Client Name - Alternative 2

Record the client's attendance for this individual coaching session.

Record the client's emotional and physical state transition by observing their energy, presence, and mood when joining versus concluding the personal coaching conversation.

Evaluate how effectively the client followed through on the personal habits, self-reflections, or action steps agreed upon in the preceding session.

Designate the current health status of this personal coaching engagement to track client momentum, motivation, and relationship alignment.

Draft the coaching log for this conversation. Ensure notes capture meaningful personal insights and self-discoveries while maintaining client confidentiality.

Use this structured synthesis model:

Core Breakthrough / Focus Area: What was the central personal insight, emotional theme, or mindset shift explored today?

Agreed Action Commitments: What 1–3 specific personal practices, habit experiments, or actions will the client undertake before the next session?

Underlying Dynamics: What recurring personal patterns, self-beliefs, or unsaid feelings is the coach noticing?

Life Context / External Factors: Any personal relationships, lifestyle factors, or daily environment dynamics impacting the client?

Coach's Next-Session Focus: What topic, reflection, or accountability check should open the next call?

I wanted to send a quick note to say how thrilled I am to begin working together! Taking the space to focus intentionally on yourself and your goals is a powerful step, and I’m honored to partner with you on it.

Before we jump into our first session, I want to reassure you: there is no prep work required, and you don’t need to have everything figured out.

Our initial call is simply a safe, open space for us to:

A few quick tips to get the most out of our time:

If any questions pop up before we meet, feel free to reply directly to this message. Otherwise, take a deep breath—you’ve already done the hardest part by showing up for yourself.

🔲 I understand and agree to provide at least 24 hours' notice for any session rescheduling or cancellation. I acknowledge that missed sessions or late cancellations within 24 hours will be forfeited.

🔲 I understand and agree that sessions begin and end promptly at the scheduled time. Arriving late will reduce our session duration accordingly.

🔲 I understand and agree that coaching is a collaborative partnership where I remain 100% responsible for my own decisions, actions, and progress between sessions.

Now you have a list with 3-to-10 actions you need to take the following 90 days. We know that an action has to come before motivation. So behavioral motivation is about changing yourself to experiment with different behaviors when you least feel like doing them. What we do affects how we feel. When we engage in activities that give us pleasure and a sense of accomplishment, we feel good. So one critical method to get back to feeling good is to get you back doing 😍the things your love to do. For example - Just 15 to 20 min of moderate exercise a day can have a significant effect on improving mood and reducing anxiety. Which of the following things do you want to try? 👇

Choose at least 2 that you are commiting to do at least once a week.

Take one to three actions this week and evaluate how you feel before and after. Keep track of your mood here. Open the board to access your activation worksheet 👇

Some will say that happiness and freedom involve making conscious choices.

Others will refer to this as the pleasure of enjoying taking care of things and cultivating them, in other words, the ❤️🙏art of cultivating happiness.

It can be interpreted in some ways as being able to understand that to do "something new" or change something in your life (or even at work), you may have to change something right now, or remove something, or become better at doing something so you can have more time. It also means that when you make the decision, you consciously know that there are certain things that will be affected by it—maybe people around you, maybe your work, maybe your future, maybe other things that you do or how you do them.

In some way, it can be interpreted as making conscious decisions; happiness sometimes is just knowing what you want now (what you are adding, changing, or removing from your life) and consciously making that decision, knowing that it is possible and how it could affect everything else, so you know what to expect and are happy with the decisions you made without regrets.

Others will just interpret this as the ability to cultivate happiness. In some way, our happiness is similar to the plants we own. 🪴🌳

🪴Plants represent things in your life that you want to maintain, grow, and cultivate; they can be relationships, things related to work, finances, or even material things.

All plants will need certain care, but not only that, they will need your time. Nothing will remain or grow if it's not cultivated and treated with love, and to cultivate and love 'something,' you need time. Of course, not all 'plants' need the same amount of time or the same type of care, so this framework helps you use these plants as a metaphor for 'all the things' in your life that you want to keep in your life.

To start using this framework, consider all the things you want to keep in your life or add, and even start considering which ones you need to remove, improve, or change. It's not going to be easy; you may start by writing a list or adding multiple sticky notes to the board without touching the plants section just yet.

When you have the list, think about the following statements:

These are just some self-reflective sentences that may spark something in you, or maybe not. You can take them or leave them.

Start writing the names of the selected 'things' that you want to take care of right now and in the future. If you need more plants, that's fine; unlock the plants and copy and paste them.

In general, you should focus on the big things; there's no need to say that you want to sleep 8 hours if that is already obvious to you. You may add your husband, your kids, maybe your friends, maybe that project that is very important to you, maybe a sport, ...

Now think about 🙂 what it would need to thrive, and consider the time you think it will need from you. While you are doing this, also write down how much time you think you can give it. When you are done, evaluate if you have time for everything. Is this realistic?

🥅 Is there a new goal that you have in mind, a new thing you want to do, or something you want to achieve or even a new person in your life? How are you going to adapt things?

Reflecting on your values can help you identify your goals. We use them to guide our decisions and actions.

When our behaviors are aligned with our values, we feel better. Our values might be about work, relationships, health, and personal growth. We are including the following categories: Relationships, Personal Growth, Rituals, and Wealth.

So let's list some goals. 👈

Remember to revisit and edit these as often as you like.

GOALS:

🙏 Mark this step as complete once you are done👇Thank you!

Once you've identified a goal, divide it into SMART Goals.

We suggest working on one to three goals at a time.

Choose 2 or 3 goals and define the actions you will take in the next following 90 days.

What actions do you need to start, and which actions do you need to stop?

Review the 8 categories of our Wheel of Life Session in the board. The categories represent a view of a balanced and happy life. If your feel you need to add a new category if it's not already there - please add a new category. For example, some people want to separate the category Family and Friends into two separate categories. Some people want to add other categories like Financial Security, Volunteering, Emotional Health and Physical Wellbeing, Community, Leadership, etc. In general terms, our 8 categories include the following: Family and Friends: Include Family and Friends Significant Other: This category includes "Dating", "Relationship" or "Life Partner" Career: This category includes "Work", "Business" or "Volunteering". Finances: This category includes "Money", "Financial Security" or/and "Financial Wellbeing". Health: This category includes "Emotional", "Physical", "Fitness", "Spiritual" or/and "Wellbeing". Home Environment: This category includes "Work Environment" for career or/and business clients. Fun & Leisure Personal Growth: This category includes "Learning",” Reading”, “School/University”, "Self-Development" or/and "Spiritual"

Review all the categories and ensure you are satisfied with the options available on the wheel.

Optional: Add additional categories that are important to you. These categories represent a view of a balanced and happy life. For example, maybe you want to separate the category Family and Friends into two separate categories. Maybe you want to add additional categories like Financial Security, Volunteering, Emotional Health and Physical Wellbeing, Community, Leadership, etc.

Imagine the center of the wheel is a 0 and the outside is a 5. Choose a value between 0 or 5 (5=very satisfied).

Make sure you add the line wherever thought pops into your head without overthinking. Do not add the number that you think it should be or you've rationally chosen try and be as honest and true to this number as possible.

Once you are done, present the wheel of life they created. Ask yourself - "What do I see?" Is their wheel round or is their life going to be a bumpy ride?

Questions you can ask yourself: How do you feel about your current life wheel? Are any categories surprising to them? What are you struggling with the most? How do you currently spend time in these areas? How would you like to spend time in these areas? What would make that score 10? What would a score of 10 look like? Which of these categories would you like to improve? How are you going to make time for these changes? Can support from others help? Who and how can they help you? What changes do you need to make first? If there was one key action you could take to bring everything into balance, what would it be? Let’s create a list of 3 actions you can work on next week for each category that will help you find your balance. (Make sure to think about small steps)

What do you think when you look at your wheel of life?

Choose 3 areas you want to improve. Create a list of 1 to 3 actions (for each area) you could take that will begin to bring everything into balance and make you happier. Tips: Think of actions as small steps.