Ch 8 - Vision and Goals Flashcards

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1
Q

What are the essential elements of a vision?

A

Values (who do I want to be?)
Outcomes (What results do I want to achieve?)
Behaviors (What activities do I want to do consistently?)
Motivators (Why does this matter a lot to me right now?)
Challenges (What challenges will I overcome?)
Supports (What support team and structures will I put in place?

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2
Q

What are the qualities of a good vision statement?

A

1 it is desired (what the person wants, not what they don’t want)

2 it is grounded (building on current success)

3 it is bold (stretching the status quo)

4 it is palpable (written in present tense as if it were already true

5 it is participatory ( involving many stakeholders)

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3
Q

What is the connection between goal setting and vision?

A

Through goal setting we turn visions and intentions into actions and reality.

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4
Q

What does a Wellcoaches wellness plan include?

A

1 A compelling vision
2 3-month goals designed to lead to that vision
3 weekly behavioral goals that generate steady incremental progress

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5
Q

What is the definition of wellness?

A

Wellness can be described as the presence of well-being and the culmination of life and health giving practices

Or Wellness is the mastery of one’s well-being–physical, mental, emotional, and spiritual– through regular practice of healthful behaviors.

Wellness is not the absence of disease or the opposite of illness

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6
Q

How should vision statements be written?

A

In the present tense, as if they are already happening, and in the client’s voice.

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7
Q

Explain the difference between analyzing the causes of problems and appreciating what problems have to teach us. Give examples of how that may be done with clients.

A

Analyzing the causes of obstacles, barriers, setbacks, and challenges as though they were deficits to be fixed or problems to be solved can generate a downward spiral of discouragement and resentment.

It is better to assist clients to generate new possibilities for meeting challenges by
staying positive,
appreciating strengths,
brainstorming alternatives and
mobilizing resources

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8
Q

Until clients are ready, willing, and able to take action, what should the coach do to help increase their readiness to change?

A

In the early stages of change, it is especially important to express empathy for client feelings and needs as well as certainty that they have what it takes to succeed.

This validates clients and helps them reconnect with their capacity for change and growth.

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9
Q

What are the 4 mechanisms through which goals affect performance?

A

1 goals provide direction of attention and effort toward goal related activities

2 goals energize. High level goals lead to greater effort then low level goals

3 goals encourage persistance

4 goals affect action indirectly by leading to arousal, discovery, and use of task relevant knowledge and strategies

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10
Q

Explain the difference between behaviors and outcomes.

A

Outcomes - the results the client’s want to achieve (what they want to accomplish - such as losing 20 pounds)

Behaviors - the actions clients want to take to help them reach their desired outcomes (how to get there)

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11
Q

Where should outcome goals be included?

A

Primarily in the vision statement

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12
Q

True or False: In and of themselves, outcome goals do not lead to behavior change?

A

True

To assist clients in changing their behaviors it is important to set behavioral goals

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13
Q

True or False: Outcome goals such as losing weight, should never be included in 3-month or weekly goals?

A

False
Outcome goals–like losing weight– can be included as long as they are clearly tied to enabling SMART exercise and nutrition goals.

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14
Q

How do behavioral goals help clients reach their vision?

A

They enable clients to
1 think about the specific actions and behaviors they want to do next in working toward their vision

2 to measure progress against their initial baseline behaviors

3 measure the overall success of their coaching program

4 and enable coaches to measure success

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15
Q

What are the qualities of effective behavioral goals?

A

They are
1 SMART
2 break large goals into incremental goals
3 they are chosen by the client not imposed from the outside
4 address environmental factors (support team, systems)
5 they evolve as the client’s experience unfolds (trial and correction, not trial and error)

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16
Q

What can we learn from TTM about setting behavioral goals?

A

Behavioral goals should be scaled appropriately to the person’s stage of change.

In the early stages of change it is important to assist clients to develop “thinking about” and “feeling about” or “learning about” goal that will increase their readiness to change in a particular area.

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17
Q

Why is it important and valuable to track outcomes overtime?

A
To demonstrate and document that the behavioral goals are making a difference in helping the client achieve their desired results.

If clients have not achieved their goals satisfactorily, new behavioral goals may need to be set.

Examples of outcomes to track:
Blood pressure
Weight
Stress levels
Bone density
Positive self-talk
Peace of mind
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18
Q

Why do we ask clients to set 3-month goals?

A

Goals with a 3-month timeframe are medium-term goals during which time clients can start, learn, and hopefully maintain a new set of behaviors.

3-months is short enough to provide a sense of urgency for weekly goal setting allowing clients to mobilize their motivation around realistic and meaningful actions and outcomes.

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19
Q

What should you ask clients to help them set their 3-month goals?

A

What behaviors (actions) they want to be doing consistently 3 months from now in each of the wellness areas they included in their vision.

Specific, manageable, behavioral goals should be always linked to a client’s vision

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20
Q

How often should the coach review 3-month goals with the client?

A

It is appropriate and helpful to check progress toward 3-month goals on a regular basis (at least monthly)

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21
Q

Why are News Years Resolutions usually not successful for generating lasting change?

A

They are usually stated as outcome goals.

Without including the behavioral piece, the necessary action steps, clients are not likely to be successful.

Setting News Years Resolution as outcome goals which are not achieved by 60% of people, may lead people to think goal setting is a recipe for failure and clients who have been disappointed this way may be hesitant to set goals at all.

Teaching clients to break down their outcome goals into specific, manageable, behavioral steps makes steps more likely.

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22
Q

Why do we set weekly goals with clients? How many should be set?

A

Weekly goals enable clients to take small manageable steps toward their 3-month goals.

Achieving these stepping stones is often a breakthrough in building a clients confidence.

3 to 5 per week

23
Q

When setting weekly goals, you should help you clients set goals designed to reach what percentages of success?

A

Work with clients to set goals that can be met at least 60% of the time

If goal achievement is less than 60% the goals may be too ambitious.

If goal achievement is consistently more than 80% the goals may not be sufficiently ambitious.

24
Q

What does the acronym SMART stand for?

A
Specific
Measurable
Action-based (behaviors)
Realistic
Time-lined
25
Q

What makes a goal specific?

A

A specific goals includes
What: the actions and behaviors the client wants to engage in
How: details of how the actions will be taken
When: details of when the action will be taken
Where: may also be included

Should include enough information so it can be added to your calendar as an appointment with the details of what, how, when and where (if applicable)

26
Q

What makes a goal measurable?

A
Including specific information that identifies when success is attained such as 
how many times per week 
for what amount of time (minutes, hours)
how many (quantity, repetitions, miles)
27
Q

What makes a goal action-based?

A

The goal should specify the actions or behaviors the client wants to take.

28
Q

What makes a goal realistic?

A

The goal should be a small, manageable step towards the clients 3-month goals and vision. It should be realistic based on the clients current level of skill or fitness.

Being successful at achieving one goal helps clients move forward with other goals. Success builds self-efficacy and self-esteem.

29
Q

What makes a goal time-lined?

A

The goal should include information on when the action will be taken.

30
Q

List 3 behavioral weekly SMART goals.

A

1 I will substitute applesauce for butter on my toast for breakfast five times next week.

2 I will increase my water intake from two glasses to four glasses a day by drinking a glass of water mid-morning and mid-afternoon.

3 I will eat dessert one time this week on Saturday night and savor it slowly.

31
Q

List 3 cognitive weekly SMART goals.

A

1 I will define an list 3 of my top motivators for my priority goals for next week

2 I will make a list of the pros and cons for losing weight on Tuesday night before I go to bed.

3 For 2 days this week (Tuesday and Thursday) I will log my thoughts and emotions when I eat

32
Q

Besides being SMART what other criteria should weekly goals meet?

A

1 they should be written in the client’s voice
2 they should be written in positive form (what the client wants, not what they don’t want
3 Each goal should include only 1 measurable behavior

33
Q

What is brainstorming and where is it used in coaching?

A

The rapid generation of possibilities

It is a fundamental part of the generative moment and the goal setting process

Clients and coaches co-generate a number of possible strategies or actions for consideration

After generative a list of 6 to 10 ideas the client can explore each to determine which are the most inspirational and feasible

34
Q

What is required for a brainstorming session to be most effective?

A
Clarify the topic
Clarify the output (what is being generated)
Defer judgment
Encourage bold, even wild ideas
Build on what others say
Be visual and specific
Go for quantity (6 to 10)
Do it fast
35
Q

Why is it important to discuss client strengths and motivators when setting goals with clients?

A

Understanding the strong positive motivators behind the goals helps clients stay on track

For example a client wants to lose 10 pounds, ask how it’s connected to the vision of her best self.

Then explore whether this motivator is strong enough to keep her on track: “Will this reason keep you on track to make the necessary changes?”

36
Q

How does a coach assess a client’s confidence in their ability to meet a goal?

A

Use a confidence ruler or scale

What is your confidence level, on a scale of 0 to 10, for achieving this goal?

Explore why they did not pick a lower number or
What it would take to generate a higher number

37
Q

What is the rule of thumb level for a client’s confidence in their ability to achieve their goal.

A

A level of 7 or higher

If they pick a 6 or lower on the confidence scale, they likely are not confident enough to succeed

In that case you may need to re-evaluate the goal, make changes, and design strategies so that the client will feel more confident in their ability to achieve their goal

38
Q

How would a coach assess if a client is ready, willing, and able to change?

A

To assess if a client is ready, willing, and able to change it is essential to determine how important a goal is to them.

Ask: How would you rate the importance of this goal on a scale of 0 to 10?

Explore why they did not pick a lower number and what it would take to generate a higher number.

39
Q

What should a coach do if their client is not ready for change?

A

Express empathy and acceptance and explore the conditions that would generate readiness so that they recognize them when they arrive.

40
Q

What does it mean to be accountable?

A

In coaching it means that clients commit to giving an account of what they did, what happened, what worked, and what didn’t work, and what they want to do differently next time.

41
Q

How is holding clients accountable in coaching different from their being held accountable in the workplace and at home?

A

In coaching accountability is an empowering conversation that provides structure, measurement, and support. It includes reviewing a client’s best experiences with goal accomplishment and designing new behavioral goals for the future.

42
Q

How should coaches start goal review each week?

A

By asking about things that went well.

It is important to start the conversation on a positive note and to help clients focus on what they accomplished (instead of what they did not accomplish)

43
Q

What should coaches do when the client’s focus is stuck on what they did not accomplish?

A

Encourage reframing in positive terms, even when no progress seems to have been made.

By reframing goal accomplishment in positive terms and by asking positive questions, coaches empower clients to move forward

44
Q

When is it appropriate to talk with clients about challenges and strategies they may want to use for dealing with them?

A

In the generative moment section (not in goal review)

45
Q

When reviewing goals each week, what is the best way to quantify a client’s goal achievement?

A

Ask them “What percentage of achievement die you reach for this goal?”

46
Q

How can a coach tell if a clients goals are the right level of challenge for them?

A

If goal achievement is consistently below 60%, the goals may be too ambitious.

If goal achievement is consistently greater than 80%, the goals may not be ambitious enough and may not be engaging.

47
Q

What does it mean to set outcome baselines?

A

Outcome baselines are measurements of body weight or composition, health, fitness, life satisfaction at the beginning of the coaching program.

As the client engages in new behaviors, current measurements can be compared to baseline measurements to track progress over time.

48
Q

What does it mean to set outcome baselines for weight management?

A
Outcome baselines for weight management can include:
Body weight
Body composition
Waist circumference
Clothing fit
BMI
Waist/hip ratio

In addition success can be measured by recording behaviors that assist people to maintain a healthy weight over time including
Fruit and vegetable intake
Steps per day
49
Q

What does it mean to set outcome baselines for fitness?

A

Outcome baselines for fitness can include:
Fitness levels as assessed by a certified personal trainer

50
Q

What does it mean to set outcome baselines for nutrition?

A

Outcome baselines for nutrition can include:
Serving of fruits and vegetables consumed per day
Recording intake of specific foods (such as high fat or high calorie foods)
Tracking daily water intake
Completing periodic food logs

51
Q

What does it mean to set outcome baselines for stress management?

A

Outcome measures for stress management may include:
Logging high-stress events or stressful situations
Logging triggers that appear to accompany high-stress situations
Recording thoughts that accompany stressful feelings
Tracking stress levels daily or hourly such as using a scale of 0 to 10 (low stress to high stress)

52
Q

What does it mean to set outcome baselines for health risks?

A
Outcome measurements for health risks include:
Cholesterol levels
Blood pressure
Blood Glucose
Resting heart rate
53
Q

What does it mean to set outcome baselines for subjective self-reporting on life goals?

A
Outcome measures for life satisfaction can include developing a scale of 0 to 10 for assessing
Peace of mind
Energy levels
Self-esteem
Enjoyment of life
Productivity
Sleep Patterns
Confidence or feeling in control