IIN Mod 7 - Sustainable Goal-Setting

Question 1

What is the transtheoretical model? What does it do?

Answer 1

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).

Question 2

What are the 5 stages of change in the TTM?

Answer 2

1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance

Question 3

What is the precontemplation phase in the TTM?

Answer 3

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 **

Question 4

How does a coach help break a client out of pre-contemplation:

Answer 4

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

Question 5

What is the contemplation stage in the TTM?

Answer 5

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

Question 6

What is the preparation stage in the TTM?

Answer 6

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

Question 7

What is the action stage in the TTM?

Answer 7

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

Question 8

What is the maintenance stage in the TTM?

Answer 8

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

Question 9

Four basic factors that contribute to successful goal achievement are:

Answer 9

1. Motivation (fuels the action)
2. Skill learning (builds new competencies to help achieve the goal)
3. Confidence (includes adopting a growth-mindset & increasing self-efficacy in order to have the belief succeed)
4. Support (internal & external sources that individual can rely on to help overcome challenges)

Question 10

The human capacity for intelligence and learning that exists on a continuum - from a fixed mindset to a …

Answer 10

growth mindset

Question 11

Results from thinking you should have succeeded because you deserved to or thought you had an inherent talent or gift

Answer 11

fixed mindset

Question 12

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.

Answer 12

positive feedback
giving up
progress

Question 13

Coaches can encourage persistence by challenging clients to:

Answer 13

• 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

Question 14

What is self-efficacy?

Answer 14

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

Question 15

How to help clients increase self-efficacy

Answer 15

• 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

Question 16

When helping clients plan + set goals, guide them to develop …

Answer 16

SMART GOALS

Question 17

What are SMART GOALS

Answer 17

• specific
• measurable
• achievable
• realistic/relevant
• timely

Question 18

What is the 5-step basic process for SMART goal creation?

Answer 18

1. Ask client to write down 3 priority goals
2. Break down preferred goal into smaller action steps that are SMART
3. Ask: What are ur resources to achieve this goal? What are obstacles? How would you overcome them?
4. Ask: How will you know success? What does it look like? What are your measurable outcomes?
5. Help client determine how they will evaluate outcomes (lessons learned, changes in behavior, improved health, etc)

Question 19

What are additional factors that make a strong goal?

Answer 19

1. Flexibility
2. Meaningfulness
3. Tied to values
4. Tied to strengths
5. Prepared to address obstacles

Question 20

A tool to help clients track their progress

Answer 20

progress tracker

Question 21

Progress trackers must be…

Answer 21

• visible (to help grow self-discipline)
• honest (responsibility for action rests solely on client)

Question 22

How can coaches encourage clients to track their progress?

Answer 22

• 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

Question 23

What does a strong coaching plan contain?

Answer 23

 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

Question 24

conveying concern for the client, without criticism, when they don’t take the agreed-upon actions

Answer 24

positive confrontation

Question 25

Once it’s decided that a client is a good candidate for health coaching and ready to take action, help them set realistic goals using the following (14)
strategies

Answer 25

1. Encourage clients to adopt a growth mind-set
2. Guide clients to bring awareness to past cycles of stuck & move toward a more positive
   mind-set
3. Empathize with clients
4. Encourage clients to tap into external sources of support
5. Celebrate clients’ successes along the way
6. Attach meaning to clients’ setbacks and “failures” (learning opps)
7. Highlight positive traits, strengths, and competencies
8. Use modeling as a tool for growth (role models)
9. Empower clients to build self-efficacy when setting goals
10. When clients set goals, help them determine meaning and value
11. Co-create a coaching plan
12. Help clients identify ways they can self-monitor progress
13. Hold clients accountable to their goals
14. Use positive confrontation to help clients stay on track

Question 26

Why is it critical to a client’s success that they be accountable to themselves?

Answer 26

Personal accountability promotes growth thru self-monitoring