Overview: The purpose of self-coaching is to bring a sense of direction and inner peace to the participant – a state of being mentally and spiritually calm, with enough knowledge and understanding to keep oneself strong in the face of discord or stress. This state can be measured and brings the following results according to the research. To summarize, participants were more self-sufficient and self-reliant, they sounded more upbeat and flexible, felt healthy, relaxed and more enthusiastic after successful self-coaching.
Mental Rehearsal Self-coaching process and structure
Many folks are not motivated to make the effort to become more self-aware. So they just set their life map on automatic and float through life accepting what ever comes their way.
Formula for Change Self-awareness and Action = overcoming inner obstacles for personal growth and development.
Goal Focused Method for Personal Growth and Change
G-oal –Focus on what you want to accomplish. Make your goal specific and measurable
O bstacles—Barriers to accomplishing goal. E.g. Fear of failure, low believe in self (SA)
O utput—Effort and energy needed to overcome obstacle. Deliberate practice and effort
D—Development Plan– IF…Then Behavioral Method for Changing habits and triggers
Plan eg. If fearful then name it, face it and act
Start with a clear and focused mind.
Self-Coaching uses an imagery or mental rehearsal technique that involves free thoughts. You should be relaxed, focused, and willing to clear your mind. Identify a meaningful wish. This is meant to help you select a personal, academic, or professional desire—one wish that is dear to you. It should be challenging but feasible. It can be a wish you want to come true in a day, a month, or longer. Once you have a wish, summarize it in 3 to 6 words to make it memorable. Identify and imagine the best outcome. This part of the process enables you to connect your mind and feelings to the best result of fulfilling your wish. Be willing to think about the best result. Really see and feel what it’s like to accomplish it! Once you are ready, make sure to hold the outcome in your mind and imagine it. Identify the obstacle within you that is holding you back. Imagine it. Sometimes, our feelings, thoughts, or actions prevent us from fulfilling our wishes. Identifying your internal obstacle raises your awareness about what is preventing you from achieving your wish. You may have to dig deeper to find your real obstacle. Once you identify your internal obstacle, hold it in your mind, and imagine it. See and feel yourself experiencing the obstacle. Create an “if [obstacle], then I will [effective action]” plan. You can overcome your obstacle. First, identify one effective action you can take to overcome it. Then you will need to create a plan, but not any kind of plan. A WOOP plan has a specific formula: “If [obstacle], then I will [effective action].” This formula ensures that your plan is directly linked to the obstacle. Once you create a plan, you should repeat it aloud and imagine it. Reflect on the process. You may need to make adjustments to some or all sections of your WOOP. To do so, ask yourself: “Is this wish meaningful? Is this the real obstacle? Is this action effective? Did I really see and feel it, and feel engaged in the WOOP process? Once you find answers, WOOP again. Give it a try! Wish: What is an important wish that you want to accomplish in the next _________ [time period]? Your wish should be challenging but feasible. Write your response in 3 to 6 words. Outcome: What will be the best result from accomplishing your wish? How will you feel? Obstacle: What is the main obstacle inside you that might prevent you from accomplishing your wish? Plan: Select an effective action to tackle the obstacle.
Tool for change implementation:
If _________________________________________________, then I will ___________________________________________. Hold it in your mind. Take a moment to really imagine it. Hold it in your mind. Take a moment to really imagine it. Bringing WOOP
Sources and Reference Literature on Mental Contrasting Process
Duckworth, A. L., Grant, H., Loew, B., Oettingen, G., & Gollwitzer, P. M. (2011). Self- regulation strategies improve self-discipline in adolescents: Benefits of mental contrasting and implementation intentions.
Educational Psychology, 31, 17-26. doi:10.1080/01443410 .2010.506003. Duckworth, A. L., Kirby, T. A., Gollwitzer, A., & Oettingen, G. (2013). From fantasy to action: Mental Contrasting with Implementation Intentions (MCII) improves academic performance in children.
Social Psychological and Personality Science, 4, 745-753. doi: 10.1177/1948550613476307. Gawrilow, C., Morgenroth, K., Schultz, R., Oettingen, G., & Gollwitzer, P. M. (2013). Mental contrasting with implementation intentions enhances self-regulation of goal pursuit in schoolchildren at risk for ADHD. Motivation and Emotion, 37, 134-145.
Oettingen, G. (2012). Future thought and behavior change. European Review of Social Psychology, 23, 1-63. doi:10.1080/10463283.2011.643698
Oettingen, G., & Schwö rer, B. (2013). Mind wandering via mental contrasting as a tool for behavior change. Frontiers in Psychology,4:562. doi:10.3389/fpsyg.2013.00562 .