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8/13/2019 Life Coach Workbook
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Copyright Life Coaching You 2003, 2004, 2005www.lifecoachingyou.co.uk
l i f e coach ing youyou CAN change you r l if e
your guide to achieving
your full life potential
11 steps to success
- Alan Wilson, Founder of Life Coaching You
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You CAN change your life
Welcome to your path towards changing your life. Youve got this far, so we know theres a
part of your life you want to change. If the change were easy, youd have done it by now.
However provided you are prepared to stick with it, this workbook will help you overcome the
difficulties and create a better life for yourself.
You may need to consider changing your current habits and look at creating new ones. After
all, if you keep doing what youre doing - youll just keep getting what youre getting now! Just
by committing to making one small improvement each day can make all the difference.
It can be as easy as that. In reality it is not always easy, so if you seriously want to make
a change in your life and are ready to work at it, then lets start to get you on the path
to success.
Step 1
Preparation
Before you start each exercise in this course get into an energised and positive frame of mind
to get yourself motivated. Think about what makes you feel good and do it for a few minutes!
take a brisk walk
play some music loudly and sing along to it
stand up and have a big stretch
jump up and down ten times
stand outside and take some deep breaths of fresh air
think of something you enjoy and breathe deeply
think about the best your life could be - where are you? what are you doing?
who are you with? etc
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Step 2
Dont fall into the trap of just looking at whats wrong or what you feel you dont do well.
Start noticing - and take time to reflect on - what you do well. Go one step further and make a
list to keep near you as a reminder. This can provide a great boost to your confidence and
self-esteem which really can help you to push through barriers and move you forward towards
what you want.
So, are you ready to make a commitment to yourself and start creating a life that you love?
What I do well
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Step 3
Do eliminate the word failure from your vocabulary - it can be quite a liberating experience!
Starting thinking of failure as just a different outcome or result to what you had expected.
Some of your greatest learnings will come from these different outcomes so dont deny or
ignore them. Rather, celebrate the experience and the learning you have gained. Also make a
note of whats good in your life right now. We can sometimes be so focused on whats not
good that not only can we miss valuable opportunities but we miss the good stuff thats actually
happening around us!
Whats good in my life now
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Step 4
This Wheel of Life exercise will help you to put some priorities in order and also to look closely
at your life at the moment.
In the centre section of the wheel below write the eight areas of your life that are most
important to you. For example money, health and vitality, physical environment, family,
children, friends, partner, fun and recreation, personal development/growth, quality time
children/partner, emotional well being, social life, spiritual life etc. If you need to you can add
more segments.
Can you think of three more areas specifically for you?
Give each section a score of between 1-10 as to how you feel about that part of your life right
now. For instance 1 is the lowest and might be rated catastrophic and 10 is the highest and
might be rated fantastic.
For example:
Business - 6 Money - 2 Family - 5 Partner - 1
Health - 6 Fun - 3 Personal development - 8 Spiritual - 8
In the middle section of the wheel write one thing that would greatly enhance this particular
area. Think about what would make it a 10 or if youve got a score of 10 already, what would
make it even better!
For example:
Family - arrange more regular meetings
Health - do more regular exercises
In the outer section of the wheel write one thing that you could do right now that would
improve this area of your life.
For example:
Family invite them for Christmas dinner
Health join a health club
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Example Wheel of Life
Busin
ess Money
Fam
ily
Partn
e
r
HealthFu
n
Persona
l
deve
lopment
Sp
iritu
al 6 2
5
1
63
8
8
Arr
ang
emore
regularmeet
in
gs
Inv
itethem
to
Ch
ristmasdinne
r
Domoreregular
exercises
Joina
healthclub
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Your Wheel of Life
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Step 5
Dream time!
Spend at least 10 minutes thinking about and filling in the following section. Let your
imagination run away with you and write down everything in your wildest dreams. Assume no
limits of time or money.
Everything I want to do Everything I want to have Everything I want to be
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Step 6
Whats important
Pick the six things you want most from the three lists and write them below (do not worry about
the order or priority).
Under each want briefly write how if you had it now it would improve your life.
No
1 Want
How will it improve my life?
2 Want
How will it improve my life?
3 Want
How will it improve my life?
4 Want
How will it improve my life?
5 Want
How will it improve my life?
6 Want
How will it improve my life?
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Step 7
More Clarity
Transfer your wants list onto this sheet and referring back to Your Wheel of Life, ask yourself if
you had this want would it improve the individual sections of your life?. For EACH section
that you consider it will improve your life, give it a point in the Score box. Repeat this exercise
for nos. 2-6. Finally, count up the scores for each of the chosen six wants.
You may find that 2 or even 3 score the same, or there may be one thing thats way aboveeverything else. Focusing your attention and effort on the highest scoring topic(s) will have
the greatest positive impact on your life as a whole and is a great place to start making
some changes!
Choose one area to work on initially, then you need to create a SMART goal.
Wants Score Total
1
2
3
4
5
6
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Step 8
SMART goals
A word about SMART goals
Some people do not rate SMART goals and that is usually because they do not work through
the goal to ensure that all elements are included and are accurate and concise.
I can assure you that if you work 100% within the following criteria, you will be successful- I guarantee it!
S M A R T is an acronym for Specific, Measurable, Achievable, Realistic and Tangible/Timed.
Your goals need to contain all of these elements to make them valuable and enable you to
make progress and achieve. So lets go through each of them in turn.
Specific - A specific goal has a much greater chance of being accomplished than a general
goal. To set a specific goal you must answer the following questions:
Who: Who is involved? It must only involve you.
What: What do I want to accomplish?
Where: Where will I be?
When: When do I want it by? If its a big goal, does it need to be broken
down in steps?
Which: Which things will help me and which will hold me back?
Why: Why do I want this? (be specific!) What will I see, hear,
feel when I have achieved my goal?
Example: A general goal would be, get in shape but a specific goal would be lose 10lbs within
30 days and be able to run for 10 minutes at the gym.
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Measurable - When you measure your progress, you stay on track, reach your target datesand experience the exhilaration of achievement that spurs you on to the continued effort
required to reach your goal. Ask yourself How will I know when Ive achieved it? and
write it down.
Achievable - When you identify the goals that are most important to you, you start to find ways
to make them come true. You also begin to develop the attitudes, abilities and skills to reach
them. In addition you will start to notice previously overlooked opportunities which can bring
you closer to achieving your goals.
Some questions that can help are:
1 What could I do to move yourself one step forward?
2 What would I be doing if:
I were not answerable to anyone?
I had all the money in the world?
I could devote all your time to this?
3 What could I do if I did not have to live with the consequences?
4 If I secretly knew what I should do first, what would it be?
5 Review options carefully - does this spark another idea?
Choose one option that will move you forward. It can be the easiest, cheapest, quickest.
Confirm that it will move you forward. What will the benefit be? Identify it and write it down.
Goals that you may once have thought would never happen move closer and become
attainable. This is not because your goals shrink but because you grow and expand to match
them - when you list your goals you build your self-image.
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Realistic - To be realistic, a goal must be something which you are both willing and able towork towards. A goal can be both high and realistic; you are the only one who can decide just
how high your goal should be. But be sure that every goal represents substantial progress.
Tangible/Timed - A goal is tangible when you can experience it with one of the senses. In
your mind, can you see a picture of it, hear someone congratulating you on achieving it, taste
the success, or smell something new? If you can, you have a better chance of making it
specific and measurable and thus attainable. (Timed has been covered under Specific)
Goals lead to success!
You may be interested in some research carried out by Yale University which proved that 3% of
graduates were worth more after a period of 20 years than the other 97% put together! These
3% also had better health and enjoyed better relationships. So what did they have that the
other 97% didnt? Parental wealth, better degrees, better careers, different gender or ethnic
origin? No. The 3% had written goals.
My goal is to
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Step 9
Challenge your goal
Any goal that is worthwhile has to be a challenge. Could you review your goal and increase it
by a value of about 10%?
My revised goal is
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Step 10
Rate your goal and commit
By now, you should be raring to get going with your new goal. But before you do, stop and ask
yourself if this is what you really want and give it a score of between 1-10 (1 being that you're
not bothered either way and 10 being a must have). If you're not scoring at least a 9 then you
need to go back a few steps and find a goal that you really do want, or to consider how you
can retain the basis of the goal but increase the score of achieving it to a 10.
To make way for this goal it sometimes helps to review your time commitment. But remember,
it's no good cheating yourself, because that is probably what stopped you achieving what you
wanted in the past.
I (name) rate my goal a 10.
My goal is to
Signed Date
On completion of your goal - you must remember to celebrate your achievement.
This is the best part. Be good to yourself. Enjoy your success and celebrate in a special way.
During your celebration take some time to think back on what you have achieved. Write down
everything you saw, heard and felt when you were successful - and keep it near you to remind
yourself. If you do not use a journal, now is a good time to start one .
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Step 11
You are on a roll
Make the most of this euphoric period by going back to Step 7 and looking at the second
highest topic. Before creating the next SMART goal you will need to review the scoring
process to ensure that it is still the same as it was now you are in your new situation.
Having successfully made one large improvement in your life, you are now ready to go on and
achieve your full life potential. It will help you if you write down your goals every day and revisethem accordingly.
Good luck. If you get time, please let me know how its going.
Having successfully achieved your goal of getting into the right frame of mind, you can now
move onto the next phase of changing your life.
The privilege of a lifetime is being who you are.
Joseph Campbell
I do hope you have enjoyed your experience, made some progress in your own empowerment
and I wish you every success in the future. If you did enjoy it, please tell your friends. If you
haven't, please tell me.
If you are stuck or would like any help breaking through a barrier, please call me
on 0845 644 2400 (local call rate) for a collaborative discussion.
ThanksAlan
PS There is a great deal of information and free resources at:
www.lifecoachingyou.co.uk
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Alan Wilson - Founder
Alan Wilson began his career in the advertising and marketing
industry over thirty years ago and has a proven track record of
achievement. He created a very successful group of companies
in differentiating his clients in the competitive business to
business arena. Alan has been married twice and has three
children, Toby - 25, Holly - 23 and Cassy - 12.
Humbled, Moving Forward
Following a meeting with a Life Coach, his passion for helping people to achieve their potential
was ignited. His own life coaching training followed and he describes this experience as
'humbling and exciting'. To further enhance his skills to create self empowerment, he has
trained in principle based psychology, parent coaching, Neuro Linguistic Programming (NLP)
and complimentary therapies. Alan is now committed to a life-long quest of personal
development and growth.
Playing it Forward
He uses his expertise in principle based psychology, life coaching, neuro linguistic
programming and complimentary therapies to help people break free from their personal and
business limitations and find their own empowerment.
In addition to writing programmes, an ebook, ecourse, running training courses, workshops and
teleclasses. Alans biggest challenge so far is creating a programme to bring children and
families together. One parent said 'I've tried all sorts of therapies and counselling and I don't
know how you have done it but, you have shown me a chink of light in the black hole. I never
thought I could ever be happy and you have given me faith in myself' and another, 'I learnt that
I'm not a fat, ugly, wicked, ice queen or a traitor. I am a loyal, caring, loving woman who is
learning to trust again and it feels fantastic'.
Specialist programmes
He has written courses for delivery by other professionals - life coaches, youth workers,
teachers, child development specialists, etc. Some additional applications have been Train the
Trainer, Train the Teacher and a special course for foster carers and their children. He is also
currently working to develop an accredited course with the Kent County Council for this latter
group, for incorporation into their training.
With his expertise and specialist knowledge, he is in much demand by other life coaches and
he has recently undertaken to write a course on parent coaching for inclusion on the website of
Fiona Harrold 'the country's top life coach' - Daily Mail.
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Some Case Histories
James
I first met James (name change) when he came out of hospital after a burst ulcer. Sadly he
was also diagnosed HIV positive and had no will to live. His brother recommended me to him
and I promised to help in whatever way I could. What a challenge! Our first appointment
lasted well over two hours. There were lots of things James wanted to do but he hadnt
focussed on them before or believed they were achievable. As we spoke he told me he
wanted to get to grips with his computer, explore his interest in the arts and somehow wanted
to do something about his deep-rooted desire to help other people. Using a couple of life
coaching tools we were able to set some goals for him so that he had something to work
towards. During the following months he made excellent progress on all his goals. He took
himself out of his immediate environment and away from his insular outlook, started a
computer course, joined a study group on the history of art, researched some holistic therapies
and even started to think about going back to work.
Sounds remarkable? He thought so too - and so did his brother!
JuneJune (name change) is a successful saleslady but was unable to have the relationship she
wanted with her husband. She also found herself being drawn into an affair. For a couple of
months we worked together to identify what she really wanted from her life, her work and her
husband. She decided what it would take to enable her to create an environment where her
husband would value her as an individual again. And - guess what - they went off for a second
honeymoon together!
I didnt ask her any details but she looked very happy when she came back!
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Some Testimonials
You dont have to know what you want to do in your life to have
life coaching but I believe it certainly helps you get there! Natasha Smith, Interior Designer
Alan helped me greatly in getting me to start practising
what I preach on a daily basis. Adrian Mole, Professional Tennis Coach
I can now see a path towards resolving some
of my future objectives. John Whiting, Managing Director, Whiting Group
In quite a short space of time you have helped me to
sort the wheat from the chaff and focus on the important
issues in my personal and business life. Tim Levey, Partner, Reeves Neylan
I have been so impressed he is going to work with
all my staff, I cant wait to see the results.
Diane Graham, Club Manage, Dragons Health and Fitness Club
His constant enthusiasm and regular communication
has, no doubt, helped me to make some very positive
fundamental changes. Michael S Low, Tai Chi Master
He started to coach me and out of this has sprung an
exciting opportunity to introduce his approach into the
school curriculum. Derek Handy, Headteacher, Palace Wood Junior School
Alans professional and relaxed manner is a blend
of skills that works for me and belies the results.
Ian Longstaff, Customer Services Manager, Sprint Telecommunications
Alans versatile methods have exceeded my expectationsand enhanced my life no end. I feel a real winner. Helen Anastassiou, Homemaker
His insightful comment and probing questions allowed
me to uncover my true motivation and create an
empowering vision for my life. Clive Honess, Consultant, Euphony Communications
Alan has motivated me to work towards achieving my goals. I knew
what I wanted to do, but he just pushed me in the right direction. Emma Wood, Receptionist