IIN Mod 7 - Sustainable Goal-Setting Flashcards
TTM; 4 step approach 2 goal setting; SMART goals; accountability & monitoring; goal-setting strategies
What is the transtheoretical model? What does it do?
To help a client plan and get ready for action, the coach must first assess how ready and willing they are to take action to make the desired change. A common tool for measuring this is the TTM l (also known as the Stages of Change Model).
What are the 5 stages of change in the TTM?
- Precontemplation
- Contemplation
- Preparation
- Action
- Maintenance
What is the precontemplation phase in the TTM?
I’M NOT READY YET PHASE
- I can’t vs I won’t groups - either unaware of the problem or resistant to change & avoid doing anything about it
- defensiveness
- indefinite amount of time could be spent here **
How does a coach help break a client out of pre-contemplation:
A client must raise their awareness of the downsides, or cons, of not making the change. The coach should never approach w/ confrontation to avoid triggering apathy & resignation.
*Decisional Balance tool should be used here to evaluate the pros and cons of changing vs staying the same
What is the contemplation stage in the TTM?
PSYCHING YOURSELF UP / I MIGHT
- fence sitters
- the place of ambivalence **
- clients thinking about making a change sometime within the next 3-6 months, but lack confidence/skills and feel unprepared
What is the preparation stage in the TTM?
LET’S DO THIS / I WILL
- Client to take action within the next month
- Prepping to do the work to achieve their goal
- Feeling more confident and less ambivalent
- more likely to participate in coaching program
What is the action stage in the TTM?
DOING THEIR THING / I AM
- Client started change and is consistently working toward goal by learning new skills, utilizing supportive relationships, creating intrinsic motivation, & being mindful of challenges
- up to 6 months taking action consistently until shift into maintenance phase
What is the maintenance stage in the TTM?
I LIKE THIS & WANT TO KEEP THIS AS MY LIFESTYLE / I AM STILL DOING
- individual has stuck with change for 6+ months & moving forward while recognizing relapse or lapse is common
- build a plan for when dealing with slip-ups
Four basic factors that contribute to successful goal achievement are:
- Motivation (fuels the action)
- Skill learning (builds new competencies to help achieve the goal)
- Confidence (includes adopting a growth-mindset & increasing self-efficacy in order to have the belief succeed)
- Support (internal & external sources that individual can rely on to help overcome challenges)
The human capacity for intelligence and learning that exists on a continuum - from a fixed mindset to a …
growth mindset
Results from thinking you should have succeeded because you deserved to or thought you had an inherent talent or gift
fixed mindset
A growth mindset results from __ __ whenever you kept trying without __ __, despite mistakes or small failures. It instills that __ is more important than success - growing persistence.
positive feedback
giving up
progress
Coaches can encourage persistence by challenging clients to:
- perform small actions (test runs / rehearsals)
- quiet the voice in their head that compares
- crowd out negative thoughts w/ positive
- learn to accept accomplishments
- celebrate all successes
- attach meaning to mistakes to help learn
- willing to take risks & build game plans for obstacles
What is self-efficacy?
A client’s belief in their ability to achieve the goals and outcomes they desire
- this helps ..
- client better understand their enviro-
- comprehend how to navigate obstacles
- how to better communicate their needs
How to help clients increase self-efficacy
- set a modest pace for long-lasting success
- use modeling as a tool for growth (role models)
-reflect positive traits, strengths, etc - suggest situations that may enhance their confidence & belief in themselves
When helping clients plan + set goals, guide them to develop …
SMART GOALS
What are SMART GOALS
- specific
- measurable
- achievable
- realistic/relevant
- timely
What is the 5-step basic process for SMART goal creation?
- Ask client to write down 3 priority goals
- Break down preferred goal into smaller action steps that are SMART
- Ask: What are ur resources to achieve this goal? What are obstacles? How would you overcome them?
- Ask: How will you know success? What does it look like? What are your measurable outcomes?
- Help client determine how they will evaluate outcomes (lessons learned, changes in behavior, improved health, etc)
What are additional factors that make a strong goal?
- Flexibility
- Meaningfulness
- Tied to values
- Tied to strengths
- Prepared to address obstacles
A tool to help clients track their progress
progress tracker
Progress trackers must be…
- visible (to help grow self-discipline)
- honest (responsibility for action rests solely on client)
How can coaches encourage clients to track their progress?
- by demonstrating follow thru by asking client about actions committed to in previous session
- by acknowledging what client has done vs hasn’t done, learned, or become aware of since last session
- by organizing & reviewing client info obtained during sessions to encourage discussion around progress
What does a strong coaching plan contain?
Client goal(s)
Action steps
Strengths and values
Previous decisions
Obstacles
How the client plans to overcome these obstacles
How the client will evaluate their progress
conveying concern for the client, without criticism, when they don’t take the agreed-upon actions
positive confrontation
