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As with many practices carried out today, the origins of coaching as we know it has roots
stretching back to ancient Greece.
Providing some of humanity’s earliest recorded forays into the world of coaching
and coaching theory, the renowned ancient Greek philosopher Socrates
methodically asked questions and engaged in dialogue to derive truth and
knowledge.
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Aristotle believed that a life goal is the pursuit of wellbeing through the
development of virtues.
From these tentative beginnings, the 20th century saw exponential growth in
coaching within personal, health, workplace, and executive settings; evolving from a
practice initially met with derision to a well-researched, mainstream activity
practiced virtually worldwide.
In the following article, we take a look at the theory of coaching, some effective
exercises, and activities that can be applied to your coaching sessions, and
worksheets and other resources to help you shape and tailor your programs to meet
your clients’ needs.
Before you continue, we thought you might like to download our three Positive
Psychology Exercises for free. These science-based exercises will explore
fundamental aspects of positive psychology including strengths, values, and self-
compassion, and will give you the tools to enhance the wellbeing of your clients,
students, or employees.
5 Coaching Interventions
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23 Useful Worksheets
Pre-Coaching Questionnaires
A Take-Home Message
References
While much initial research focused on examining and developing effective coaching
practices in the areas of sports and clinical psychology, recent decades have seen
burgeoning research in the fields of coaching psychology and positive psychology –
two fields that focus on performance enhancement, positive aspects of human
nature, and the strengths of individuals (Passmore, 2010).
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Therefore, it was surmised that positive psychology may offer a solution to the lack
of theoretical foundation and provide a robust framework for coaching research.
In essence, we can see that coaching is effective, but why is it so? What
psychological mechanisms are employed and how can we adapt coaching practices
to maximize its effectiveness across contexts?
1. Trust
If there is no trust, it follows that rapport and confidence in the coach will also
suffer – as will the effectiveness of the coaching process. It stands to reason that
we’re more likely to take on board the lessons offered when we perceive them to be
coming from a competent, knowledgeable source. Moreover, as coaches (and human
beings) it’s easier to work with those who are receptive and positively engaged with
the process.
Regardless of the experience and skill level possessed by a coach, in the absence of
trust, a coachee will struggle to be open, honest, and reflective. Additionally, if the
coach-coachee relationship is poor, it is likely that the client’s level of confidence in
their own ability to achieve goals will be reduced (de Haan, Grant, Burger, &
Eriksson, 2016).
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Schmidt (2003) also indicated that ample time should be invested at the beginning of
a program in order to establish transparency about the coaching process and the
responsibilities of each party. In this way, the foundation is set for a solid
understanding of what lies ahead and the risk of misunderstandings and failure is
minimized.
3. Goals
Coaching is, at its core, a goal-driven activity. Research on goal-setting (Latham &
Locke, 1991) emphasizes the importance of goals that are specific and challenging
yet attainable. An effective coach is one who ensures that client goals meet this
criterion while also anticipating potential obstacles that could prevent the
achievement of those goals.
Creating goals and action plans improves performance and facilitates goal
attainment. Grant (2014) found that a goal-focused coach-client relationship was a
powerful predictor of coaching success and that goals initiated by the client rather
than the coach were positively related to successful coaching outcomes.
Coaches should guide their clients carefully through the goal-setting process,
evaluating and possibly abandoning goals that seem unlikely to be achieved. For
instance, clients can be asked to rate on a scale of 1 to 10 how committed they are to
a particular goal.
If the client clearly lacks interest or commitment, the coach can then help to
identify and focus on more important goals (Gregory, Beck, & Carr, 2011).
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2011).
A large number of studies have emphasized the importance of feedback for effective
coaching, with many deeming it an integral activity within the coaching process that
reveals discontinuity between desired and current performance (Ellinger & Bostrom,
1999).
Kluger & DeNisi (1996) suggested that effective coaches are those who are mindful of
the type of feedback that they communicate. When providing feedback, coaches
should choose language carefully so as to facilitate motivational and behavioral
changes (see our motivation tools) and to help clients recognize that even negative
feedback has value.
The Wheel of Life is a simple yet effective coaching tool that allows clients to form
an understanding of where they are currently and where they would like to be in the
future.
Through the evaluation of different life aspects and current goals, the Wheel of Life
encourages self-reflection, helps your clients gain insights into their life balance and
life satisfaction levels, and identify their strengths and weaknesses.
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As a coach, you can utilize this exercise to help your clients delve into why their
wheel of life looks the way it does, what they would like their wheel to look like, and
how to make these changes happen.
Life satisfaction is measured along with predefined life domains, typically these
include areas such as: finance, career, health & fitness, recreation, community,
relationships, love, personal growth, spirituality, and physical environment.
When the client’s life domains have been identified, they will then rate them
individually on a scale of 0-10 so as to reflect their level of satisfaction within that
particular area. After the assessment is complete, both the client and the
practitioner have a visual representation of life satisfaction.
From this, clients can form an understanding of where they are currently, where
they would like to be in the future and importantly, what domains require the most
attention.
The expression of gratitude has been shown to contribute to positive emotions, and
in turn to overall wellbeing (Emmons & McCullough, 2003).
The Three Good Things exercise (Seligman, 2005) is an effective way to promote
wellbeing through the regular practice of gratitude. The basic premise of the
exercise is simple; think about and write down three positive things that have
happened today and causal explanations for why they happened.
The effectiveness of Three Good Things hinges on reflection and repetition. The
degree to which clients continue with the exercise mediates the long-term benefits.
Seligman, Steen, Park & Peterson (2005) found that completing the exercise
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regularly over one month resulted in an increase in happiness with the positive
effects enduring at three and six-month follow-ups.
You can learn more about this exercise in the Positive Psychology Toolkit©.
When one door closes another door opens, but we so often look so long and
so regretfully upon the closed door, that we do not see the ones which open
for us.
This quote perfectly encapsulates the ethos behind the One Door Closes exercise.
In this exercise, invite clients to think back over their life and think of an occasion
when they were unsuccessful in achieving their objective. The client is then invited
to consider and write down the positive things that happened as a result of the first
door closing; thus reframing negative outcomes in a positive manner.
This exercise can also be practiced by the client outside of the coaching setting.
Rather than thinking back over an entire lifetime, clients can carry out the exercise
regularly throughout their weekly routine, asking the question: What failure led to
unforeseen positive consequences?
Effective coping strategies are an important mediator between negative life events
and psychological wellbeing (Herman-Stahl, Stemmler & Peterson, 1994).
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The coping strategies wheel can be used to detect adaptive or non-adaptive coping
strategies – this information can then be drawn upon to consider and introduce
more effective strategies.
Check out the Positive Psychology Toolkit to learn more about the Coping Strategies
Wheel and how best to use it in your coaching process.
Using strengths in new ways has long-term positive effects on happiness, wellbeing,
stress, vitality, self-esteem and positive affect (Seligman, Steen, Park & Peterson,
2005; Wood, 2010).
To begin this exercise, clients should select one of their top strengths and identify
where this strength is already in action, then endeavor to practice the strength in a
novel way at work, home, or leisure. The coachee should commit to using this
strength in new ways, every day for one week.
Coach and client can discuss areas in which this signature strength can be applied
to improve or make the most of a given situation. For instance, how might a client
use the strength of gratitude to center themselves in the face of public speaking
anxiety? Or use the strength of curiosity to engage with new people?
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One of the best mechanisms for determining outcomes is to provide pre- and post-
assessment measures. A wide range of tests, scaling techniques and questionnaires
can be used to assess client strengths, progress, goal setting, and satisfaction in
relation to their desired outcomes, or to clarify their commitment going forward.
The PES is a useful tool to assess coachee goal attainment. Respondents are asked to
rate their current degree of goal achievement on a scale of 1 (not at all achieved) to
10 (fully achieved).
When taken regularly, for instance at the beginning of each session, average values
can then be calculated across all defined goals for each client. The client’s success in
attaining their individual goals can be understood in terms of progress and overall
goal attainment.
Goal Attainment Scaling (GAS) is another option that can be used as a means of
assessing coaching outcome data. GAS enables the measurement of qualitative goal
attainment by incorporating a quantitative measurement via a 5-point Likert scale
where goal attainment is measured from -2 (worst expected outcome) to +2 (best-
expected outcome).
While the PES and GAS have proven to be effective in the evaluation of progress
towards program-specific goals (MacKay & Lundie, 1998), it is noteworthy that, as
with many self-report instruments, these assessment tools are susceptible to
distortion and bias due to performance rationalizations.
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Developed as a method to assess individual values and strengths, the VIA-IS can be
an illuminating experience for both the client and coach. Seligman &
Csikszentmihalyi (2000) stated that much of the best work carried out in the
consulting room amplifies the strengths rather than the weaknesses of clients.
Linley et al., (2010) explored the connections between strengths use, goal progress,
psychological needs, and wellbeing. The results from this study suggest that those
who utilized their signature strengths made more self-concordant goals, more
progress toward their goals, and exhibited greater overall wellbeing.
That isn’t to say that values for which a client registers a low score should be
ignored, rather the most positive outcomes arise from coaching interventions which
seek to promote those skills already in abundance.
The LCI is a self-report method for measuring an individual’s use of four specific
dimensions of leadership – information seeking, conceptual thinking, strategic
orientation, and service orientation.
Respondents are asked to state the degree to which they have demonstrated or seen
various behaviors. The LSI can be particularly beneficial in business and executive
coaching to increase a leader’s impact, and to measure, strengthen and develop
leadership skills.
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Clients are asked to respond using a 10 point scale ranging from “This skill is new to
me” to “I can perform the skill well. I can teach others, too.” The LSI has shown
concurrent and construct validity and is an effective assessment of leadership skills
(Edmunds, 1998).
5. The Satisfaction with Life Scale (SWLS: Diener, Emmons, Larsen, &
Griffin, 1985)
The SWLS is a valid and reliable measure of life satisfaction that is suitable for use
within a wide range of age groups and applications. Additionally, the satisfaction
scale has shown sufficient sensitivity to be effective in the detection of change and
the tracking of progress in terms of life satisfaction during the course of coaching
interventions (Pavot, Diener, Colvin, & Sandvik, 1991).
1. Goal Visualization
As with the key goal-setting principles set out by Locke & Latham (1991), the goals
set within a coaching context should be challenging yet attainable – the beneficial
effects of visualization exist only when people are close to the goal (Cheema &
Bagchi, 2011).
The Goal Visualization tool, available as part of the Positive Psychology Toolkit©,
aims to increase expectations for success, enhance motivation and emotional
involvement, and initiate planning and problem-solving actions through the
promotion of goal-directed behavior. The aim, as shown below, is to use imagery to
help clients cultivate a mental vision based on positive expectations, which is more
motivating than positive fantasy.
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In this image, we’ve used the online coaching app Quenza to share the mp3 with our
clients, so they can repeat the exercise as homework. This will further strengthen
their goal-related mental imagery, thereby increasing their motivation.
Once a goal has been set, the coach should ask the client to imagine their future
selves and the steps they could take in the process of achieving their goal: in four
weeks what decisions will they have made to move forward in achieving the goal?
In six months when/if they are closer to achieving their goal, how does that make
them feel? Visualize the achievement of that goal; what emotions are you
experiencing? Where are you? What are you doing?
Goal visualization is essentially thinking about the objective and the actions required
to achieve it. Imagining not only the end goal but also the incremental stages in
reaching said goal encourages reflection on the process involved.
By looking back on an imagined journey to success, clients can better consider the
strategies they might use, the personal challenges they might face, and the day-to-
day changes they can make in order to achieve their objective.
2. Motivational Interviewing
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MI lays the foundation for effective coaching practice by encouraging the client to
reflect on their current behavior, its wider effect on their colleagues, friends, and
family, and encouraging long-term and intermediate goals (Greif, 2007).
The Personal Goal Progress Review is a self-reflection tool that will assist clients in
monitoring progress towards goal attainment by regularly reviewing the progress
they have made in a mindful way, without self-judgment.
Together with the client think of a few essential questions that will help track their
progress, for instance:
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What tasks did I complete in the last month that I am proud of?
Check out the Positive Psychology Toolkit© if you would like to access and learn
more about the Personal Goal Progress Review.
4. Reflective Journaling
Client reflections can be reviewed and revisited at any time, thus progressive
clarification of insights is possible (Hiemstra, 2001). The inclusion of journaling
during the coaching process allows clients to chronicle their growth, development,
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and success. When pre-agreed milestones are achieved both client and coach can
see the actions that led up to that accomplishment.
Taking some time to write down thoughts, ideas and emotions make them tangible
and real, thus allowing clients to take a new perspective and observe themselves
from a distance.
You can find a helpful selection of reflective writing prompts for free here.
Individuals who have difficulty identifying their emotions may consequently lack the
ability to become aware of emotional states that would benefit from regulation in
everyday life.
The Emotion Meter exercise is designed to develop the skills of recognizing and
labeling emotions by helping clients track their emotions at regular points
throughout the day. Clients are invited to connect with their current emotional
experience, paying attention to any physical sensations they may experience.
After careful observation of their current emotional state, the pleasantness of the
emotion and their current energy levels are rated on a scale of 1 to 10. The scores
collated here will match an emotion on the emotion meter, for instance, a
pleasantness score of 7 and an energy score of 8 corresponds with being focused,
while a pleasantness score of 3 and an energy score of 7 corresponds with feeling
worried.
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Developing emotional self-awareness takes practice. Over time, this exercise can
become an intuitive and powerful tool for clients to acknowledge their emotional
state, recognize the emotions that they are experiencing, and expand their
emotional vocabulary.
If you are interested in learning the skills required to professionally coach emotional
intelligence, check out the Emotional Intelligence Masterclass©.
5 Coaching Interventions
The following interventions are excellent suggestions to apply in your coaching
sessions.
1. Mindfulness Intervention
There are many methods by which mindfulness can be incorporated into the
coaching paradigm, one of which is the Body Scan Meditation. Like many guided
meditations, breathing exercises, and other mindfulness interventions, the Body
Scan works particularly well when used as an online coaching tool:
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The body scan has been associated with a perceptual shift in which thoughts and
feelings are recognized as events occurring in the broader field of awareness. This
flexible exercise can be applied face-to-face, or digitally using coaching platforms
such as Quenza (pictured).
Additionally, with regular practice the body scan has been linked to decreased
rumination, an increased tendency to describe experiences, and increased self-
compassion (Sauer-Zavala, Walsh, Eisenlohr-Moul, & Lykins, 2013).
The body scan develops mindfulness via a number of avenues; by paying attention to
different parts of the body in turn, deliberately engaging and disengaging attention,
and by becoming aware of – and relating differently to – positive and negative
mental states.
You can learn more about this exercise and coaching mindfulness in the Mindfulness
X Masterclass.
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A client who understands that they can impact their own motivational levels is
better equipped to adopt the practices required to maintain momentum toward
their goals.
At random times throughout the day, clients should think about their responses to
three “awareness” questions: What am I doing? Why am I doing this? Where is it
taking me?
Reflections on these questions are then recorded and act as a way to reflect on their
behavior in terms of motivational orientation.
3. Appreciative Inquiry
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The appreciative coaching approach can influence the client’s learning experience
by deepening their appreciation of their unique contributions and accomplishments
and creating sustainable solutions through collaborative discovery (Suess & Clark,
2014).
According to Cleveland, Lim, & Murphy (2007), the only task more difficult than
receiving performance feedback is giving performance feedback.
Despite this, constructive feedback has many positive benefits, including revealing
obstacles that must be confronted if future success is to be achieved. Remember
also, that there is probably greater potential to learn from our mistakes than from
our successes.
Folkman (2006) offered some general advice on approaching negative feedback with
coaching clients:
Focusing on the problematic behavior or action rather than the person will
minimize the risk of the feedback being interpreted as a personal attack.
You can find additional guidance on the process of reframing negative feedback in a
valuable way in the Positive Psychology Toolkit.
5. Strengths-Based Intervention
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It is likely that clients will feel more positive about the coaching process if they
consider their strengths and how they could develop them further rather than
making up for their perceived weaknesses.
In fact, working to our strengths feels better and is far more motivating than
working on weaknesses (Kauffman, 2006). For instance, compare the following
approaches and consider how you would respond as a client:
A Deficit Approach
1. Think about an aspect of your work that you find burdensome and struggle to do
well.
2. Formulate a 12-month goal for yourself to bring your performance in this area to
an adequate level.
3. Notice how you are feeling.
A Strengths Approach
1. Think about an aspect of your work that you enjoy and are good at.
2. Formulate a 12-month goal to develop your competence in that area further.
3. Notice how you are feeling.
23 Useful Worksheets
For further assistance with your coaching, below is a selection of useful worksheets
to use with your clients.
Goal Setting
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This compilation contains five workbooks and worksheets from the Positive
Psychology blog that will help you guide your clients in setting effective life goals
and monitoring progress towards goal attainment.
Self-Confidence
For many coaches, an important aspect of the coaching process is the clients’
journey towards greater self-confidence. You can find a selection of five worksheets
designed to improve self-confidence through the exploration of strengths, core
beliefs, and self-esteem.
Emotional Intelligence
Reflective Journaling
This free worksheet is great for coaches who would like to introduce reflective
journaling to their coaching practice. The exercises included provides thought-
provoking prompts to help your clients better focus their attention on self-
reflection and make the reflective writing process a little easier.
Pre-Coaching Questionnaires
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There are various methods by which this can be assessed, for instance, diagnostic
interviews or face-to-face interviews; however, the pre-coaching questionnaire is
an effective and less time-consuming strategy to garner this information.
The most important aspects of the questionnaire are 1) ensure the questions you ask
are relevant, and 2) use the information provided to follow up on those questions.
The pre-coaching questionnaire isn’t just an empty exercise; the information should
be used to shape your approach.
Before administering the survey, a pre-test will help identify confusing questions
and increase validity and reliability. If possible, individuals in the pre-test group
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should be similar to those who will complete the survey when it is finished. Sharing
this with clients online before an initial appointment will give you time to plan a
more personal intake session with custom goals and self-reflection prompts:
The following questions/statements will help guide you in creating your own
coaching questionnaire, as we have done above using Quenza’s custom Activity
Builder:
What are the three biggest changes you would like to make in your life?
List three goals you would like to achieve in the next three months.
If you could change one thing in your life right now what would it be?
How close/far does success seem to you, in your current life/career situation?
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Regardless of what it may be, knowing where you need to improve will allow you to
make the changes required to achieve more successful coaching outcomes.
Even if your coaching skills are good, it’s important that you strive to find ways to
make them even better. There are many methods that can test your coaching skills –
surveys, questionnaires, scales; they all have the same objective, to let you know
what you need to do to take your coaching skills to the next level.
The Coaching Outcome Short Scale (COSS: Schmidt & Thamm, 2008) is one such
method, developed as a way to assess client satisfaction with their coach, the
intervention program, goal attainment, outcome, personal change, and levels of
overall self-satisfaction.
Items on the COSS include questions related to satisfaction in terms the aspects
mentioned above, for instance, “How satisfied are you with your coach?”, “How
satisfied are you with the progress toward achieving your goals?”, “How satisfied are
you with the personal change through coaching?”, and “How satisfied were you with
yourself in the coaching?”
The purpose of these questions is to give you, the coach, an insight to your own
strengths and weaknesses from the perspective of the client. Items on the COSS are
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rated on a 10-point scale ranging from 1 (not at all satisfied) to 10 (very satisfied).
The 36-item instrument is widely used to assess the strength and quality of the
relationship between the coach and client across three subscales: Task, Goal, and
Bond. A 12-item short-form version of the WAI was later developed by Tracey &
Kokotovic (1989).
Validation studies have shown that the WAI and WAI short-form present good
construct validity and high reliability (Corbière, Bisson, Lauzon, & Ricard, 2006).
Becoming aware of the ways in which you can improve as a coach allows you to
reassess the areas that require more attention. Any areas highlighted through client
feedback can be addressed and developed further so you can continue on your
journey as a skilled coach.
Goal-Setting
The importance of goal setting within the coaching process is vital to achieving
positive results. You can discover more about the psychology and research behind
the goal-setting process in this article, and a collection of 47 goal-setting exercises,
tools, and games.
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Additionally, if you would like to know more about the key principles and techniques
behind the goal-setting process, and advice on how best to achieve those goals,
check out the goal-setting article on the Positive Psychology blog.
You can also access 87 tried and tested goal setting exercises to help you guide
clients in setting realistic and achievable goals.
Strengths
Appreciative Inquiry
You can find a comprehensive list of recommended appreciative inquiry books that
provide an overview of the key concepts and how best to apply appreciative inquiry
to a variety of contexts.
If you are interested in learning more about how best to apply appreciative inquiry
to the coaching process, you will find a comprehensive selection of relevant tools,
exercises, and activities here.
Emotional Intelligence
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Additionally, you can check out these articles which give access to EI tests,
activities, exercises, and recommended reading.
Self-Acceptance
This self-paced masterclass provides you with the materials required to deliver
high-quality coaching and effectively guide clients in creating a more accepting and
satisfying relationship with themselves.
Other Resources
Here you will find eight indispensable positive psychology coaching skills that will
make you a valuable, sought-after practitioner.
If you’re looking for more science-based ways to help others enhance their
wellbeing, this signature collection contains 17 validated positive psychology tools
for practitioners. Use them to help others flourish and thrive.
A Take-Home Message
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Being a great coach is an art form; not everyone can do it with ease. To many, it may
seem like an effortless skill, but in reality, the very best coaches inspire, empower,
and motivate their clients to progress and succeed.
While a dictionary will offer a blunt yet technically accurate definition, when
discussing coaching through the lens of positive psychology we’re focusing on the
practices therein, maximal efficiency coaching strategies and crucially, the
subjective benefits and well-being promoted by coaching interventions.
I hope you have found this article to be a useful source of ideas, exercises, and
assessment tools that can be incorporated into a variety of coaching contexts to
help tailor your programs to meet the needs of your clients.
Let us know in the comments if you’ve tried out any of the activities detailed above,
have they helped you to help others?
We hope you enjoyed reading this article. Don’t forget to download our three
Positive Psychology Exercises for free.
REFERENCES
Cheema, A., & Bagchi, R. (2011). The Effect of Goal Visualization on Goal
Pursuit: Implications for Consumers and Managers. Journal of Marketing, 75,
109–123.
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Corbière, M., Bisson, J., Lauzon, S., & Ricard, N. (2006). Factorial validation of a
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COMMENTS
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I found this information to be affirming and insightful. You also provide additional
coaching resources that will serve me well in providing services to my clients.
Reply
Reply
Hello Elaine,
This is great information about leadership and coaching. It has several examples,
links and a granular view about the approach that takes place when committing to a
coaching philosophy. Our organization is trying to make this shift from my prior
experience and sharing best strategies to achieve more rewarding results from our
team. This will be great to review and help guide us through the process.
Reply
Elaine – huge thanks to you. The article provided numerous great ideas and
resources. I will be able to incorporate some in my Organization Development and
Coaching practice. Thanks for generously sharing! Wishing you continued health
and joy in your work.
Reply
Thank you for this article, Elaine – I plan to share the link to this article with the
coaches I serve. Very thorough and practical.
Reply
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You have just helped me launch a brand new career. very many thanks!
HR Consultant turned Life Coach.
Reply
Thank you very much for this article is very inspiring and powerful
Reply
Hello Elaine,
I am coming to the end of my initial health and wellness coach training course.
Currently completing an assignment on positive mental heath and psychological
well-being. I enjoy the learning material resources available on positive
psychology.com and this article on coaching tools is most informative, concise,
thought provoking and helpful. Thank you for sharing!
Emmet, in Ireland
Reply
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