Cappuccino Coaching

Module 3Goal Setting

Welcome & Introduction(Give a few lines of introduction about yourself)

• “In my coaching I help …” (e.g - people with relationship issues or struggling with overwhelm)

• “Through questioning & coaching skills I help people …” (e.g– determine what their life purpose is, to set boundaries, set action plans & take action in their lives)

• “I’m a bit like a plumber – I help people unblock their problems!”

©Ruby McGuire 2014

What are Cappuccino Coaching Sessions?

©Ruby McGuire 2014

• A way of learning what coaching is

• A starting point for taking action and making some small changes in your life

• Safe environment – get involved as little or as much as you choose

• In business? A way of meeting like minded people, bring your business cards & share

• Not in business? Just mingle, make new friends

What We Will Cover Today

• Mini review of past 6 months

• The ‘Fabulous 4’ to support you with your goals

• Some key words and goals & intro to ‘Funky’ goal setting

• Checking goals are valid & what you want

• What are you telling yourself?

• Tackling procrastination & committing to action

• Celebrating success©Ruby McGuire 2014

Mini Review of Past 6 Months

• What 3 lessons have you learnt in last 6/12 months?

• What dreams have come true?

• What 3 things are you most proud of yourself for?

• What do you need to let go of? (something you didn’t achieve?)

• What would you like to Stop-Start-Continue?

©Ruby McGuire 2014

10 Mins – Worksheet & Review

The Fabulous 4 - #1 Energy Drainers

You’re starting from a blank page – Be kind to yourself

• Clear your energy drainers – What are you tolerating?(unfiled paperwork / phone calls you need to make / friends you need to catch up

with / drawers to be tidied / decorating etc.)

• List 10 things that you know need doing. Make it your goal to complete as many of them in the next 30 days as possible

©Ruby McGuire 2014

5 Mins – Worksheet & Review

The Fabulous 4 - #2 Power Hour*

• PDCA – Plan-Do-Check-Act – Problem solving tool for entrepreneurs

• Set 1 hour per week – your Power Hour* where you will focus on your goals, reviewing your progress and resetting where necessary

• Weekly plan night / lunch break

Commit now – what day/time each week works for you?(Space on worksheet)

*Used with permission from Louise Presley Turner(www.thegameoflife.co.uk)©Ruby McGuire 2014

The Fabulous 4 - #3 Self CarePhysical care; healthy & regular eating, exercise, rest and relaxation, sleep

Emotional care; relationships, friendships, community, talking through problems, forgiveness

Mental care; unplugging from technology, doing something non-work related, learning something new, setting boundaries, problem solving, gratitude, positive words

Spiritual care; connecting with nature, meditation, quiet time, mindfulness

What 3 daily routines can you create for your self care?(walk the dog, read a book, sit quietly with a cuppa, go to bed at a set time, exercise etc) (space on worksheet)

©Ruby McGuire 2014

The Fabulous 4 - #4 MITs & ABCsSet yourself up for success

• Set your MIT’s– top 3 Most Important Tasks (Leonie Dawson)

• Use your diary – ABC’s

• Pomodoro Technique - http://pomodorotechnique.com/

(these bullet points are on the worksheet)

©Ruby McGuire 2014

Three Little Words(optional content – space on worksheet)

• If you had to choose some words for how you want the next 6/12 to be what would you choose?

• Focusing on how you want to 'feel' think of 3 words that would help you achieve your goals and bring you the most happiness

Freedom.Wealth.Family / Create.Health.Action / Organised.Positive.Fun

• How do you already live those words?• How would life be different if you allowed these words to

be your guide?• Want only one word? That’s fine too – (mine is …)

©Ruby McGuire 2014

Three Big Goals• KISS – List 3 goals you would like to achieve in the next

6/12 – Only 3. If you achieve them early you can set some more (on worksheet)

• SMART? (Specific-Measurable-Achievable-Realistic-Time Based)Don’t be realistic – set FAB goals – Fun, Amazing, Big goals – open up the power of possibility – don’t limit yourself

• Are these goals what you REALLY want? (on worksheet)

• Moving forward to … what will you be/do/have when you’ve achieved them?

• This is a really important one - If you could have your goal now would you take it?

©Ruby McGuire 2014

‘FUNKY’ GOAL

SETTING

Make it FAB!!

Aim high

Unshakeable plan

So good you just KNOW it will work

Take action now

Even just one teeny weeny step

Keep at itDo something every

single day

YES! Achieve success

You can do it, just commit!

Intro To ‘Funky’ Goal Setting

MY FUNKY GOAL IS...

FIRST 3 STEPSWeek one......................

......................

......................

......................

......................

FIRST 3 STEPSWeek TWO......................

......................

......................

......................

......................

FIRST 3 STEPS

Week THREE..............................................................................................................

FIRST 3 STEPSWeek FOUR......................

......................

......................

......................

......................

Is it FABULOUS?Is it UNSHAKEABLE?

What can I start NOW?I will KEEP the momentum going

YES, I’m 100% committed to doing this!

Time to celebrate

my progress!

Set 3 small steps for each week and watch

the magic unfold

Three Words – Three Goals

So you have your (3 words and) 3 goals that you really want to achieve?

1. Write your goals down. What gets written gets done – Set a deadline for completion

2. For each goal write down your very first action step. As you start to work on your goals and complete that step write down the very next step. Too many steps = muddled mind and overwhelm (Goals Matrix)

3. Now build in milestones and rewards ©Ruby McGuire 2014

10 Mins – 3 Action Steps For Goals (nb – ask questions one at a time – space on worksheet)

Think You Can’t Do It?• What are you telling yourself? (“I’m not good enough”, “I don’t

have enough time”)

• Flip it (“I am good enough”, “I have more than enough time”, “I will make time”)

• Find evidence to prove that theory instead(“I never thought I’d run that race or complete that essay but I did it, I proved myself wrong.”)

Keep finding the evidence to support it. The more evidence you gather the better

You need to tell your brain the positive outcome but this can cause what is known as Cognitive Dissonance – when you say one thing and think another. This can cause discomfort as you are holding two conflicting ideas at once. Keep going with it though – it works!

©Ruby McGuire 2014

Procrastination – 3 Top TipsDon’t let procrastination hold you off track (We have a whole session on procrastination coming soon but until

then here are 3 top tips for procrastination)

1. Start!(Starting is sometimes the hardest bit – do 5 minutes on something just to get you going)

2. NoticeNotice what you’re doing instead of the thing you’re meant to be doing – ask yourself why you’re putting it off

3. Next StepWrite down the very first step, get that done andthen write down the very next step(bullet points on worksheet)

©Ruby McGuire 2014

Commit To Action

• Thinking back to your 3 goals what are the 3 action steps (one for each goal) that you are going to commit to?

• Each person – share your action

• How are you feeling about your goals?(Looking forward to achieving them? Can’t wait to hear the sound of that champagne bottle being opened? Ready to dive right in and get to grips with what needs to be done?)

• Facebook Group – for accountability

©Ruby McGuire 2014

Celebration is Important!

How will you celebrate when you've achieved the things on your list? Have a celebratory reward for each item

For small milestones it could be;

•sitting down for 10 minutes to read a book with a cuppa

•pampering session

•a creative workshop

For larger milestones it could be;

•a night out

•a shopping trip with friends

•new gadget/shoes

What might your rewards be?

©Ruby McGuire 2014

What We’ve Covered Today

• Mini review of past 6 months

• The ‘Fabulous 4’ to support you with your goals

• Some (key words,) goals & intro to ‘Funky’ goal setting

• Checking goals are valid & what you want

• What are you telling yourself?

• Tackling procrastination & committing to action

• Celebrating success©Ruby McGuire 2014

Enjoyed Today’s Session?• What was the best thing about this session?

• Come back next month for our topic on ….

• Tell your friends, follow on facebook, twitter etc (give business card if you have one)

• Want to work with me 1-2-1 (here’s how…)

• If you’ve left your name will add it to my mailing list – latest topics, hints/tips etc

• I will leave you with some words of wisdom

©Ruby McGuire 2014

©Ruby McGuire 2014