Masterclass Supporting Coaching Questions

 

Areas of the 4 Step Quadrant

1. Awareness,
2. disassociate,
3. coaching,
4. rewiring action

 

Walking through the Quadrant for Procrastination
Step 1 Awareness:
• First pick your example from above or let us know in the comments one you have that we didn’t say. This is the start of awareness.
• Next in awareness see if you can identify where it came from.
• Next in awareness ‘Have you faced similar challenges or situations in the past that resulted in negative experiences or outcomes?’
Step 2 Disassociation: Disassociate and step out of your procrastinator into your inner coach and look at yourself from a distance and ask
Step 3 Ask these coaching questions:
• What is the worst thing that could happen if you don't complete this task or achieve this goal?
• What are you afraid of when you think about working on this task?
• What would it mean for your self-image or identity if you were to complete this task successfully?
Step 4 Rewiring Action
• Clearly define your goals and set specific deadlines for each task to create urgency and purpose.
• Start to develop a habit of starting tasks immediately, even if you don't feel like completing them.
• If a task can be done and complete in a few minutes or less, do it immediately. This gives you a dopamine reward (hit) which associates completion of a task with a sense of reward.
• Allocate specific blocks of time for different tasks and stick to it. Over time, your brain will become accustomed to the routine and associate these time blocks with focused work.
• Remember consistency is KEY you have to keep up the practice

 

 Walking through the Quadrant for Overwhelm

Step 1 Awareness:

  • Think of something that is stressing you. Get a sense of it and notice where you are feeling it in your body.
  • Describe the feeling for me, where is it, is it hot or cold, is it moving (for me I feel it in my chest and I feel I can’t catch a full breath).
  • What are you saying to yourself in your head like,

‘where do I start?’,

‘how will I ever work this out?’,

‘ where will I get the time /the answers etc?

  • Just be aware of all of that for a few seconds. Can you see and feel how your nervous system is overloaded. Your are firing and wiring at an intense rate. If this goes unchecked or you live like this and are not aware it will develop into a much stronger default stress pattern and keep running automatically.
  • Where else are you doing this in your life????.

Identify where it came from by asking:

  • ‘What specific situations in your life do you experience overwhelm?’ List them
  • ‘What specific subjects are in the overwhelm? List them on separate sheets.

Step 2 Disassociation: Disassociate out of the Overwhelm.

  • Step back out of all the subjects that are overwhelming you
  • Step into your inner coach and look at yourself from a distance and ask

Step 3 ask coaching questions:

  • What is the most important priority among the tasks or issues that are overwhelming me?
  • What resources or support can I leverage to help me manage this situation?
  • If I had this situation under control now how would I have done it? What were the steps?

Step 4 Rewiring Action

  • Break your most important priorities from above into smaller more manageable steps. Focus on completing one step at a time rather than trying to tackle everything at once. This behaviour reinforces a wiring of progress and control.
  • Create a timeline and plot the rest of your tasks/issues on it out into the future. So, so important!
  • Practice progressive exposure to stressors by gradually exposing yourself to manageable levels of stressors starting with small challenges and work your way up. By consistently facing and managing stressors, you can desensitise your brain's response to overwhelming situations and develop resilience.
  • Remember consistency and repetition is KEY you have to keep up the practice

Inner Critic:

This little exercise will help you start to rewiring your inner critic.
• Being aware is key.
• Next notice how you have a strong resilient aspect of you that would defend your family, friend, child if they were about to be wronged (let me know in the comments)
• What exactly does that inner critic say (write it down) (let me know in the comments)
• Write down on a scale of 1-10 how does that feel
• Disassociation. Hop out of that aspect of you ie your inner critic and notice it from a little distance.
• Reduce the size of him/her.
• Lower the volume of the voice
• Change the speed of the voice
• Notice any feelings related to what your inner critic says leave your body
• Notice that he/ she is only one aspect of you. Choose another one now eg that defiant part that would defend your child/mother/friend of someone wronged or was going to hurt or bully them and step into that part.
• While you are in that part of you and you feel the strength of that part, now look over at the small inner critic and notice how small and quiet she/he is.
• On a scale of 1-10 how do you feel now in relation to what your inner critic says. (let me know in the comments)
• Remember consistency is KEY you have to keep up the practice

Motivation:

Here are a few quick tips on Motivation
• People say action fuels motivation and I believe that too, however not always!
• I gave you my example of me during my break I had no motivation to create content and was procrastinating . Even when I took action it didn’t work ie I didn’t feel motivated.
• Then I got inspired (through taking time out and reflection) about what I really wanted to do and the way I wanted to go in my work to support you all and to support me too in the process.
• Once I was inspired by an idea the ‘Positive Pulse Collective’ and why it is so important to do it, my motivation started!
• Then after I was inspired I still had the odd day that I didn’t feel the motivation. On those days taking the ACTION did work to get me moving but I had to have the inspire piece in place first

I left you with this statement  'I hear I forget, I see I remember I do I understand’ please make sure you implement and 'do' the work to embed your understanding and your positive new Neural Pathways. One way of doing that is to join The Positive Pulse Collective by Clicking Here and get the Founding members once in a lifetime special offer ❤️