Coaching Tools I Use

Journaling is the backbone of my coaching program, and is one of the best habits you can pick up. It is the practice of recording your thoughts and emotions. I recommend journalling for 1 page at the same time every day (I prefer mornings while drinking my coffee). It is important that you write a stream of consciousness, as this allows you to dump thoughts from the emotional part of your brain rather than the analytical part. This process provides you with an opportunity to check in with yourself, and reflect on past events.

By working together, I’ll help you develop a relationship with your jounralling practice. My goal is to have journalling be an outlet for you, and a method of recording all daily emotions.

Some benefits of journalling include: emotional regulation, expanded awareness, increased self-confidence, and improved memory. Additionally, this gives you a metric for capturing progress, as you’re creating a snapshot into your mind at this time in your life.

I like to start each of my sessions with a brief drop-in meditation. This provides an opportunity to truly check-in with yourself and (literally) take a deep breath before we start our session. Meditating is the practice of grounding yourself to the present moment using an anchor (such as focusing on your breath). Anytime your mind wanders from the anchor, you have the opportunity to redirect it back to the anchor without any judgement. The present moment is the most valuable asset we have, as the past has already happened and the future is yet to come. The present moment is really the only thing that’s guaranteed, so you might as well enjoy it!

When we work together, I’ll teach you different methods of meditating so that you can develop various tools to regulate your nervous system (a major benefits of meditating). My goal is to show you a variety of styles to see what sticks with you.

Some additional benefits of meditation include: lower blood pressure, reduced stressed, improved memory, better sleep, and a sense of calmness. There are countless articles expanding on the health benefits of meditation, and it is one of the best ways to regulate your nervous system.

Your body doesn’t know if something has happened or not. Think about a time when you’ve become anxious about something in the future. Perhaps you noticed that your chest became heavy, or perhaps you started breathing more shallow?

In a similar way, we can also visualize more positive things that haven’t happened yet in order to prime ourselves for it. I help my clients create a vision document, in which they think about how they’d like to emotionally feel in the future. By using that as a guide, I then direct my clients to spend time visualizing (with detail) how their life would look if they achieved those emotional goals. Before they know it, my clients end up creating the life they want within themselves.

Some benefits of visualization include: improved mood, improved performance (for specific tasks/challenges), a state of openness.

Limiting beliefs are thoughts that hold you back or no longer serve you. Everyone has some form of limiting beliefs, from “I’m not good enough” to “I’ll never be happy” to “I am unloveable”. By identifying the common limiting beliefs that one has, we’re able to reframe it into a more positive narrative. An example of this would be reframing “I’m not good enough” to “I love and accept myself”. Notice the contrast between the 2 statements? This will eventually lead to rewiring your belief system, and eventually embodying the more positive narrative.

By working together, we’ll work on identifying your limiting beliefs and replacing them with a statement that better serves you.

Some benefits of identifying limiting beliefs include: expanded awareness, increased mood, and increased mental fortitude.

Once you identify the limiting beliefs that no longer serve you, we’ll work together on creating opposite beliefs. From there, I’ll have you record a voice memo of you reading the positive narratives you want to embody. This is something you’ll listen to daily in an effort to fully believe these new narratives.

This will likely seem inauthentic and unrealistic at first, as it hasn’t happened yet. But I promise you, the more you listen to it, the more real it’ll become. Eventually, you’ll step into this new identify that you created for yourself.

This process can be challenging, but I’ll work with you to provide support and accountability along the way.

Some benefits of reframing narratives include: improved mood, expanded self-awareness, and improved self-confidence.