimal well being - those moments in which we are enjoyinh an activity so much that we lose track of time. 'am i generative, coming up with new ideas and posssibilities to address life's challenges""

communication that comes from pity and sympathy

1. adivising: i think you should 2. educating: this could turn into a very positive experience 3. consoling: it wasn't your fault 4. one-upping: that's nothing; wait until you hear what happened to me 5. story-telling: that reminds me of the time 6. shutting down: cheer up. dont feel so bad 7. interrogating: when did this begin? 8. commiserating: oh, you poor thing 9. explaining: i would have called but 10. correcting: that's not how it happened

Agree on coaching principles

1. agree to principles between client/coach before or during 1st coaching sessions 2. have this in written form and revisited periodically to ensure both parties are honoring established boundaries and expectations.

What do positive emotions allow clients to do in coaching sessions

1. allows more open-mindedness and creativity 2. helps in determining resilience to setbacks and advertisity each coaching sessons elicits and leverages good dose of positive emotions. What's the best thing that happened to you in the past week? What are you enjoying most in your life right now? whats your favorite thing to do? what makes you thrive or your eyes light up?

Important to approach your client as:

1. approach each client as a unique individual, supporting his or her journey to find the formula which best fits her genetics, history, capacity and way of life

Cautions in the use of assessments

1. assessments can shine light on what is wrong with clients. Need to utilize appreciative approach 2. can be tempting to look at what needs to be fixed and donning the 'expert hat' to do so right away. noticing biometric numbers that need to go up/down could shift a health coach into 'fix it' mode, listing all the dangers and shoulds for a client *masterful coach uses an assessment as a conduit for deeper conversations rather than as a mandate for prescribing change 3. assessments are completed by people who get distracted, do them at the last minute, and/or mark responses to please or impress their coaches. assessments aren't always accurate and don't tell the whole story. 4.

when setting goals, a variety of baseline measurements and tracking techniques can be used to

1. assist clients in tracking progress over time on selected outcomes 2. help clients stay motivated toward achieving their goals 3. provide important group outcomes for a coach practice use combo of tracking approaches detrmine overtime which tracking technques are working when goals are developed to enhance sucesss, they are more likely to take action to increase chances of success

Difference between evaluation and assessments

1. asssesments can provide an opportunity to show acceptance and express empathy. review of and conversation surrounding an assessment can establish the foundation of trust between coach and client that lays groundwork for growth-promoting relationships

chpater 6 rundown

1. autnomous heartfelt motivation and life force 2. pouring motivational energy intog getting better, improving competence, and confidence is arecipe for thriving while changing and growing every day

how to utilize the 3 month point in the coaching program

1. celebrate achievement of milestones 2. consider developing a new 3 month plan 3. modify coaching session frequency 4. renew clients commitment to coaching 5. complete a coaching program survey coach can take time to reflect on what went well and what areas of coaching skills, processes, and impacts present opportunities for profressional growth

for brainstorming sessions to be most effective

1. clarify the topic 2. clarify the output 3. defer judgemnt 4. encourage bold wild ideas 5. build on what others say 6. be visual and specific 7. go for quantity 8. do it fast after mutliple possibitlies, cleints determine which are the most inspirational and feasible. tone should be positive towards client, positive regard for creativity and capabilities, positive leads to enhanced problem solving

elements of goal setting and weekly experiment review

1. clients select goal to be discussed 2. dont assume this will be the most important goal for the client. it is an opening for collaboration, opportunity to get into the dynamic of coaching. most clients will set 2-5 behavioral goals to work on between coaching sessions 3. each goal should be reviewed to discover client accomplishements, challenges, and lessons 4. building on principles of positive psych and AI, it is most effective to begin with a positve 'best experience' question for each goal when reviewing goals 1. ask about what went well and lessons learned 2. focus on accomplishments 3.reframe goal accomplishment in positive terms and by asking positive questions, coaches help clients find the confidence and energy to mvoe forward. positve emotions create an upward spiral, leading to craetivity and openness needed for tackling the challlenges of goals that weren't achieved so easily or goals yet to be dreamed

discuss components of the assessment

1. coach will inform client that they have reviewed their assessment ahead of time, getting a sense of where they are right now and onw what they want to work. 2. assessment never tell the whole story, and would be good to see what surfaced for them during the assessment and where they want to go with what emerged 3. ask quesions to clarify missing information, seek out successes, idenitfy clients readiness to change, and note concerns related to physical or mental health risks 5. reframe experiences as learning opportunities. clients grow through trial and correction not trial and error. creating safe space for clients to open up. curiosity is not interrogation, it is open/inviting/judgement-free/lesireuely/and even playful

Stages of coaching

1. coaches and clients discuss a coaching contract so that clients understand the coaching process and expectations for the role of coach and client 2. Before/during first coaching session, clients provide background information so that coaches are well-informed on priorities, key concerns, and any medical conditions. increasing self-awarenes is important goal of caoching, and assessments are an efficnet tool to support self-discovery 3. During first coaching seessions, clients work toward the creation of a vision, three month plan, and goals to move toward that vivsion. clients confirm they want to make change in at least 1 area. completed at least 1x per year 4. vision and 3 months goals are reviewed and agreed in detail. clients also commit to 3-5 goals or small steps or experiments each week to enable progress towards goal and vision 5. in each session, coaches and clients review progress, elevate energy, brainstorm strategies, meet challenges, develop solutions, generate possibilities, and agree on goals for following week 6. most sessions, key topic is explored and resolved in a genreative moment. allows client to navigate emerging challenges 7. ideal length: 30-45min, or longer sessions occuring less frequently 1-2x a month can be possible with even 10minues

Facilitating generative moments 8 step process

1. collaborates with client to identify topic on which to work, where he or she has aroused emotional energy or interest 2. asks permission to explore and work on the topic for now 3. encourages clients to describe what he or she really wnats to now in relation to the topic 4. explores strengths and values the client can leverage to mvoe forward 5. explores environments the client can levereage to move forward 6. explores decisional balance and develops discrepancy (when client demonstrates ambivelance) 7. engages the client in creative brainstorming of pathways forward 8. express and facilitates confidence in the client's ability to move forward

in addition to challening, SMART goals should

1. consider what is needed to uspport success (adders environmental factors, include support team) 2. have client measure confidence (what is your confidence level on scale of 0-10 for achieveing this goal?) Explore why they chose tht number and what would allow it to increase 3. measure goal importance: essential to determine how important a goal is to them "how would you rate the importance of this goal on a scale of 0-10 4.

chapter 2 rundown

1. exploerd key coaching skills that underpin evocative collaboration of coaching, which supports the thriving of both coach and client in the moment. coaches and clients are energized by a generative coaching session. these are the peak moments in a coach's life.

simultaneneity principle

1. conversations and interactions become positive the instant we ask a positive question, tell a positive story, or a share positive reflection 2. positive questions and reflecitons are themselves the change we seek 3. they are not just a preude to change, they are the change inhabiting the spirit of wonder unconditional positive question is one of the greatest tools we have to this end

Wisdom and Knowledge

1. creativity (originality, ingenuity): thinking of productive ways to do things, 2. curiosity (interest, novelty-seeking, openess to experience): taking an interest an in all of ongoing experience for its own sake; finding subjecs and topics fascinating; exploring and discovering 3. open-mindedness (critical thinking): thinking things through and examining them from all sides; not jumping to conclusions, being able to change one's mind in light of evidence, weighinh all evidence fairly 4. love of learning: mastering new skills, topics, and bodies of knowledge, whether on one's own or formally; obviously related to strength of curiosity but goes to add systemically to what one knows 5. perspective (wisdom): being able to provide wise counsel to others, having ways of looking at the world that make sense to oneself and to other people

Primary Capacity 6: curiosity and new experience seeking

1. curiosity is a primary driver of human well--being, writing "when we experience curiosity, we are willing to leave the familiar and routine and take risks' 2. embrace uncertainity and see our lives as an enjoyable quest to discover, learn, and grow 3. being every curious and never raking anything for grante, including one's assumptions and beliefs life is just one big set of experiments with unpredictable outcomes "am i open and curious and engaged in life's adventures"?

someone who is empathetic is

1. curious without being demanding 2. interested without being intrusive 3. compassioante without being condescending 4. persistent without being impatient they are not going to try to explain, correct, solve good for the coach and client as it leads to connection, self-regulation, and ultimately greater order and health.

What to refer for mental health

1. depression: clients not eating or sleeping, binge eating, appetite loss, 2. eating disorders: lost great amount of weight without surgery or medication, exercise beyond physical capcaity, continue to gain or lose 20-30 pounds without stabilizing, 3. substance abuse: acting out, violent outbursts, 4. anxiety disorders: panic attacks, clausterphobic behavior, shortness of breath

Tips for mindful listening

1. do not think about what you will say next until your client has spoken the last word of his or her thoughts 2. pause after your client has spoken 3. weave the client's last words into the next step 4.listen for emotions as well as facts 5. do not interrupt (except in the rare moment when your client wanders off track( 6. mirror what the client has said to confirm your understanding

Coach skills include

1. doing skills: listening, curious open inquiry, perceptive reflections 2. mindfulness, empathy, authenticity, affirmation, courage, zest, calm, playfulness, and warmth

two types of external motivation

1. doing something from an external cue without thinking much about it 2. internalize the external idea without a deeper alignment with personal values and desires - "i should", "i ought" not effective for the long - term

Key to masterful coaching in relation to challenges

1. elevate a client's confidence in his or her abiltity to move forward successfully. coaching generates hope in a clients ability to change as well as awarness of realistic strategies that work

How do generative moments emerge

1. emerge as things that clients want less of (aversive indicators) 2. things that clients want more of (attractive indicators), or some combo of the two former are accompanied by increased resistance, and latter by increased readiness to pursue transformational change

goal setting (design of experiments)

1. emerges on tail of generative moment 2. make sure goals are measureable, owned by client, and reinforced by as many support structures as possible 3. written summary of goals is ideally exchanged between coaches and clients after every coaching session. this serves to facilitate the accountability process, and to keep forward momentum from week to week.

clear plans include behavioral goals which

1. encourage client to take on a challenge that stretches them while meeting their potential skills and abilities 2. enable clients to think about and identify the specific actions and behaviors they want to do next in working towards their vision, answering teh question now what 3. encourasge clients to measure progress against their initial baseline behaviors. adjusting and redesigning along the way trial and correction 4.. grounded in clients motivation, rooted in her or her values, strengths, and desires 5. support self-efficacy and self-determination, providing opportunities to build competence and create connection 6. enable coaches to measure success. having evidence-based data is ciritcal for estbalishing self-effiacy as well as credibility, not only in one's coaching practice but also in the consumer and healthcare communities

Coach approach is characterized by

1. engage in coaching inquiries, asking powerful and insightful questions 2. what? how? 3. use reflections to mirror what they are hearing 4. they listen with empathy and curiosity

Motivational Interviewing strategies for change

1. engaging: developing growth promoting and relationship building strategies that support clients auonomy (facilitated by a calm, safe, judgement-free relational space in which people feel secure in honestly sharing their thoughts, feelings, needs, and desires without fear of judgement, ridificule, or pressure. validate and appreciate the discomfort. it helps to recognize risky behaviors. resistance says more about the coach than client. roll with resistance. clients do not resist change- they resist being changed. 2. focusing: helping clients develop more clarity 3. evoking: generating a connection to theclients motivators and drives 4. planning: designing action plans that support the build of self-efficacy

what is contingent self-esteem?

1. experienced by people who are preoccupied with questions of worth and esteem and who see their worth as dependent on reaching certain standards, appearing certain ways, and accompliishing certain goals. can be detrimental if clients are motivated by external drivers such as desire to please or appear worthy

Utilize this pattern once client has identified their stage of change

1. explore clients strengths, core values, primary motivators or reasons for change 2. Co-identify client's stage of change and one or more appropraite Cog or behavioral goals 3. Co-design strategies that will promote quick wins and self-efficiacy with cog or behavioral goals 4. discuss challenges, as appropriate, that may interfere with behavior change and stimulate generative thought about possible solutions 5. elicit the client's commitments as to the steps he or she will take and the efforts he or she will make in the week ahead 6. reconfirm the clients readiness to change and willingness to move forward

Benefits of high self-esteem

1. facilitates greater resilience through persistence in the face of challenge 2. leads to greater initiative 3. promotes leadership as those with higher esteem are more willing to speak up in group situations 4, has a relationship to feelings of happiness *may benefit more from therapy than coaching and appropraite referral should be considered because those with low self-esteem can get sick or suffer other physical problems in connection wih stressful daily events

three tasks in early stage change

1. finding a motivator 2. knowing their barriers 3. coming up with some possible solutions

What are the benefits of a focused brain

1. first step in neuroplasticity 2. enhancse nueronal activitity by harnessing various regions of the brain- including prefrontal cortex and subcortical limbic and brain stem areas 3. attention ehances response of selected neurons under focus and reduces neural activity in other brain regions 4. attentive brain can focus without distractions, be productive, and make fewer errors

what supports relational flow?

1. flow studies: exists when one is engaged in a challenging situation that requires fully engaging and stretching one's skills at a high level response. one becomes immersed in an activity with greater attention, less effort, and an altered sense of time. 2. reflefctive practioner: rely on intuitive thoughts nad perceptions. draw on previous experience. lots of it. intuition of a master is powerful. 3.readiness to change: ability to engage in flow depednds on stage of change. coach must be cognizant of client's readiness to change and adjust the approach accordingly. draw clients out by honoring needs of the moment 4. emotional intelligence: emotional intelligence is ability to recognize our own feelings and those of others, for motivating ourselves, and for managing emotions well in ourselvesand in our relationships. coaching conversation, competencies that contribute to emotional intelligenec are necessary for intuition and use it for positive outcomes. 5. relational competence: dance is a collaboration betwen 2 connected people. growth through connection leads to healthy functioning clients feel more vital, empowred, clear, worthy, driven

how to make designing action plans at end of generative moment compelling

1. forward movement is appealing when clients believe they have the ability to turn new ideas into action 2. coaches not only support self-efficacy throughout the entire coaching session, especially important as generative moment comes to a close 3. acknowledge what clients brought to the generative moment, good work they have done in brainstorming, and their cpacity to see their dreams through to fruition

startup coaching session

1. gain a sense of clients history, strengths, goals, build a vision and a plan 2. explain objectives for first coaching session include discussing assessment results (if part of startup phase) 3. learn more about the client's priorities, strengths, goals, motivators, challenges, and resources 4. support client in developing a pln (include vision, 3 month behavioral goals, and several first week goals) 5. divide over course of several sessions or lnoger initial session 6. initial siessions can ran from 60 to 90 minutes, subsequence sessions can range from 20 to 60minutes esxpress empathy for client emotions and needs as well as expess confidence tht they have what it takes to succeeed

Client who is experiencing high autonomous motivation is likely to have

1. greater persistence 2, more flexibility and creativity 3. better heuristic performance 4. more interest and enjoyment 5. better mental health and well-being 6. better physical health 7. higher quality of close personal relationships

Best health, wellness, life visions are

1. grounded (build on current success) 2. bold (stretch the status quo) 3. Desired (what people truly want) 4. Palpable (as if they were already true) 5. Participatory (involving many stakeholders) it identifies what people want rather than what they dont want.

Health coaching applies 4 coaching mechanisms which are

1. growth-promoting relationshis 2. elicit self-motivation 3. build confidence 4. process of change

Establishing trust and rapport at onset of coaching sessions

1. hold clients in positive regard 2. express empathy 3. slow down 4. listen with full attention 5. allow clients to fomulate and find their own answers 6. honestly share observations 7. under-promise and over-deliver 8. be humble in sharing info and advice 9. honor confidentialty

Coaching mechanism 1: growth promoting relationships

1. humanistic psychology: humans are not broken and needing to be fixed but instead have potential to be creative, resourceful, and are able to gain control and optimize health/wellbeing/performance in life and work focus on clients learning process coaches help clients broaden and build on their strengths foster client drive neuroplasticity

sources of ambivalence

1. i dont really want to do this 2. i dont have tie 3. neve done this 4. cant do this 5. too hrd 6. i wont be able to

POsitive emotions help do

1. improve attention 2. open-mindedness 3. creativity 4. ability to reach a strategic perspective ratio of 3 positive emotions to 1 negative emotions

What can self-care include

1. improving physical surroundings 2. develop a practice that exercises mind and soul 3. balance family, social and work demandds 4. time to unwind in nature 5. soak in a hot bubble bath 6. watch a beautiful sunrise 7. listen to fav music

Outcomes delivered by coaches include

1. increased self-awareness and knowledge 2. increased personal responsibilty 3. acquisition of new knowledge and skils 4. attainment of personal and professional goals 5. sustainable behavior change 6. increased life satisfaction 7. increased self-efficacy 8. developed sense of purpose and meaning 9. becoming one's best self

Frederickson's 10 positive emotions

1. inspiration 2. hope 3. pride 4. interest 5. love 6. awe 7. amusement 8. joy 9. gratitude 10. serenity

future desired identity oriented Autonmous motivation

1. leads to sustainable motivation 2. has a future orientation 3. connecting a behavior to something in thefuture that we value or the identity we want to project is the type of motivation that has been shown to lead to sustainable weight loss we have internalized our reason to do something because it is good for our future or fits with the identity to which we aspire

two types of emotional reactions according to Goleman

1. low road and high road 1. low road happen automatically- when we hear a sudden noise at night for example 2. high road reactions occur when we reappraise the situation, healing the further release of stress hormones, adrenaline and cortisol when we can mindfully distinguish between an event and our interpretations of it, we are setting the stage for optimistic reappraisal repparaisal process is a metter of becoming aware of often unconscious intepretations, bringing relevant filters to consciousness, and introducing positive changes in our perspectives a task of a coach is to support clients in making reappraissal a conscious, ongoing process

Considerations to know if coaching relationship functioning effectively

1. make sure clients are working at least as hard as you are 2. make sure clients are talking more than you are 3. make sure clients first try to find the answers for themselves 4. ask permission to give expert advice, if you think it might be beneficial, so that client is in still in control 5. brainstorm 2-3 choices with a client so that client taps into his or her own creatviity and is the decision maker 6. speak less, and speak simply- deliver 1 question or reflection at a time 7. at every turn in coaching convo, stop and consider how to use the coach approach with client before offering expert approach 8. balance questions with reflections so that clients dont feel like they are being interrogtaed 9. use silence to elicit deeper thinking 10. help clients define the path to gain new knowledeg and skills wit input from other experts when needed

Accountability in Coaching

1. means monitoring and giving an account of what was done, what happened, what worked, what didn't work, and what one wnts to do different in the future 2. when it comes to health and well-ebing, people are generally accountable only to themselves, and that often isn't enough, especially in early stages of change. 3. cehcking on a clients experience with goals is not the same as pestering or nagging. a welcome conversation that includes reviewing client's best expriences with his or her goal design and the learning that arises from it. when appropraite, the coach can assit clients with reframing 'failure talk' as 'learning opportunities' 4. in a complete absense of judgement, exploring progress as an acocuntability activity is an empowering conversation that provides structure, measurement, and support without being an unpleasant experirence for a client 5. the key is to keep it light without failing to raise important topics. coaches must not get attached to an outcome. 6. ask the client how they feel about their progress as well as the factual aspects of progress.

The 7 brain activation states or brainsets that enable creative procss

1. mindful absorbing of new information 2. intense reasoning or thinking about a problem to solve 3. envisioning or imagining a possible outcome 4. brainstorming to generate new possibilities 5. flow state that produces a creative outcome 6. evaulation phase to enable sifting through options and implementing an action plan

Neff's formula for self compassion

1. mindful acceptance of negative emotions 2. heartfelt connection to others who share similar negative emotions 3. self-kindness

3 coaching skills are consistently found across platforms - these form the basis for developing the coaching relationship

1. mindful listening is perhaps most important of all coaching skills (critical component in building trust and rapport wit the client) 2. most important element in improving the quality of the convo between the coach and client 3. listening that brings full, nonjudgemental awareness of what someone is saying in the present moment is the hallmark of great coaching 4.

following forms of communication increase resistance and interfere with empathy

1. moralistic judgements 2. diagnostic labels 3. enemy images 4. guilt trips 5. making demands 6. denying choice or responsibilitiy 7. rewards and punishments 8. making comparisons

Courage and authenticity

1. naming what is present to wake up clients awareness, create connection, and generate movement 2. coaches have a fearless conversational prowess that shakes things loose and stirs things up without offending, violating, blaming, shaming, or demeaning people 3. "being genuine: stop being nice" 4. sharing what is beng noticed, felt, needed, and wanted

High self-esteem can lead to negative consequences such as :

1. narcissism, coupled with aggression 2. increased focus on social comparison 3. inflated view of how others view person with high self-esteem 4. willingness to be more critical of others 5. greater willingnes to experiment wit potentiall risky healthy behaviors

benefits to experiencing high autonomous motivation are:

1. new and positive behaviors persist longer 2. more flexible and creative 3. performance improves 4. people experience more enjoyment in making changes 5. people have better physical health and higher quality relationships clients perform best when they are free to make an autonomous choice

Three Month goal check-in

1. not necessary for a client to revisit his or her vision and 3 month goals every week 2. do it monthly 3. reminder to why weekly experiements are being odne and connected to larger vision 4. allows client sto be flexible and adaptable, perhaphs modifying his or her 3 month goals, and/or resetting the start/end date if goals are too challenging. 5. what has client learned along the journey thus far

NVC Communication model

1. observe: when i see/hear/notice 2. feel: i feel 3. need: because i need 4. express/request: i appreciate it when, or would you be able to?

Primary Capacity 4: relationships

1. serving/taking care/being compassionate/putting needs of others ahead of our own can be important to human thriving. 'make love all day long.', in other words to infuse each moment in another's company with your full attention, your head and heart in it together. sharing positive emotions with others creates micro-moments of connection, which calm the nervous system and improve brain function. "Am I helping others meet their needs, channel their drives, honor their values, and use their capacities also for concerns beyond self-interest?"

Positives of assessments in coaching relationships

1. offer new directions in coaching sessions 2. stimulate reflections and self awareness 3. can inform coaches and help clients gain self awareness, insights, and sense of priorities for a coaching program 4. efficient and doesnt take up a lot of coaching time 6. builds trust and rapport: when building trust with a new client, an online and paper assessment provides him or her with a safe space in which to first tell his or her story 7. Honoring personality preferences: clients with a preference for introversion will tend to be comfortable writing personal info 8. Written word: power in providing clients with an opportunity to see a qualitiative and quantitative summary of their state of well-being, seeing information collectively can be both affirming and powerful motivator for action 9. developing discrepancy: assessment can help a client more clearly see the difference between where they are and are not in terms of behaviors and outcomes

what elements are included in a design-thinking collaboraiton

1. open-ended inquiry 2. mindful listening 3. empathy coaches honor: empathy: seeing through the eyes of the client by encouraging client to tell his or her own story and listening for perspectives that client has to share optimism: no matter how challenging the constraints of a situation, there is always a solution, and client is capable of success. hold a positive image of the future on behalf of the client collaboration: acknowledges value of collaborative nature of inspiration and design. experimentalism: both coach and client must let go of the ideea that first idea is the best idea. open up opportunity for prototype testing, evaluation, redesign

Designing the coaching agreement first session

1. opportuntiy to ask a few get to know questions, questions related to clients occupation, family, hobbies, physical activities, or daily routine and to find areas of commonality between coach and client 2. coach shares' heartfelt passion about the work and describe relevant education and experience 3. before begining the coaching session, ask ' what more do you want to know about me before we begin?' 4. ofcourse, underlying reasons for these 'warm up' conversations is to establish a sense of connection between coaching and client 5. coaching relationship is a collaborative partnership with deep respsect for talents, strengths, and skils 5. remind client between difference of education and coaching (on occasion, they can provide expert advice) 6. coaches will listen ask questions. relfect what they are hearing in ways that promote client learning, growth, movement

Qualities that do not demonstrate coach approach

1. ordering, directin, commanding 2. warning, cautioning, threatening 3. giving advice, making suggestion, providing solutions 4. persuading with logic, arguing, lecturing 5. telling people what they should do, moralizing 6. disagreeing, judging, criticizing, blaming 7. agreeing, approving, praising 8. shaming, ridiculing, labeling 9. interpreting, analyzing 10. reassuring, sympathizing, consoling 11. questioning or probing 12. withdrawing, distracting, humoring, or changing subject

To identify the topic on which the client would like to focus, what do you need to do:

1. pay attention to the emotions, needs, desires, and values that client has expressed throughout the session. listen for: 1. client feelings, clients attractions, what client wants less of , clients celebrations, needs, clients resistance, moves client to action, clients energizers, readiness for change, what client highlihts from pror sessiosn

Generative Moments

1. peak of a coaching sessioin 2. filled with high energy that comes from being ready to do something new or peaceful calm that comes with a new way of thinking 3. aroused along the path of change and growth 4. coaches and clients explore nature of the agreed topic, clarify desired outcomes, brainstorm straetgies, identify next steps 5. coaches and clients co-generate new perspectives and co-construct engaging designs for moving forward. 6. they are generative because they inspire clients to generate new ideas, perspectives or insights. mini transformtions that energize both coach and client to go to next stage of progress 7. the more clients can discover new perspectives, capacities, and actions that will meet their needs, the more progress they will make in moving towards their visions.

Idea generation tips and techniques

1. possibilites are generated but not critiqued 2. good rule: the more the better 3. coaches and clients can take turns 4. clients given the space to think more deeply about or jump off from a possibility in a whole new direction suggested by the coach. brainstorn 5. brainstorming too early can overwhelm clients and provoke resistance. failing to brainstorm at all can squander the potential of the moemnt, either becauses no possibilities are generated or because one possibility takes over before others are considered

Operationalized health coaching includes

1. process that is fully or partially patient centered 2. includes patient=determined goals 3. incorporates self-discovery, and active learning processes 4. encourages accountabiltiy 5. provides some type of edcation along with coaching processe 6. coaching occurs as an ongoing rleaitonshio with a coach who is trained in a specific behaviora change, communication, and motivational skill

Assessments are invaluable to coaches in the field because

1. provide an overall pricture of the client's present state of being including physical health, lifestyle habits, strengths, life satisfaction, and readiness to make changes 2. snapshot to better understand and appreciate client's life context, coaching questions, and approach for client who has sig. health issues such as obesity, hypertension, back injury, cancer 3. awareness of situations such as major loss or recent diagnosis 4. early indication of the clients strengths and healthy habits, as well 5. identififcaiton of red flags related to physical health issues (medical care gaps, injury, contradictions to exercise) or mental health issues (depression or other mental health concerns) for which a referral may be important 6. tool to uncover the motivational drivers for the clients, indicating what is most important to them and the priorities they have for their lives. assessments can be excellent for ensuring that client feels in control of the process and competent to make [rogress

Well-coaches Certificatin Handbook outlines clear standards

1. provide expert advice only in areas where you have nationally recognized credentials 2. inform clients of your scope of credentials and expertise 3. any other ceritifcatins or licesnse with gov/local/state/national agencies will take precendence 4. dedicated to providing competent and legally permissible services within scope of practice of respective certification. services shall be provided with integrity 5. truthful about their qualifications and limitations of their expertise

Review of assessment results

1. read with an open mind: review client's completed assessment. goal is not to evaluate but to consider responses with curiosity. an assesment provides only a partial story. (utilize open-minded curioisty, develop strength-based asssesment 2. seek out success: all clients can tap into capacities and leverage strengths for positive change will enable the coach to better support clients in the building of self-efficacy 3. notice the client's arousal: look for areas in which the client is feeling an emotional charge, either positive or negative. look for clients' autonomous motivation- areas in which client is expressing an interest in growth and change 4. consider the stages of change: prioritize cognitive and emotional goals in early stages of change and planning and action goals in later stages of change 5. question gaps: coach wants to take note in disprecnacies between assessment and what client is saying. coach will want to take note and be prepared to inquire about the discrepancy in information during coaching session 6. note concerns : include an examination of any mental health or medical concerns indicated by the client. be aware of any red flags such as health risks, injuries, or other healt concerns that might require physicican's release before engaging in regular exercise.

What do negative emotions do to the brain?

1. reduce the brain's ability to learn, to take in new knowledge and skills, and impairs function of the prefrontal cortex, impairing access to working memory which is the raw material for creativity this hampers curiosity, cognitive agility, creative and strategic thinking

Examples of goals drawn from TTM, AI, and MI

1. remembering best experiences one has had with health and wellness 2. identifying core values that governs ones life 3. noticing energy in different environments 4. thinking about a wellness vision 5. learning about things that improve health and wellness 6. weighing the pros/cons of change versus staying the same 7. thinkin about importance of making a chance 8. imagine perfect health

FOllowing coaching skills needs to be fully engaged in generative moments to move clients through

1. require a judgement free environment, characterized by trust and willingness to be vulnerable to another, safety and a strong sense of suppor are precpondiitons for success in all coaching sessions. enables clients to be open and authentic 2. expessing empathy: respectful understanding of another's experience, uses both emotional and cognitive awareness to connect with and give voice to what clients are feeling, needing, and desiring. empathy differs from pity and sympathy in that is a coach's reflection of clients percceived experience rather than sharing in it. clients are aware of empathy and presence not just consciousl but unconsciously . when a coach - expresses discontent , it can send client into physical frenzy increasing heart rates and spreading negative energy all around 3. Mindful Listening: nonjudgemental awareness of what is happening in present moment. a way to break-free from being on autopilot. coaches can help clients gain awareness of needs and choices. 4. evocative inquiry: comes from framework of not assuming, not knowing, and having a beginner's mind. utilize open-minded curiosity. when coaches linger in discovery phase of AI, with engaging questions that connect clients to their best selves, clients are better able to put their strengths to work. 5. open-ended inquiry: inquiry that evokes stories and images has far more power to generate an upward spiral than does inquiry that leads to short or analytical answers. open-ended inquiries that start with 'what' or 'how' are keys to evoking such respponses. 'why can feel judgemental'. full engagement happens when encouraging clients to fully verbalize stories and images of their own best selves\ 6. perceptive reflections: asking client too many questions in a row can feel like interrogation to the client and can compromise a generative moment. 5 forms of reflections: simple, amplified, double-sided, shifted-focus, empathy reflections. they communicate full engagement of coach 7. honoring silence: intervening too quickly prevents clients from maximizing discoveries. silence affirms the coach's desire to hear what the client has to say, and even better implies 'i trust in your thoughts and ideas'

empathy in the context of coaching

1. respectful understanding of another's persons experience, including his or her feelings/needs/desires vs sympathy: someone who identifies with anothers' experience empathetic person: seeks to understand and appreciate that experience. empathy acknowledges the client's right to feel and experience the situation however he or she chooses without needing pity, sadnes, or dissapointment from the caoch

When generative moments happen in precontemplation and contemplation stages around a particular they are happening in response to?

1. response to external events 2. pain and bad news get peoples attention 3. hope and good news have a way of getting people's attentions

By helping clients engage with their strengths and values, cleints are able to create new:

1. self-concepts (who is my best self) 2. to create new supports and environments (what supports my best self) 3. to take new actions (what manifests my best self)

Chapter 1 rundown

1. self-determination theory - a model for human thriving. coach thrives if his or her needs for autonomy, relatedness, and competence are met

What bodies of knowledge are applied in coaching psychology?

1. self-determination, positive psychology, appreciative inquiry, nonviolent communication, motivational interviewing, emotional intelligence, design thinking, flow theory, social cognitive theory, adult and constructuve development, cbt

Self compassion includes 3 components

1. self-kindness 2. sense of common humanity 3. mindfulness

twin engines of change

1. self-motivation- i want to do it 2. self-efficacy- i beleive i can do it

Explore environment the client can leverage to move forward

1. self-regulation is one of the least valued and used strengths. 2. self-regulation is vital in the change process 3. manifests in diligently planning, preparing, and executing behavioral experiments, unpacking, unlearning; followed by adjusting the what/how/when of practicing new behaviors, over and over again. given clients make choices all day long with strong influences from their environment, how then can clients adjust their environments to bolster their success, including boosting self-regulation coaches can help clients appreciate how their environment affect their self-regulation and encourage clients to consider 'what might hpapen, when it might happen, and how it might affect' their progress. coaching the environment is a proactive strategy that supports goal achievement

goals affect performance through 4 mechanisms

1. serve a directive funciton. they direct attention and effort toward goal-relevant activities and away from irrelevant activities. 2. have energuzing funciton. high level goals greater effort 3. affect persistence. hard goals prolong effort 4. affect action indirectly by leading to arousal, discovery and use of task-relevant knowledge and strategies happeiness requires having clear goals that give us purpsoe and direction when client has success with 1 goal, it raises self-efficacy and increases potential for success in other areas

basic protocols for succesful brainstorming

1. setting a time limit 2. withholding judgement or evalution of ideas 3. encouraging wild, fun, and exagerrated ideas 4. letting no idea go unsaid 5. setting a minimum number of ideas or questions to generate 6. building on the possibilities put forth by the other 7. combinging and expanding ideas 8. asking permission to contribute ideas

Four powerful perceptive reflections used for developing discrepancy

1. simple reflections: relfetions seen in a flat mirror. parahphases and restates what clients are saying using their own words without exagerration. 2. Amplified reflections: Reflections are like images seen in a convex or concave mirror. maximize or minimize what clients say to evoke disagreement from them in the direction of change talk. deliver in neutral terms. 3. Double sided reflections: images seen in trifold mirrors, reveal multiple perspectives at the same time. comparing a resistant statement to a prior readiness statement, 4. Shifted focus reflections: images we see in a periscope. redirect our attention away from a resistance-provoking subject in order to focus on another area. when a coach employs amplified and empathy reflections, it is a guess as to what wil stimulate change talk and what feelings and needs may live behind a clinet's words/body language/tone. matters is the integrity

Generate new learning with generative moment

1. sometimes success and excitement that carries them forward into a generative moment 2. challenge, ambivalence, anxiety, or uncertainty either way, caoches will want to spend extra time with clients around these areas

what does it mean to be motivated?

1. start a new habit or learn a new skill 2. take steps towards a goal 3. focus on making a habit or learning a skill toward a goal 4. Sustain a habit or a skill 5. Appreciate and savor goal achievement

When encouraging client to describe what he or she really wants now in relation to the topic utilize what approach

1. start with AI to build and harvest positive energy, emotion as can be ilicited. reconnect to clients strengths 3. utilize MI to better understand root of ambivlance, to resolve it. coaches uses a mix of both models.

Designing weekly experiements

1. start with imtermediate goals of highest prioritity 2. coaches ask client what they want to do with the client immediately for that following week 3. weekly goals- be specific about how/when

Positive health behaviors

1. stress management interventions 2. mindfulness practices 3. positive emotions and shared positive emotions in caring relationships 4. meaning and higher purpose in improving well-being

Three 3 dimensions of social environment can facilitate autonomy, competence, and relatedness

1. structure in coaching relationship (clear expectation, achievable goals, encouraging capability) 2. autonomy support 3. involvement these help self-effiacy- especially goal attainment

Difference between sympathizing and empathizing

1. sympathy: identifying with someone's experiences primarily on an emotional level. 'i feel your pain' or 'i share your joy' sympathy often interferes with listening because it turns our attention more towards our own feelings, needs, and desires than those of the other result can be overlooking cliens needs and desires. does not have transformational power of empathy pity: grieiving someone'sexperience because of circumstantial hardships. showing mercy/giving assistance. "i feel sorry for you" that attitude undermines self-esteem and has no place in coaching. coaching believs clients can grow from any situation

Coaching vs Therapy

1. synergeistic but diferrent 2. coaches help clients who are not experiencing serious mental distress build a better future, whereas therapists generally work with clients in distress and help them heal small and large emotional traumas and or manage mental healt conditions and dysnfunctional patters 3. therapists are licensed to treat diagnosable disorders based on DSM which include scurrently recognized disorders in mental health 4. coaches are not clinical diagnositicians and coaches do not focused directly on improving clinically diagnoised conditions

Tips for activating midnfulness in coaching sessons

1. take 3 deep breaths 2. close eyes for 5 seconds 3. become aware of your breathing 4. say to yourself (I am greatful for this opportunity to connect and make a difference) 5. I have an opportunity to make a pivotal contribution 6. i am open and curious to what will unfold

Sample of questions that generate positive shifts in thoughts and behaviors:

1. tell me about a time when you experienced a similar challenge and navigated your way through it. 2. what did success feel like? 3, what are the values reflected in and how you have handled this situatio? 4. how does this connect with your vision. 5 what are the structures that would enable you to be sucesful with this goal? 6 name your main wish 7. what are the needs that would be met if this vision wre realized for you? 8. what are your hopes for how you would like to hndle this issue in the future r

Dialogue with client after theyve completed assessment

1. thank client for completing assessment 2.get a sense of their experience with it 3. ask client to share feelings, issues, questions that may have in wake of assessment 4. pat attention to emotional charge and underlying nedes important they feel heard

Coaches assist in clients in discovering

1. their strengths 2. clarifying their values 3. increasing awanress 4. setting priorities 5. meeting challenges 6. brainstorming possibilities 7. desining positive actions

New view of positive psychology

1. there is danger in the happiness movement because life of thriving includes positive and negative emotions (balance of emotions is important) 2. negative emotions: informing us of dangers or unmet needs of ourselves or others

best generative moments move in what way?

1. they are organic, they move seamlessly, they feel like a dance (sometimes quick, more like a salsa dance)

What do coaches avoid doing during first session

1. they avoid analyzing obstacles, barriers, setbacks, and challenges as though they were deficits to be fixed or problems to be solved 2. not helpful to ruminate or try and solve the 'why' 3. can generate a downward spiral of increasing discouragement and resistance 4. better to assist clients in generatig new possibilites for meeting, and overcoming challenges by staying positive, appreciating strengths, brainstorming alternatives, and mobilizing resources

Generative moments flow into what aspect of the session?

1. they flow into design and planning through use of behavioral goals and action plans 2. innovative planning models that include client-centered empathetic design empower clients to make realtime adjustments and improvisations , better supporting clients confidence in being successful

WHen does thriving occur

1. thriving occurs when we are able to decode our genetically based needs and capacities, meet those needs, and use the capacities as fully as possible.

Primary Capacity 8: Executive Function

1. to be organized, to plan, to regulate emotions and impulses, and stay on track with to=do lists and meet goals 2. tame the emotional frenzy, exercise regulalry, sleep weel, eat a healthy diet 'am i doing things well?'

ADdiitonal attributes of coaches that help the trust development include:

1. unconditional positive regard: completly cceptig towards another person, without reservations 2. coach is called to champion clients strengths and invite them to figure out better ways unfailing positive regards is key to establishing trust and rapport and foundation for masterful coaching

Shifts that help roll with resistance

1. understand a client's experience 2. believe in client's ability to learn 3. more a coach and client collaboratively search for capacities, the more engaging the change process becomes 4. the more a coach counterbalances client ambivalnece with appreciative awarness of the good reasons to not change, the more change talk is generated

Coach's integrity depends on what

1. walking the walk 2. continually growing and learning 3. model thriving

Warmth as a being skill

1. warm and empathy are reciprocal 2. empathy requires a sincere heartfelt desire to connect with another human being 3. warmth comes from positive regard- can open up clients (warmth has to be tailored appropriately) warmth generates full engagement it enlivens conversations when a coach expresses genuine warmth, it meets the deeply rooted need for connection

Record keeping

1. way to build trust is consistsent and responsible record keeping 2. coach's commitment to mantaining confidentiality is key to trust 3. be cler about policie of confidentiality and record keeping that assures clients right to privacy 4. refers to records created, stored, access, transfered, and disposed

wellness definition

1. wellness is not the absence of disease or opposute of illness, wellness is rather the presence of wellbeing and culmination of life and healthgiving practices that include mindfulness, selfcompassion, energy, and all that contributes to thriving. thriving results from tapping into one's special talents, strengths, and purpose, having a growth mindset oriented toward learning, and ability to set and achieve goals needed to grow

Key concepts from Module

1. wellness vision (when to create one, identify steps, discern when to create one, Process: purpose, prepare, partner, product 2. Chapter 9

ask for feedback on coaching sessions

1. what aws the most valuable prt of today;s session? 2. how could future coaching sessions best support your path/ 3. is there anything youd like to change about our session? 4. what can i do differently to better serve you? ask about their satifaction in each session ,and continue to fine-tune thep orgram give them full persmission to seek antoher coach, and offer assistance

Inquiries to help client determine why changing a behavior

1. what is leading you to want to try and change the behavior? (pros?) 2. What are the reasons you shouldn't try to change the behavior? (what are the cons)? 3. What would it take for you to change thebehavior? (whats your strategy to overcome your cons)? acknowledge the value of client appreciating their barriers if they are in the 'i cant' stage

OPen ended inquiry questions

1. what is the best experience you have had with your desired future behavior? 2. what concerns do you have about your current behavior? 3. what values do you seek to live by in your life? 4. how might your desired future beahvior lead to benefits in the future? 5. how might your current behavior lead to problems in the future? 6. what changes would you like to make in your routine? reflfections tap into emotions/needs. questions generate left dominated thinkin

Examples of Inquiries for the review process

1. what was your best experience with your goals in the past week? 2. what % of achievement did you reach for this goal? what contirbuted to this level of success? 3. what kept it from being lower? 4. what could have made it higher? 5. what do you like about this goal? 6. what did you learn from this experience? 7. what challenges did you face along the way? 8. do you think this goal is too ambituious, too cautious, or just right? 9. when you think abotu this goal, what feelings does it stimulate, and what needs does it meet?

Examples of open-ended inquiry

1. what would you like your wellness to look like in 3 months, one year, two years, five years? 2. what are the top 3 values in your life? 3 what are the top 3 goals in your life? 4. what part of your life is most important to you? 5. what would you like less of in your life? 6. what would you like more of in your life? 7. what excites you? 8. what would you like to accomplish in the next 3 months? 9. what motivators are important enough to you to enable you to overcome your obstacles meet your goals? 10. what would your life be like if you achieve these goals? 11. what would your life be like if you do not acheive these goals? 12. what is the best case scenario? 13. what is the worst case scenario 14. what will it take for you to make changes? 15. what have you tried and succeeded to accomplish in your life that is similar to this goal? 16. what is happening when you feel X? 17. what would it take to deal with your feelings of X? 18. what is holding you back or standing in your way? 19. what are you afraid of 20. what is at risk for you? 21. what is more important to you than meeting this goal?

Operative inquiries during assessment

1. what's most important for you right now? 2. what are your most excited to talk about ? 3. what are you yearning for your inyour life? 4. what areas of life make yuo feel most alive? other inquiries 1. what questions do you have after completing teh assessment 2. what isights do you have by completing the assesmsnet 3. im curious about your response to . tell me more 4. what surprised you 5. what concerns you? 6. about what do you feel most prooud? coaches work with clients in moment even if assessment shows otherwise don't show up with an agenda for the session but rather be with the client

what task can facilitiate generative moment in the outset of a coaching program?

1. working with a client to establish and revisit a vision can facilitate generative moments at the outset of a coaching program and whenever a session lags. it is good to revisit the vision in detail at least annually, even quarterly or monthly . the energy and its underlying needs make a client ripe for exploring new ways to meet those needs

In the coach approach, client is called to become:

1.. the decision maker and to grow into the expert on the path forward as well as the evaluator of success 2. encourage presonal resonsibility, reflective thniking, self-disocvery, and self-efficacy we want clients to discover their own anserws and create their own possibilities client originated visions stick

Ideal ratio of reflections to questions is

2:1

Fewer than X% of adults engage in top health behaviors and only X% of adults are thriving

5% and 20%

What % of us healthcare costs associated with lifestyle related chronic diseases?

75%

if self-esteem is based on social comparison rather than one's true sense of value it is difficult to avoid what

A judgemental mindset, labeling others as 'good', 'bad', 'better', 'worse"

Mindfulness

A state of open, nonjudgmental awareness of current experience. a way to braek free from autopilot. by observing thoughts without judgment, we wake up to the experience of whats going on around us and with us while its actually happening. this frees us to make informed decisions.

Knowing your client and his or her learning style helps with

Adapting your approach so that your efforts will be effective and efficient

working alliance

Also known as the therapeutic alliance or therapeutic relationship, and an established common factor in psychotherapy outcome research; a coalition or partnership between two allies (client and therapist) working in a trusting relationship toward a mutual goal. best predictor of client success. the relatipnship deemed positive at the beginning of the engagement leads to subsequent positive outcomes. second most important factor: coach being emapthetic, inspiring confidence, appearing competent, his or her own positve mental health, and ability of the coach to operate from clients value system

What does coaching elicit?

Autonomous motivation, increases capacity to change, facilitates change process through visioning, goal-setting, and accountability

To move forward from precontemplation

Client first needs to experience genuine empathy and unconditional acceptance. this is the time to use refleciotns to demonstrate understanding and respect for a clients emotions and needs. coach's ability to recognize and accept that a client does not intend to change a particular behavior is the key to building trust and future possibilities coaches sort through the barriers into those that are real, feel large, and need to be put on the side right now; those that are excuses and can be reframed; and those that can be overcome by tapping into energy of deep autonomous motivation taking large barriers off table can lower resistance

What happens when coach;s radiate warmth, patience, and empathy?

Clients are better able to let go of the past, accept themselves, and feel self-compassion. acceptance and empathy are essential if coaches are to help clients loosen the grip of negative emotions and self-talk

Liability and scope of practice

Coach needs to set clear limitations around his or her scope of practice in order to minimize liability risks of advice that could be harmful to the client. should only provide expertt advice and teaching only in areas in which he/she ha snationally recognized credentials, and follow evidence-basd guidelines. every client should be informed of the scope of practice, and of the expert knowledge as validated by respected credentials. liability insurancce is also critical step-in when clients are doing or planning things that endanger their health/fitness.or wellness (overwxercising, not following physicians orders etc).

Describe the approach coaches take with clients to become more autonomous in their wellbeing and personal path

Coaches first look to collaborate and partner rather than showing up as experts who primarily analyze problems, give advice, prescribe solutions, recommend goals, develop strategies, teach new skills, or proivde education (used infrequently and just in time)

Motivational interviewing principle 4

Collaborating on an action plan supported by self-efficacy

Conveying coaching presence

Conveyed through word choice, phrasing, pace, body lanaguge, facial expressions and intonation sometimes use voice to build excitement with energy and other times use voice to calm things down silence is also important in coaching presence - conveys comfort, respect, and spaciousness for client experience dance between intention and attention in the prsent moment: takes clear intention and lots of practice. the more coaching we have under belts, the stronger our presence will be

The 5 cognitive processes

Encompass a wide range of reflective learning processes in which people are sorting out their thoughts, feelings, and desires regarding a particular health-promoting change. 1. Getting information: finding out about all the benefits (medical and life) of doing a behavior 2. Being moved emotionally: taking to heart the health and life benefits of a behavior and using these benefits to ignite a clients drive to change 3. Considering how one's behavior affects others: thinking one's children may be learnign from witnessing a parent's positive behavior 4. Self-image: connecting the dots and seeking congruence between one's vision, values, behaviors to enhance integrity 5. Social norms: connecting and talking with like-minded people who are all working on same behavior

What do coaches help clients do?

Enhance self-motivation, self-regulation, leverage strengths, navigate a journey of change, build other psyhcological resources needed to change for good, including mindfulness/self-awareness/positivity/hope/optimism

Expert approach vs coach approach

Expert: authority, educator, defines agenda, feels responsible for clients health, solves problems, focuses on whats wrong, has the answers, interrupts if off topic, works harder than client, wrestles with client Coach: partner, faciliator of change, elicit client's agenda, client is responsible for health, fosters possiblities, focuses on whats right, co-discovers the answers, learns from clients story, client works as hard as coach, dances with client

Coaches don't:

Give answers to clients,

good stress

Good stress is the flow zone find ourselves engaged but not overwhelmed, in control of our experience but not bored. sweet spot that coaches seek to hit with clients, both during the coaching session- challenging clients to stretch their thinking and feeling while being affirmative and empathetic to avoid distress, and after the coaching session- as clients actively pursue visions/goals coaches can ask clients to change body position, breathe ryhthimcally, move their hands, walk arund, trace a labrynth, look at an object, draw pictures, play music, or connect in other way

What is Coaching

Helping people achieve a higher level of well-being and performance in life and work. Growth promoting relationship. partnership with clientss that inspires and supports them to maximize personal/professional potential. facilitate and empower client to acheive self-determined goals related to health/wellnes. collaborative and co-creative partners. Parnter in figuring out point B and co-navigating journey on how to get there

Playfulness

Impossible to sustain zest without playfulness ignites our energy and engagement with life humor and curiosity underlie playfullness coaches know how to laugh and have fun *laughter clubs we should carry ourselves with a certain lightness of being

Action stage of TTM: "i am"

Lasts 6 months or longer clients are working on building new relationships practicing new behaviors and establishing new habits here clients may have to concentrate hard while practicing fledgling new behaviors and refining their lifestyles. Clients have identified one or more new behaviors they want to establish and are doing them consistently, building up week by week, month by month to a target level clients should keep their strengths and values at the top of their minds to get on and stay on track. its also valuable for them to engage social connections or develop new relationships with people who share their interests and behavioral goals. more modes of support they can identify- the better. anticipate changes that can be problematic and develop strategies to handle situations before they come up coaches should anticipate and be prepared for lapes in behavior and support clients in reframing lapses as temporary setbacks- important learning opportunities rather than failures there is a high risk of return to prep stage, discussions to process set backs and learnign from them is important. plan a safe day of 'lapse' explore clients response to the lapse, perceived loss of control, their support and connections assist clients in developing relationships with people who share common goals can make significant changes

Economic and clinical case for health-promoting behaviors as safe interventions to help prevent chronic conditions is leading to a new medical domain:

Lifestyle medicine, American College of lifestyle medicine,

When is MI used instead of AI

MI is used instead of AI when principles of AI do not uncover heart of teh matter and elevate clients readiness to move in the directions of their desires, MI tools can be useful to help them understand and dislodge 'stuckness', resolve ambivalence, and move forward when space is right, clients can leave behind uncertainty to change and open themselves to new possibilities invite clients to describe their authentic reasons for changing (change talk), instead of telling and selling clients on why they 'should' changem is challenging. clients move towards change when they have figured out and described in their own words what outcomes they really want and clarified what challenges may be getting in the way and what it will take to reach their goals. coach must understand clients experience. more coaches try to manipulate behavior or force an outcome, the more these tools will increase rather than decrease resistance. human propensity for growth only happens when change is freely or autonomously chosen in the moment and supported by competence and relatedness.

What is the approach that succesful coaches take?

More evocative, less didactic approach. More listening than talking, more reflecting than commenting. Not advising clients on how to solve problems, not educating, not analyzing. occasionally a part of caoching. not primary purpose of coachign. they facilitate client's own self-discovery, and forwad momentum

When did industry of coaching begin

More than 25 years ago, focused on initially on executive, business, and life-coaching. Have graduated more than 50,000 coaches worldwide. Health coaching began later addessing physical and well-being

Client learning modes and styles

Myers briggs and disc showcase learning styles some people like books, personal mentors, online self help, online social networks, local live group, competitions,

Coaches should never do x with clients and instead be y

Never be critical, judgemental, and aim for authenticity

Mindfulness as a being skill

Nonjudgemental awareness of what is happening in thepresent moment (when one is mindful one is actively engaged in the present and sensitive to both context and perspective) The mindful condition is both result of and continuing cause of actively noticing things task of coach to pay full attention while suspending judgement and using empathy, inquiry, and reflections.

Self-change is a staged process in which one moves from

Not thinking about changing a behavior to thinking about it planning for the change and before actually starting the new behavior

decisional balance

One of the 4 components of the transtheoretical model; refers to the number of pros and cons an individual perceives regarding adopting and or maintaining an activity program. Includes: pros or gains for self, gains for otthers, approval of others, and self-approval (the good things about doing a new healthy behavior). move to a specific pro. Cons: losses for self, losses for others, dissaproval for others, and self- dissaproval (these are the things that make it hard to do a new healthy behavior) can assist client in determining which are large barriers and will only be overcome wit time and what are ones that can be ocercome by a positive. pros have to outweigh the cons for behavior change to start . help client find those motivators utilize cognitive processes in early stage of change.

poetic principle

Positive anticipation of the future stems from positive attention in the present. (Step 1 of AI) Using stories, narratives, metaphors and images to make dreams come alive. the more one attends to the positive dimensions of the present moment, the more positive the intentions for future moments will be. a focus on problem begets more problems; a focus on possibiltiies begets possibilities. connects hope with mindfulness and intention with attention. becoming mindful of what adds richness, texture, depth, beauty, significance, and energy to life awakeness life magnifcent potential

Anticipatory Principle

Positive questions and reflections stem from positive anticipation of the future. (Step 2 of AI) positive anticipation of the future is a proleptic force that energizes the present. the word 'prolepsis' literally means 'forward look' it takes a specific, positive image of te future in order to impact the dynamics of the present. vision is a target that beckons crucial that a coach adopts a sense of hope about positive possibilities in a clients life

self-regulation theory

Postulates that employees can be motivated by monitoring their own progress toward the goals they set and adjusting their behavior to reach those goals. obtain both qualitiative and quantiative feedback

TTM Stages of Change

Pre-contemplation: not ready to exercise, not interested. not ready for change. Contemplation: Thinking about making changes Preparation: Peparing for change. Doing something related to exercise but not meeting guidelines Action: Taking action Meeting set criteria <6 months (still susceptible to dropout) Maintenance: Mantaining a positive behavior. Meeting criteria >6 months

Being skills

Skills coaches use to build growth-promoting relationships and also represent a coach's way of being when at his or her most authentic. these are qualities that can be chosen, valued, and strengtened in the course of a coach's professional development Mindfulness Empathy Warmth Affirmation Calm Zest Playfulness Courage + authenticity

What does SMART stand for/used?

Specific, Measurable, Action-based, Realistic, Time-bound specific- increases levels of success. specific in the how/when, gives time-frame to reach goal measureable goals- identifies when success is attained breakdown into actions/behaviors. gradual change leads to permanaent change quick wins important be realistic success builds self-efficiacy and self-esteem

Being skills tied to strengths

Strengths and being skills support a strong and connected authentic coaching relationship 1. mindfulness 2. empathy 3. warmth 4. affirmation 5. calm 6. zest 7. zest 8. playfulness 9. courage

Temperance

Strengths that protect against excess: 1. Forgiveness and merc 2. humility and modesty 3. prudence 3. self-regulation

What do coaches honor in the client ?

The client's as the expert in his or her life and work, every client has potential to be creative and resourceful in order to fully self-actualize.

Operant Conditioning

a type of learning in which behavior is strengthened if followed by a reinforcer or diminished if followed by a punisher. negative and positive reinforcement. for example - missing breakfast might be overeating at lunch which may lead to feelings of guilt, which may lead to irritability. irritability may laed to abandoment of improved eating habits. alter behaviors earliar in the chain. often easier to manipulate the antecedents than to modify consequences of behaviors (long drive to gym, unpleasant workout environment, driving by fav ice cream, stresfful day, negative self talk). for example negative self talk could lead to overeating..focus on how the self talk could help with eating habit

what is involved in autonomy support

acknowledging that clients have choices regarding behavior. accomplished by encourasging client to identify purpose for a behavior, minimizing external rewards and punishments, providing opportunities for both participation and choice, acknowledging whatever negative feelings are evoked when engaging in behaviors. encourage individual to engage in behaviors based on their own desires. to help them own their own reason to change.

When are written summary of goals exchanged between coaches and clients?

after every coaching session. serves to facilitate accountability process and to keep forward momentum going from week to week. initially may be helpful for coach to write-up plan: vision, 3 month goals, and first weeks goals to demonstrate how to summarize a succinct and compelling plan

Preparation stage of TTM "I will"

ambivalent feeligns have been overcome clients have strengthned their motivation and they are planning to take some action within the next month. these clients have one or more strong motivators. they know what their barriers are, and they have come up with possible solutions that provide some hope for successs. if this hasnt happened- clients will remain in contemplation clients experiment with possible solutions, discard ones that do not work and think up new approaches. coach can support clients in solidfying plans for change. client could write down aformal statement of what they are commiting themselves to do, containing specific details of what, when, and how. can brainstorm with a coach the many small steps that can be taken- realistic if clients exhibit ambivelance, resistance, or fear of failure it is important to explore the challenes and identify new ways to navigate around their challenges. coach must be cautious not to add to te resistance by telling a client what to do. honor a clients competence, and fears, by askign the client to take the laed in co=creating solutions and strategies

what is perceptive reflection

another form of listening. enable clients to hear what they are saying from the vantage point of another person. the process is often more provocative and transformational than inquiry because it causes clients to connect more deeply to their emotions and the truth of the matter. clients react with a deeper reponse from the limbic region of the brain where emotions, rewards, and pleasure are regulated purpose: elicit ideas and conversation in the client which support change. dont need a perfect reflection. need accurat ereflection.

explore strengths or values client can leverage to move forward

approach each topic as a possibility to explored rather than as a problem to be solved. working from a negative/deficit based framework can negatively influence how coaches view client potential and can compromise client self-efficacy. masterful coaches explore a topic from a strength-basde perspectives, even when clients are experiencing resistance to change. strengths-based inquiries focus on what is meaningful and compelling to clients more than on what they do not want. they invite clients to recall and reconnect with past and succesful experiences

how/when should information be offered to a client

as a response to a request or offerered as a choice. always be framed as a possiblity rather than a prescription. allowing client to make choice is support autonomy and mutually constructive for coaches.

Coaching starts by

asking the right quetsions. engages in a collaborative alliance with individual to establish and clarify purpose and goals and to develop a plan of action to achieve these goals

Social Cognitive Theory

asses that human behavior is determined by three factors which interact with each other in dnyamic and reciprocal ways: personal factors (such as what one believes and how one feels about what one can do). environmental factors (such as support networks and role models), and behaioral factors (such as what one experiences and accomplishes). self-efficacy increases when one experiences flow- when the challenge of the task and the skills to accomplish it are high and close to equal. when one is engaged in a task that is mismatched with one's skill, efficacy decreases and anxiety increases

Justice

civic strengths that underlie healthy community life citizenship leadership fairness

Mount Lasting Change

behavior change pyramid top: best self, what a client yearns to become through change process fourth level: approach to sustaining new behaviors third level: doing process with early wins and fine tuning 2nd levle: vision is turned into a realistic plan including behavioral goals, one's support team, and how to increase confidence first level: vision and higher purpose for change. what would it look like to be your best self clients cycle up and down the levels

Self-efficacy

belief that one has the capability to initaite and sustain a desired behavior - important outcome with health coaching in combination with improvements in self-image and lasting mindset and behavior change clients should be able to learn how to learn and change so that they can move on from a coaching partnership in self-directed/motivated/ and confident ways

self-esteem

belief that one has value and worth as a person, healthy self-respect- important basic need of human beings

neuroplasticity

brains ability to grow, adapt, change rewiring teh brain is the process that underlies biological self-determination or self-directed neoroplasticiity neurons forging new connections and creating new pathways in the brain robust neural networks that endure require months of client directed neuroplasticity

Zest

by nature optimistic and hopeful. anticipates the best and as a result often generates the best. excited with energy. looks like eyes shining. Zest supports resilience and self-reinforcing. zupports self-efficacy. -cultivate gratitude; celebrating good things, powerful antidotes to th bad that builds up over time -reciprocal relationship between giving and receiving zest -take time to rest

ambivalence and decisional balance

can be a major factor in ihibiting clients commitment to change . this is normal accept ambivalence. may always be prsent and thats ok. doesnt need to be resolved to get stared. if it jeapordizzes commitment, then its a problem, if it makes them question their commitment- it can be positive if it helps develop their resilience change in one area can have mobilizing effect in other areas remind clients that lapses are normal reassure normalcy if struggle present. let them know they are doing something difficult for most people. remind them of progress they have made. you can do it help clients developi internal motiviatio and focus less xternal. changing behvaiors for themselves. can lead to guilt or anger otherwise. can foster inner criticism "i should'

AI Protocol for Discovery

can be viewed as the most important phase in the coaching process. it lays the foundation for all that follows. do not rush this process 1. Best Experience: all situations have beauty and value, no matter how difficult. tell me a story about teh best experience you have had dealing with such problems in the past' lives are not problems to be solved but mysteries to be lived successful coach balances seriious nature of behavior change with the ability to mkae the process light and fun, eliciting a sense of adventure. the coach who endeavors to stay positive, anticipate greatness, reframe reality, evoke insight, and share stories helps bring out best in clients using humor, laughter, and playfulness in AI energizes the behavior change process so that solutions expand in scope, sustainability, and effectiveness use a positive open question "what was your best experience or best learning experience since the last time we met" 2. Core values: AI emphasizes life-giving experiences, core values, and generative conditions and heartfelt wishes as it energizes clients to learn to make new contributions and to express new ways of being in the world. when clients learn to experiment, innovate, improvise so that they can take bigger, bolder, and better actions in services of their dreams 3. Generative Conditions: masterful coach pays attention to the larger dynamics, at play in a clients life rather than just the immediate task or goal. people do not change by themselves, solely from te inside out, rather change also happens from teh outside in as we engage in convos with others. use AI to learn about environments, systems, communities, organizations, networks, movements, relationships, processes, policies, practices, structures, and resources 4. tell me about your hopes and dreams for the future. if you found a magic lamp and a genie were to grant you three wishes what would you want them to be?

mechanism 3: build confidence

capcaity and confidence to change are built by diligent efforts over time. if client is reasonably motivated, the success that follows increase confidence and motivation furth.er important to select a habit that is a stretch but within reach and will build confidence. a little succes will improve motivation and confidence and get clients started on an upward spiral

Contemplation "I may" stage

clients are thinking about changing unhealthy behaviors or adopting healthy behaviors and are considering taking action within the next 6 months. more aware of benefits in changing that pre-cont. still feel a sense of doubt people can often stay in this stage a long time and can be chronic. they cannot imagine behaving differently and/or they do not know how to change. they are still weighing the benefits of change aginst the effort it will take and the balance is pretty even between the reasons to change and reaons to stay the same. when openings emerge those who are thinking ' i may' might be willing to explore their best experiences with change in the past as well as the positive reasons for behaving in a particular way in the future. focus on past accomplishments for energy assisst clients in connecting dots between changes they seek and values and hopes for the future they hold. set behavior chaange in this larger context- more meaningful. clean vision of what they want and how it connects is essentil examine both upside and downside of giving up old behaviors for new healthier behaviors support conteplating clients in identifying and accomplishing small, realistic investigating and thinking goals at first to enhance motivation/confidence, thereby empowering them to be more confident in their ability to change help clients connect to their strengths and the possibilities tht come with change. increase their wareness of compelling reasons to change and getting them to connect with peple who have successfully made similar changes are key change strtegies stge appropraite goals: mindset shifts through reading, thinking, talking, listening, discovering, and deciding - often not doing at this point series of small successes without a larger commitment can build self-efficiacy coaches can ask if clients want scientific facts at this point

when behavior change is intrinsic what do clients experience

clients experience pleasure: its fun, challenging, and interesting this kind of motivation: present-focused, savoing its impact in the here and now and how good it feels to have made healthy choices at the end of the day can be future focused; client knowing that the change will lead to a better future, energizing him or her to make the world a better place, stepping closer to his or her 'best self' and reconfizing that a bigger reward comes after the behavior is sustained

Remind and acknowledge success

clients lose sight of their progress when they have setbacks or don't reach their goals as quickly. keep reminding them of past progress....

confidentiality is crucial

clients needs to know that the information they share with their coaches will not be shared with others. coach should make clear orally or in writing.

What generates generative moments

clients show up for coaching with something that is alive or stirring within them at the moment. coach's job to listen mindfully for that life force, reflect it back to the client, and inquire about where client wants to go with that energy it is up to client to show up with teh energy to explore, desire to learn. client has repsonsibility in evert coaching session support clients through the flow of the generative moment

How do coaches participate in the design process

coach as architect takes a solution focused approach, incorporating both analysis and imagination. 'design is the action of bringing something new and desired into existence - a proactive stance that resolves or dissolves problemtic siutaitons by design

successful coaching takes place when

coaches apply clearly defined knowledge and skills so that clients mobilize internal strengths and external resources for sustainable change

chapter 9

coaches benefit from designing visions, goals, and experiments as much as clients do. they can model focused attention on a thoughtful future-oriented, flexible, and buttoned-down approach to personal change

Championing

coaches champion their clients ability to realize their goals, especially when they lack self-efficacy. When coach has an upbeat and energetic attitude, combined with a positive outlook, clients are more able to find courage for change. the coach's certainity is greater than the client's doubts

Coaches need to practice mindfullness

coaches enable clients to learn, grow, and develop beyond what they might ottherwise have imagined possible. coaches and clients needs to retrain their brains to sustain attention to be truly mindful in the present moment.

slow down

coaches need to set aside time to have a relaxed presence with clients. important to slow down and be completely present.

Silence

coaches should be comfortable with silenec. when clients are speaking do not interrupt them and/or think about what to say next. when asking a question, wait for the client to fully answer clients shold talk more than 2x as much as coaches WAIT- why am i talking?

to use curiosity well, what do coaches do

coaches use deep, open-ended inquiries,that require thought to answer and connect clients to heartfelt dreams and desires notice energy shifts be curious when there is a change in affect whether thats icnreased energy for change or resistance to it avoid responding toclients with analytical questions. if a client says "i want to lose weight", say "tell me about what makes this important to you" or 'tell me about what would make this possible for you" 'why' can sound judgemental

compassion versus compliance

concern for compassion should always come before concern for compliance in any coaching relationship and not just because it feels better, compassion leads to more behavioral change. compliance based questions activate the sympathetic nervous system coaching based conversations activate the parasynpathetic nervous system which enables problem-solving, envisioning, and taking a broader perspective

What is involved in "involvement' with the client

concerns quality of relationships and perception that significant others are invested, understand person's challenges, and can reliably serve as psychological and emotional resources

consulting vs mentoring vs training vs education vs athletic development vs therapy

consulting: diagnose problem, provide strategies, sometimes implement solutions coaching: individual creats their own solution, coach supplying facilitation Mentoring: expert who provides wisdom, guidance based on his/her own experience. could including coaching. coaching: coaching does not focus primarily on advise giving, mentoring, or counseling. groups reaching their own objectives Training: objectives set out by traininer. structured learning path and established curriculum coaching: less structured, without set curriculum Education: encourage healthy lifestyles through educating on behaviors coaching: can provide education, but coaching is to establish autonomy Personal training: athletic coach is seen as an expert, guides and directs beahvior, more co-creative, collaborative model coaching: does not focus on bad behaviors or corectinh hme. focus is on identifying opportnity for development and new goal achievement Therapy: healing pain, dysfunction, and conflict. coaching: supports personal and professional growth. based on self-initiated change, in pursuit of actionable outcomes. outcomes are related to presonal or professional success.

affirmation

conveys acceptance and appreciation of the clients thoughts feelings, feelings, and choices. not the same as affiliation, which implies alignment and agreement with the clients thooughts/ feelings/choices. combines empathy and affirmation notion that things are not ok is dissipaed by recognizing that all unhealthy thoughts, words, and actions are expressons of unmet needs

chapter 10/11

describe processes of coaching sessions, we show how clients design visions/goals/fully unpack their experience towards their goals. takeaway for coaches- work with a coach yourself on a regular basis to experience the creative generativity, shifts, and transformations in mindset that happening consistently

Coach the client and environment

designing environment to be supportive of clients goals is essential for client success whole system frameworks: various internal and externa, individual/collective dynamics client may need to learn new skills , modify environment to eliminate triggeres, or gather social support examples: exercising with someone, phoning someone daily, reporting progress regularly to someone, eating with someone, sharing goals, joining a gym, havin a spouse watch kids

Supporting Self-efficacy

develop clients' confidence in their ability to overcome barriers and successfully implement change. circular relationship between belief and action - the more you believe you can do something, the more likely you are to do it. the more you do somerthign successfully the more you believe that you will do it again more you believe that you cannot do something, less likely you are to do it. more you do something unsuccesffully, the less you beleive that you iwll be able to do it again potential consequence of inappropriate goals is that client may lapse, possibly setting up a series of relapses. important to correctly determine clients stage or readiness to change.

if a client fails to respond to a question, or if you think they arent being totally authnetic in their answer, do what

drop it and come back another time if it happens consitently...share to your client without judegment

2nd principle of Motivational Interviewing: Focusing

enable a focused exploration of the discrepancies between a client's stated values and goals and their current behaviors. about more narrowly directing the focus on the gap between a client's present situation and their values/goals. decisional balance discussion helps clients appreciate the sources of their autonomous motivation (costs of not changing, benefits of change), what is requried to build confidnece (finding possible strategies to deal with benefits of not changing and costs of changing).

5 Behavioral Processes

encompass a wide range of action-oriented learning processes in which people are experimenting with new health-promoting behaivors and adopting the ones that work. 1. making a life commitment: writing down exactly what a new behavior will be done and when 2. using cues: designing environmental reminders to do what is planned 3. using subsitution: replacing an old health-risk behavior with a new health-promoting behavior 4. social support: recruiting family and friends to help with behavior change by askign for specific forms of support; this requires clients to think carefully about what they would like someone to do and then to ask the person on their support team to do it 5. rewards: setting up rewards system for having completed action goals

Creative brainstorming

encourages clients to "loosen up" and let any thought come to their mind. You can help through your own creativity, but focus on helping clients generate their own solutions. co-construct strategies

Courage

exercise of will to accomplish goals in face of opposition, external, internal : 1. bravery (valor) : not shrinking from threat, challenge, difficulty, or pain; speaking up for what is right, even if there is opposition, acting on convicitons, even if unpopular, does not always inlcude physical bravery 2. persistence (persereverance, industriousness): finishing what one starts, persisting in a course of action in spite of obstacles, getting it out the door, taking pleasure in completing tasks 3. integrity (authenticity) (authenticity): speaking the truth and more broadly, presenting i 4. Vitality

chapter 7 rundown

explores characteristics of early stages of readiness to change when people may feel stuck in chronic contemplation coaches can recognnize their presonal readiness quickly and stay focused on new habits of mind and body that they are ready, willing, and able to develop.

Appreciative Inquiry

exploring and amplifying the best in a person or situation clients acknowledge strengths, imagine possibilitie in order to rise above and outgrow their proiblems

empathy is not about

feeling sorry for someone. its about understanding and respectign where someone is coming from. empathy requires full engagement and deep appreciation. no hurry or judgement in empathy. there is a safe, calm, no-fault zone where people can discover and develop their truths. empathy treasures emotions as a guest. open clients up to significant learning, growth, change "i respect your pain" , "I celebrate your pain'

Vision level of mt change

foundation for change dont rush explore clients positive core develop self awarenes taking responsiility for change build on whats working now stay connected to their strengths your values will help you keep going in big and small ways 'who do you want to be and why" - to help discover values providing just in=time information will client stay connected

From happiness to flourishing

frederickson: people who flourish not only feel good, but they also do good. they have a sense of purpose or calling, and they are highly engaged in life. people give to others with their best possible selves to achieve their best possible futures. positivity is an essential component to good health and wellbeing

One strategy for promoting mindfulness as it relates to coaches work desk

get rid of distractions- foot traffic, noise, phone, and computer alerts that could interfere with one's ability to remain present. relaxation and reminder texhniques helps you leave your thoughts at the door in order to focus entirely on the client. "set your intention to pay attention" may want to start your coach session with a minute of silence and breathwork

ACtion level

goals should be specific measurable commit to mastery of behavior in 3 months and mantain for 3-6 months some weeks more progress put challenges in positive light as learning, brainstorming, rewards: quick wins, extrinstic rewards, and savor intrinsic value. mindfully celebrate such rewards.

low goals

goals without enough challenge produce low productivity and reusults

What is relational flow

happens when coaches and clients perceive themselves to be in sync and engaged in generative, independent, collaboraitve dialogue. coaches arent married to a plan that determines what happens next or attached to a particular outcome. instead able to use what is happening in the moment to determine what will happen in the next moment, improvising with agility based on what is most important to the client in present moment

Autonomous motivation that helps us experience flow

happens when we love to do an activity in the moment - when we love to do something, we do it for its own sake -do it because it taps into our strengths and its fun and engaging coaches help clients find the why behind the why tapping into a life force that is intrinsic and biological

to avoid causing set-back in forward progress, coaches utilzie what approach with ttm model

help clients consider the stage of change for each domain/even subdomain at the outset of the partnership. clients will be in different stages of change for different tasks (ready to eat healthy breakfast but not ready to more veggies at dinner). once aware of their domain, coach can apply techniques to help facilitate that change that are specific. application of specific tecnniques can support clients in reaching goals more quickly

chapter 3

helps coaches consider new wyas to fully engage and manifest their strengths in coaching and beyond.

Readiness to Change Assessment

important that clients can name the descriptive statement that best describes where they are at a with respect to changing a particular behavior: 1. i wont do it 2. i cant do it 3. i may do it 4. i will do it 5. i am doing it 6. i am still doing it

solicit input and suggestions

important to ask clients to share input and make suggestions on how the coaching process can be made more producive and enjoyable . shows coach is devoted to clients successs "What was most valuable in today's session?" " How could our sessions work better for you? listen for tone and hesitations and for what is not said make sure clients know at the outset that they should discuss what is working and not respond to needs going unmet

FInding motivators for the clients

important to help client idenitfy reasons that are strong positive motivators for their change listen for use of words such as: obstacles, barriers, setbacks, risks, or challenges. stay focused on solutiosn.possibilities: -tell me more about what is driving you to accomplish this goal? -what have been your best expriences of accomplishing these goals in the past? -for whom do you want to make this change? so important that client has autonomous motivation , visions needs to be deeply rooted

benefits of using strengths based inquiries

includes: generating hope, optimism, and other kinds of positivity; reminding clients of their capabilities, encouraging more of the behaviors that generated previous success. Remember the AI principle: that which we appreciate appreciates.

Preparation level

increase clients confidence to 7-10, initiate and sustain a desired behavior when an oral or written commitment is made to another person - to establish a new habit, probability of success if increased support from friends is invaluable plan - details are crucial. track performance!

Use appreciate inquiry to gain feeback

inquiries: 1. Whats the best experience you have had so far throug the coaching process? 2. what are the values you most often see me modeling as a coach? 3. What conditions have most helped you reach your goals and move forward? 4. If a genie were to grant you three wishes regarding you coaching relationship, what would they be?

end of session

is the client really in the stage i think they are or have they moved back and need to help them set more thinking and feeling goals. need to be on same page to continue dialogue if client has not made progress on realistic reasonable goals in 3-4 weeks, can ask yourself if client is truly commited to the goal. may want to change goals or approach. breakthroughs happen when clients take responsibility for their own wellbeing and health, the change process, and becoem connected to their own motivators. this will unlease inner resources to navigate obstacle course of change

reappraisal does not include what action

it does not include supressing emotions. supressing emotions leads to higher levels of negative emotions and worsens disease symptoms. vulnerable to errors and poor judgements when brain function is impaired by fear. bring this often unconscious process to the conscious mind, where it can be named and normalized calming the amygdala by naming the threat enables more constructive actiit in the problem solving portion of the brain

mindful listening involves

listening for the meaningful whole, including such diverse elemts as clients best experiences, core values, significant moemnts, feelings, current chalenges, and future dreams it is important to not only listen to the facts (cognitive listening) but also t the feelings band nedes behind the facts (affective listening). Clients moods, emotions, tones, energy, body language, hesitations, and pacing proivde importrant clues. listning for trends and repeated patterns can lead to important insights

self-compassion involces openess to experience full range of human emotions so that they are aknowledged and honored without supresion, avoidance, exaggeration, or rumination. what practice allows for a nonjudegemental and observational approach

mindfulness

Transtheoretical Model of Change 4 key variables

model characterizes stages of readiness to engage in a behavior and then measures use of key variables that have been found to promote behavior change: 1. stage of change 2. decisionala balance 3. self-efficacy 4. process of change

controlled motivation

motivation that is externally controlled, such as when one is motivated to obtain a desired consequence or extrinsic reward. most likely driven to comply by a desire to please another, or get this person's approcal or respect. may react to fear of consequences for not doing so. long-term behavior change does not reliably result from force, facts, or fear. sense of autonomy is jeapordized. need for autonomy is so fierce that people may resist and rebel against expert advice on healthy lifestyle change just to preserve autonomy. people will behave throug incentives but will only last until incentives are there joy is a more powerful motivator than fear

Maintenance stage of TTM: I still am

new behavior has become a habit usually happens 6 months after initial behavior has changed rate confidence to mantain behavior at 8 or 9 out of 10. self-efficacy is both high and self-reinforcing they need to still continue diligently working to mantain the new behavior and prevent relapse there are different sets of risks in maintenance, including boredom and danger of gradually slipping back intol old, less healthful habits when relapse happens: clients often need assistnace with new goals and refocus. benefit from signing up for an event related to the goal, taking up a new exercise, trying a new but related skill, to reverse a relapse: imporptant to revisit, revise, reconnect clients with their strengths, values, resources, visions, goals and motivators. in addition to exploring lessons learned, it is important to go back and restart prep and action process with judgement free listening, inquiries, and reflections. the more vividly clients can remember and reconnect with their capacity to put their strengths to work, the more they will develop self-efficacy and regain their sense of control

chapter 4

new tools for navigating and settling negative emotions . helpful for both clients and coaches. learning to suffer well and quickly finding calm in an emotional storm

Under promise and over deliver

nothing undermines trust and rapport more than broken promises. professional coaches deliver on every prpomise. delivering on all promises are crucial to relationship. delivering more than was promised creates a stronger bond - build trust. respond within 24 hours of communication (business hours)- promise date/time for more thourhgul response

when a client trigger an emotional response for the coach, a mindful coach will

notice thos feelings and gently set them aside to stay focused wholly on the client. listen until i dont exist they set aside their agendas in order to pay singular attention to their clients agendas

ask for permission to work on the topic now

once c/c have idenitfied a topic, agree on whether it sould be worked on now. client must be in an appropriate stage for change.

Well-being assessment by Dee Eddington

online and serves to enhance clients self-awareness and provide foundational information for the coach. looks at: 1. energy 2. life satisfaction 3. mental and emotional fitness 4. weight management 5. physical activity/exercise 6. nutrition/exercise 7. health can also provide information about: 1. priorities 2. confidence 3. readiness for change

Mastery experiences

our own direct experiences- the most powerful source of efficacy information coaches help clients achieve quick wins and staying on winning path week to week positive outcomes lead to increased self-efficacy, masterful coaches discern where clients are in the TTM stages of fchange and then guide them to strcuture stage-appropraite, incremental goals tht are both engaging and manageable. coach and client collaborate to: 1. dream to envision desire future 2. explore clietns intentions with motivation and meaning 3. create specific, measureable, meaningful action steps 4. examine the clients lelve of confidnece and adjust the action asteps as necessary to increase confidence 5. create contingency plans 6. imagine success and its positive consequenes 7. affirm commitment, strengths and ability biting off too much or too little undermines self efficacy find things ffor clients that are appropraite, interesting ,enjoyable achievable. assist clients in approaching lives as science epxerimnets +

What do assessments do for the person

people become more aware of who they are, where they are starting, what well-being encompasses, and where they want to go. ICF identifies creating awareness as a core coach competency precisely because awareness preceeds action in service of goals

Self-efficacy is impacted by 3 factors

personal, environmental, and behavioral masterful coaching works to align those factors four sources of self-efficacy: physiological/affective states, verbal persuasion, vicarious experiences, and mastery experiences complements the toolbox by bringing a unified framework to these different theories how people feel about the prospect of change impacts their self-efficacy

Positive principle

positive actions and outcomes stem from positive energy and emotion. they broaden thinking, expand awareness, increase abilities, build resilience, generate new possibilities, and create upward spiral of learning and growth negative energy and emotion associated with idenitfying, analyzing, fixing, or correcting weaknesses lacks sufficient force to transform systems and propel them into new directions

PERMA Model of Well-Being

positive emotion, engagement, relationships, meaning, accomplishment

constructionist principle

positive energy and emotions stem from positive conversations and interactions. words create worlds inner work and self-talk are not sufufcient.. different environments generate different truths and different possibiltiies. they even generate different dimensions of individual experience. clients can invent those stories and frameworks in conversations with their coaches

MOre tools for high impact coaching

positive reframe, silence, humor/playfulness, championing, solicit input and suggestions

visions are written in what tense and describe them

present tense no one right way to craft a vision can be in bullet points can be musically inclined, poetry, art visions include desired outcomes but also the behaviors that are needed to achieve those outcomes clients know more about outcomes than behaviors when they start these needs a clear and compelling plan

Transtheoretical Model of Change for coaches

provides coaches with an understanding of how and when new behaviors can be adopted and sustained and why clients may struggle, fail or quit

Positive reframe

reframing clients experience in positive terms. once conversation takes a positive turn it is easier to engage in brainstorm, action planning, and forwrad movement

Health Insurance Portability and Accountability Act (HIPAA)

requires that individuals organizations and agencies that meet definition of a covered entity under HIPAA must comply with the law's requirements to protect the privacy and security of health information and must respect certain rights with respect to individuals' health information. includes providers if they transmit any info an in electronic form in connection with transaction for which thefederal govnerment us DHHS has a standard

Empathy as a being skill

respectful understanding of another's experience, including his or her feelings, needs and desires core relational dynamic that leads to movement and growth allows suspendment of judgement, analysis, suggestions, stories, or motivation to fix things in favor of connecting wit and understanding whats alive in and coming up for another human being in present moment

When a client complains about a failure, coaches avoid

responding to such complaints with a root-cause problem analysis, which can be demoralizing/overwhelming/and counter productive. masterful coaches know how to reframe the convo in positive terms clients needs to be reminded that seetbaacks are essential part of the change process

what is the simplest form of reflection

restate what a client says in more or less his or her own words. helps clients see themselves more clearly and make adjustments if needed more evocative reflections shows that teh coach is noticing things the client may be overlooking

examining motivation with rulers

scoring rulers enable clients to think out loud and quantify qualitiative topics that are hard to pin down (readiness, willingness, and ability to change). On a scale of 0-10, how important would you say it is to change your X at this time? What led you to not pick a lower number? What would hep you get to a higher number?

Open ended questions allow client to

share long narrative answers what and how are often the best ways to begin open-ended questions because they encourage story-telling. why is not as as useful of a starting point as they tend to provoke analysis rather than storytelling (can also create resistance and judgement...why did you eat the whole cake" give time and space for clients to share. do not have them just cut to the chase but allow them to tease out the nuances, meainigs, and treasures in their stories. take time to listen to whats being said, to what clients may want to say, gently guide them to discover their own answers. great inquiries elicit what is on the clients mind rather than what is on the coaches mind

What does silence in coaching allow

silence evokes deeper exploration by sendning empowring messages without words " i believe that you can figure this out by going deeper' silence supports the client in providing a sense of autonomy and sends the mesasge the coach is confident in the clients competence

clients expeirene flow when their goals are what level of challenging

slightly beyond skills and experience. neither too hard or too easy but perfectly suited for learning, growth, success. cllients appreciate being pushed beyong what they are imagining use the words 'will' instead of ;try' and frame goals in present tense

when considering behavior change it is important to address clients environment as well as individual choice because

social context and environment (people, places, things,) in which a client lives is equally important to address when considering behavior change and when identifyinf solultions for improved lfie experience

Unfailing Affirmation

steadfastly acknowledging client's capacities, characteristics, and strengths for change. impact self-efficacy. generative moments grow out of connection that coaches make clients at the beginning of each conversation. by establishing a no-fault zone, clients can blamelessly and shamelessly open-up and share, coaches make it possibel for clients to learn from their experiences and move forward.

Calm

step back and observe emotional frenzy in themselves and in their clients and create degrees of freedom from automatic triggers notice emotion, present, and make a choice and respond

Transcendence

strengths that forge connections to the larger universe and provide meaning 1. appreciation of beauty and excellence 2. gratitude 3. hope 4. humor 5. spirituality

9 primary capacities: 2. Autonomy

the drive to march to one's own drummer, is the first primary organismic need. to thrive, we need to be authentic and author a life aligned with our values. autonmoous motivation that taps into one's life force is not only a stand alone force for thiriving, it is the type of motivation that enables elusive habits, including healthy eating, exercise, and weight loss and maintenance to be sustained "am i doing the things in life that are marching to my own drummer, aligned with my heartfelt values?"

mot important moment of a coaching session is when

the minute before it starts. caoches relax and clear their minds, set intentions, and get into a coaching mindset. they remember the followng; 1. confidence is contagious 2. what is appreciated appreciates 3. listen for the clients needs 4. tell the truth: more progress clients will make quickly. use courage and kindness to notice and reflect discrepancies 5. more deeply coach listns to his or her intuition during coaching conversations , the more deeply clients will connect to their own intuition

how best to use an assessment

use info to make strengh-based client-based inquiries in a way that will assist clients in knowing themselves and moving them forward in the direction of their desired future ask clients open ended questions about success, strengths, frameworks, hopes. coaches will not only learn more about their priorities and the issues they want to focus on at this time, but will also elebate the clients readiness and energy. refreshing when assessments are used to reveal strengths that needs to be reinforced. assessments are a time for learning rather than telling what clients should know or do. when energy is low appreciative empathy can bring new energy. when energy is high, AI can help with staying inspired

What can discourage change

using techniques that prematurely encourage new behaviors (people who have not yet made up their minds to change are typically not sufficiently ready to start engaging in the new behavior applying pressure to move them into setting goals and starting new behaviors too early can cause them to resist or withdraw from the change process

If coach asks client about a topic, and client agrees they would like to talk about it, what can coach do further

utilize MI style rule to measure how much energy around the topic. if energy is low, there may be another topic worth pursuing. may be possible to invigorate a clients energy by discussing his or her energy rating. utilize clients body in search of topics: pay attention to physical sensations in the moment by having them move around, strike poses, change body positions, walk, stretch, use breath work, guided meditations alternate between open-ended inquiries and reflections: 1. three potential topics which we could explore today. here is what i have heard so far? 2. we have time to work through one topic. on which one would you like to work 3. what makes this topic most important to work on today? 4. what outcome would yuo like at the end of today's session not about being 'right' but to figure out what is 'alive' in clients. hold the topic for deeper connection and learning. GM- heart of coaching session

When is the 'expert approach' of telling someone what they shiuld do is important?

vital when one is facing an immediate health crisis or considering surgery. not ideal when one wants to lose weight, reduce stress, or a develop a positive and confident mindset

being a humble role model in coaching

walking the talk without being boastful. humility- sitll much to learn. be a role model without placing oneself on a pedestal. or talking too much about owns successess. dont dominate convo with coaches expeirences and eagerness to help "What more do you want to know about me" great way to end summary and build rapport

When are closed questions appropropriate

when coaches ask clients whether they want to commit, whether it is to a vision, strategy or goal ....'are you ready to move forward"

When can why questions be powrful?

when deployed to elicit autonomous motivation. you can connect clients to their deepest motivators by asking "why do you treasure your vision and goals and why do they matter deeply"

Coaching relationship requires establishent of strong trust and rapport to generate a productie and fulfilling change process. trust defined by which 5 characteristics

willingness to be vulnerable to another based on the confidence that other is benevolent, honest, open, reliable, and competent