Workbook...COACH CERTIFICATION PROGRAM | WORKBOOK | 2 CONTENTS HOW TO COACH YOURSELF Models ... the...

WorkbookC O A C H C E R T I F I C A T I O NP R O G R A M

Workbook

C O A C H C E R T I F I C A T I O N

P R O G R A M

C O A C H C E R T I F I C A T I O N P R O G R A M | W O R K B O O K | 2

C O N T E N T S

H O W T O C O A C H Y O U R S E L F

Models �� 5

S T O R Y V S . F A C T

CTFAR Practice �� 17

T H O U G H T S : T H E C A U S E

Uncovering Beliefs �� 19

What Do You Want to Believe? �� 21

Mental Rehearsal � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � 23

New Thought Brainstorm �� 25

Thoughts to Think �� 26

T H E P O W E R O F Q U E S T I O N S

Great Questions to

Ask Every Day �� 29

Questions for Clients �� 30

Disempowering/Empowering

Questions �� 32

T H E 4 5 M I N U T E S E S S I O N

The 45 Minute Session �� 33

Unintentional Model to

Intentional Model � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � 36

F E E L I N G S

Feelings List � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � 37

Now Feeling �� 39

Top Three Feelings �� 40

Indulgent Emotions �� 42

The Worst That Can Happen �� 44

Contrast of Emotions Part 1 �� 46



H O W T O P R O C E S S P A I N

Processing Pain �� 49

S T O P B U F F E R I N G

Stop Buffering�� 51

100 Allowed Urges �� 53

Write It Down & Move On �� 57

Upsetting Event �� 60

Upcoming Event �� 64

Exception Plan �� 68

Exception Plan Sample �� 69


S T O P O V E R E A T I N G

Create a Sample Protocol �� 71

Hunger as a Tool Part 1 �� 72

Hunger as a Tool Part 2 �� 73

Food Journaling �� 75

Giving Up Sugar & Flour �� 77

Urge �� 82

Overeating Feelings �� 86

Well Being vs� False Pleasures �� 89

Commitment �� 93

Obstacles & Strategies �� 96

Natural Weight Commitment �� 97

Future Focus �� 99

Thought Errors �� 101

Tedious Powerful Part 1 �� 104

Tedious Powerful Part 2 �� 109

Visualize Yourself

at Your Ideal Weight �� 111

S T O P O V E R D R I N K I N G

Drink Plan �� 115

Drinking Thinking �� 117

Write It Down & Move On �� 119

E M O T I O N A L C H I L D H O O D

Taking Responsibility

for Your Feelings �� 123

T H E M A N U A L

The Manual �� 125

B O U N D A R I E S

Boundaries �� 129

U N C O N D I T I O N A L L O V E & L O V A B I L I T Y

Unconditional Love �� 131

R E L A T I O N S H I P S

Person of Focus �� 135

Self Appreciation �� 144

O U T C O M E & G OA L C U LT I VAT I O N

What Do You Want? �� 145

To Do List Download �� 146

Priorities �� 147

Categorize Your To Do List

by Priorities �� 149

Outcome Part 1 �� 151

Outcome Part 2 �� 153

Obstacles & Strategies �� 154


P A S T & F U T U R E F O C U S

A Letter to My Past Self � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � 155

A Letter from My Future Self � � � � � � � � � � � � � � � � � � � 157

H O W T O G E T I T D O N E

Goal Setting �� 159

Do Goals �� 162

Obstacles �� 163

Strategies �� 164

The Plan �� 165

Get It Done �� 166

M O N E Y

Money Beliefs Part 1 �� 169

Money Beliefs Part 2 �� 173

Spend 1 Million Dollars �� 183

Earning �� 185

Debt�� 187

Spending Money �� 189

Having Money �� 192

S E L F C O N F I D E N C E

Dare of the Day �� 195

Story about Yourself � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � 197

Accomplishment Log �� 199

Self Confidence Exercise �� 200

Areas of Self Confidence �� 204

Removing the Barrier �� 206

E N T R E P R E N E U R

Narrowing Your Niche �� 209

Your 10-Year Plan �� 211

Your Business Model � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � 212

Overcoming Failure �� 213

E V A L U A T I O N C R I T E R I A

Evaluation Criteria �� 215

C L I E N T P R E P W O R K

Pre Work �� 217

Pre Work Sample �� 223

Client Preparation �� 227

Q U I Z Z E S

Quiz 1 �� 229

Quiz 2 �� 235

Quiz 3 �� 241

Quiz 4 �� 247

Quiz 5 �� 253


M O D E L S

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M O D E L S

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I hate my job�

C T F A R

My wife left me�

C T F A R

My husband makes me mad�

C T F A R

My sister is disrespectful�

C T F A R

I am in debt�

C T F A R

I don’t have enough�

C T F A R

I can’t leave my job�

C T F A R

There is no time�

C T F A R

I am too busy�

C T F A R

I have so much to do

C T F A R

I want a job that pays $100k a year�

C T F A R

I weigh 300 pounds�

C T F A R

I hate my body�

C T F A R

I am sad�

C T F A R

I am depressed�

C T F A R

I want to lose 50 pounds�

C T F A R

I want to stop overeating�

C T F A R

I want to eliminate my debt�

C T F A R

I need to find a job.

C T F A R

I feel fat�

C T F A R

C T F A R P R A C T I C E

Categorize the following for effective coaching� Some have multiple answers, but pick

the one you would use� Click on C, T, F, A, or R to check your response�


My son is failing math�

C T F A R

I lost my job�

C T F A R

I can’t keep doing this�

C T F A R

I feel stupid�

C T F A R

I am mad at him�

C T F A R

I hate her�

C T F A R

I am 50 years old�

C T F A R

She doesn’t like me�

C T F A R

She gives me the creeps�

C T F A R

I overeat�

C T F A R

I feel like a failure�

C T F A R

I’ve had a hard life�

C T F A R

I overspend�

C T F A R

I can’t save money�

C T F A R

I am losing my house�

C T F A R

I am sick�

C T F A R

My kids are mad at me�

C T F A R

I am mad at my kids�

C T F A R

I am frustrated with myself�

C T F A R


U N C O V E R I N G B E L I E F S

1. What do you believe about your life?

2. What do you believe about yourself?

3. What are the lessons your parents taught you?


4. What do you believe about your dreams coming true?

5. What do you believe about your ability to create what you want?

6. Why do you have your current results in your life?


W H A T D O Y O U W A N T T O B E L I E V E ?

1. What are the results you most want in your life?

2. What are the beliefs that have kept you from getting these results so far?


3. What do you need to believe to get the results you want?

4. Why don’t you believe this yet? What thoughts get in the way?


M E N T A L R E H E A R S A L

1. Think about the changes you want to make and visualize yourself having already

made them� What’s different about you?

2. How do you handle problems differently?

3. How do you feel differently?


4. How do you act differently?

5. How do you show up differently?

6. When you imagine yourself “practicing” for this part in your new life, what are you

doing well, and what do you need to keep practicing?

7. How will you know when it has clicked for you?


N E W T H O U G H T B R A I N S T O R M

Make a list of new thoughts you want to practice thinking every day� We highly

recommend that you record these and listen to them regularly� Please see the

following sheet if you want to borrow some ideas�


T H O U G H T S T O T H I N K

Here are some suggestions for new thoughts to think:

• You are guided�

• Everything is as it should be�

• Everything happens for you�

• It was meant to happen the way it did�

• You are exactly as you should be�

• Everything happens right on time�

• The Universe doesn’t make mistakes�

• You are not your mind—you are the Watcher of your mind�

• Love is always an option�

• Unconditional love is something I do for myself�

• I’m responsible for everything I think and feel�

• No one can cause an emotion inside me�

• People are allowed to behave the way they want—we are allowed

to react the way we want�

• It’s not what we do—it’s who we are�

• There’s nothing you can do that wouldn’t be worthy of forgiveness�

• There’s nothing wrong with you�

• You are enough�

• Nothing has gone wrong here�

• We’re here to get to the work of ourselves�


• Your purpose is the life you are living now�

• You are deeply loved�

• The world longs for what you have to offer�

• There’s nothing you truly want that you can’t have�

• Hard work feels amazing�

• We can do hard things�

• Familiarity is not the same as comfort�

• Suffering is sometimes familiar, but not necessary�

• Worry serves no purpose�

• Money is easy�

• There’s plenty of time�

• You could do twice as much�

• Everything you do is a choice�

• Your past is perfect�

• There’s nothing they can do to make you happy—that’s your job�

• What you do doesn’t make you happy—what you think does�

• You don’t have fun—you are fun�

• What you look for, you will find.

• What others think of me is about them, not me (good and bad)�

• Trying to get someone to love you to feel love is like trying to get someone

to eat for you to feel full�


G R E A T Q U E S T I O N S T O A S K E V E R Y D A Y

• How can I be an example of what’s possible?

• How can I get the housework done and have fun at the same time?

• What can I do to laugh a lot today?

• How can I make today better than yesterday?

• How can I make my future more exciting than my past?

• How can I make myself a priority so I have more to give others?

• What do I love about myself?

• What am I grateful for?

• How can I honor my body today?

• What can I do to feel my emotions instead of eating them today?

• How can I become more connected to my internal joy?

• How can I make choices that benefit me and everyone around me

at the same time?

• How can I live my best life?

• Is my purpose the life I'm living now?


Q U E S T I O N S F O R C L I E N T S

• Why?

• So what?

• What are you making that mean?

• Why are you choosing to think that?

• Why is this a problem for you?

• What’s coming up for you?

• Why aren’t you taking action?

• Where else does this happen in your life?

• What is the worst thing that could happen?

• How do you want to feel about this?

• Why are you having this problem?

• What are the facts of your story?

• What are you feeling right now?

• What are you creating in your life when you do that?

• What if you just wanted to be where you are?

• What if nothing has gone wrong?

• What are you choosing?

• Can you imagine another way?

• Can you imagine something different?


• Is it possible that there’s another way to think about this?

• What if this was all perfect?

• How might this be perfect for you?

• What if this was all happening exactly as it should?

• What if you did know what to do?

• What would this look like if it was easy?

• What would love do in this situation?

• What advice would your future self give you?

• How do you want to show up in this situation?

• Who do you want to be?

• Using an attitude of fascination and not judgment, tell me about the last time

you screwed up�

• What are your top five most painful thoughts?

• Do you know the difference between a circumstance and a thought?

• Do you know what causes your feelings?

• Do you know what causes you to feel negative emotions?

• When I don’t know something, I��

• I feel smart when��

• I feel stupid when��

• If you could make someone else change their behavior, who would it be and why?


D I S E M P O W E R I N G / E M P O W E R I N G Q U E S T I O N S

1. Identify and write down any disempowering questions you regularly ask yourself�

2. Identify and write down empowering questions to replace the disempowering ones�


T H E 4 5 M I N U T E S E S S I O N

1. Pick one specific issue to focus on.

2. Describe the issue� Do a thought download�

3. Separate the facts from the thoughts�


4. Pick one thought�

5. Do a model—explain the Model�

6. Ask for wanted T, F, A, R�


7. Do a new model�

8. Repeat if there's time left�

9. Teach, summarize, and offer further work�


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U N I N T E N T I O N A L M O D E L

W H E R E Y O U A R E

I N T E N T I O N A L M O D E L

W H E R E Y O U ' R E G O I N G

O B S T A C L E S & S T R A T E G I E S


AbruptAbsorbedAcceptingAchingAchyActiveAdaptableAdequateAdmiringAffectionateAfflictedAggressiveAgitatedAgonizedAgoraphobicAlarmedAlienatedAllowingAloneAmazedAmusedAnguishedAnimatedAnnoyedAntagonisticAnxiousAppalledAppreciativeApprehensiveApproachableApprovingArgumentativeAshamedAssuredAt easeAttachedAttackedAttackingAttentiveAttractedAuthenticAuthoritativeAvoidingAwareAwkward

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F E E L I N G S L I S T


InhibitedInjuredInnocentInquisitiveInsecureInsensitiveInspiredInsultedInsultingIntelligentIntentInterestedIntimidatedIntolerantIntriguedInvadedInvolvedIrateIrritatedJealousJitteryJovialJoyousJubilantJudgmentalKeenKindKindlyLaughingLiberatedLifelessLightLightheartedListeningLonelyLostLoudLousyLovedLowMadMaliciousManipulativeMasochisticMatureMeanMeanspiritedMeditativeMellowMenacedMiffed

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PreoccupiedPresentPrivilegedProductivePunishingPushyQuarrelsomeQuietRadiantRantingRapturousReactiveRebelliousReceptiveRecoilingReflectiveRejectedRelaxedReliableRemorsefulReprimandingRepulsedResentfulReservedResistantResourcefulRespectfulResponsibleResponsiveRestedRestlessRetaliatingRevengefulRigidRoboticRottenRudeSadisticSaneSarcasticSatisfiedScaredScoldingScornfulScreamingSecretiveSecureSeethingSelf castigatingSelf absorbedSelf affirming

Self consciousSelf criticalSelf denigratingSelf deprecatingSelf hatingSelf sufficientSensitiveSereneSeriousShakyShallowSharingSharpShort temperedShrillShut downShySickSincereSlightedSlouchingSlowSluggishSlumpedSmilingSmotheredSolidSorrowfulSourSpiritedSpitefulSpontaneousSpunkySquirmingStableSteadySternStiffStillStiltedStonewallingStonyStressedStubbornStuckSufferingSulkySullenSunnySuperiorSupported

SupportiveSureSurprisedSuspiciousSwearingSweetSympatheticTactlessTautTearfulTenaciousTenderTenseTerribleTerrifiedTerritorialThankfulThoughtfulThreatenedThrilledTicked offTickledTightTimidTiredTolerantTormentedTorturedTouchedTouchyTrappedTremblingTroubledTrustingTruthfulTwitchingUnassumingUnbendingUnburdenedUncaringUncertainUncomfortableUnderstandingUneasyUnfairUnhappyUnhurriedUninterestedUniqueUnpleasantUnresponsive

UnsureUnwelcomingUnworthyUpbeatUpliftedUpsetUptightUselessVenomousVictimizedVigorousVindictiveViolentVulnerableWaitingWarmWaryWeakWearyWelcomingWithdrawnWonderfulWoozyWorldlyWorriedWrongedYellingYouthful


N O W F E E L I N G

1. What are you feeling now?

2. Where is this feeling in your body?

3. What color is this feeling?

4. Is this feeling hard or soft?

5. Is this feeling fast or slow?

6. How does this feeling make you want to react?

7. Why are you feeling this?


T O P 3 F E E L I N G S

1. On a daily basis, what are your three most common feelings?

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2. Why do you think you have these feelings on a daily basis?

3. What would you like your top three feelings to be?

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4. Why?

5. How would your results change if you changed your top three feelings? Would you

keep any the same? Why?


I N D U L G E N T E M O T I O N S

1. How often do you feel overwhelmed, confused, worried, or anxious? Explain�

2. Pick the one you feel most often and give a specific example of when you feel it

and why�

3. Do you believe you could go a day, a week, or a month without experiencing

this feeling? Why or why not?


4. Do you believe you could go a day, a week, or a month without indulging in

this feeling?

5. Can you see a reason why you might want to keep indulging in this emotion?

6. What might it cost you if you do?


T H E W O R S T T H A T C A N H A P P E N

1. What is the worst feeling you can imagine ever having to face?

2. What would that feel like in your body? Describe the location in your body and

exactly how it would show up� Be careful to include all the details about the sensations

and nothing about the thoughts that would be going through your head� Just notice

how it would feel in each part of your body�


3. When you think about this feeling and the great lengths you have gone to

avoid feeling this way, can you explain why that might be? A simple vibration is

harmless in our body, so why do we do so many things to avoid it that might be

harmful to ourselves?

4. If you were willing to feel this emotion without fear, how might you act differently

in your life? What might you do differently, and why?


C O N T R A S T O F E M O T I O N S

P A R T 1

1. What are the feelings you choose?

2. Imagine a silver platter of emotions� What are the ones you need? What are the ones

you want to feel on purpose?

P O S I T I V E N E G A T I V E



P A R T 2

Examples include: confusion, doubt, worry, overwhelm, feeling victimized

1. Indulgent feeling:

2. Thoughts that cause this feeling:

3. My plan not to indulge in this emotion:



P A R T 3

Examples include: discomfort, deprivation, urges, overdesires, boredom, dissatisfation,

failure, insecurity, rage, anxiety

1. Make a list of the three most common feelings you avoid or resist below:

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2. Feeling I resist:

3. Thoughts that cause this feeling:

4. Plan to allow this feeling on purpose:


P R O C E S S I N G P A I N

1. How can I use this pain?

2. How is this perfect?

3. What can I do that comes from peace, is for me, and is not trying to change anything?

4. How can I accept this with grace?


S T O P B U F F E R I N G

1. What are the ways in which you buffer?

2. What emotions are you attempting to avoid when you buffer?

3. What are the thoughts that cause each of these emotions?


4. To stop buffering, you’ll need to be willing to feel unpleasant emotions and give up

the false pleasure of the buffer� Are you willing to do this?

5. What are the negative consequences of buffering in your life?

6. How will you manage your urges to give in to buffering?


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W R I T E I T D O W N & M O V E O N

1. What did you buffer with?

2. Why did you buffer with it? Be very specific.


3. What would have worked better? What else could you have done?

4. What did you notice?

5. What did you learn?


6. How can you let this go now?

7. How do you want to feel about this moving forward?

8. How will you handle this next time?


U P S E T T I N G E V E N T

1. What happened? Do a free write�


2. List only the facts of what happened�

3. What are you making these facts mean? (What is the story that makes this a problem?)


4. How do these thoughts feel?

5. Does this or did it make you want to buffer? Why or why not?

6. How do you want to feel?


7. What would you need to think/believe about this event to feel that way?

8. What have you learned from this event?


U P C O M I N G E V E N T

1. What is the event?

2. What will be challenging about the event?

3. What do you want to do at the event? What is your decision ahead of time?

Your commitment?


4. What is your specific plan to carry this out?

5. When you get to the event, how will you justify or excuse not following this plan?

(Anticipate the obstacles�)


6. Visualize three scenarios in which you are challenged and you take the action you

want to take�

7. If it gets really hard, what is your plan?


8. Write a message to yourself here that you could read at this event to remind you of

your plan�

9. Write a mantra to yourself that you can say quietly in your head�


E X C E P T I O N P L A N

Needs to be planned 24 hours ahead of time� No exceptions�

Date of exception:

1. Why am I making this exception?

2. Action plan on exception day:

3. Consequences I’m signing up for:


E X C E P T I O N P L A N S A M P L E

S A M P L E P L A N

Date of exception: November 7th

1. Why I am making this exception:

Family trip for Dad’s birthday that includes wine tasting. I want to drink wine

and will also enjoy the buffer of comfort with my family because of my negative

emotions, which I will work on while I am there.


I will drink a maximum of three glasses of wine and no more.


I will feel terrible the next day physically and that’s OK. I know I will sleep terribly.

I will do my best to drink lots of water and stop drinking early so it won’t affect

me as much.

Date of exception: June 3rd

1. Why I am making this exception:

It’s my birthday dinner.


I will have up to two glasses of wine.


I will have a lower quality of sleep and may not feel my best the next day.


C R E A T E A S A M P L E P R O T O C O L

1. What is your eating window?

2. How many meals?

3. What foods will you allow?

4. How much will you eat at each meal?


H U N G E R A S A T O O L

P A R T 1

1. Where are you on the hunger scale now?

2. How does hunger feel to you at -4?


-10 -9 -8 -7 -6 -5 -4 -3 -2 -1 0 1 2 3 4 5 6 7 8 9 10

S T A R V I N G S T U F F E D


H U N G E R A S A T O O L

P A R T 2

After you have eliminated sugar and flour for two weeks:

1. Where are you on the hunger scale now?




Define the difference between the following hungers:

1. Emotional

2. Withdrawal from sugar and flour

3. Physical


F O O D J O U R N A L I N G

It’s important to write down every single thing you eat daily� Include all bites and all licks�

1. Write down everything you have eaten in the past 24 hours�


2. Make some notes on why you made the choices you did and how you felt physically

throughout the day�

3. What is your ideal food journal? Write it below�

4. How do you imagine you will feel physically and emotionally when you eat this way?


G I V I N G U P S U G A R & F L O U R

1. Do you want to become a person who doesn’t eat flour and sugar regularly?

Why or why not?

2. What are the reasons avoiding sugar and flour makes sense if you want to

stop overeating?


3. What are the reasons this makes sense to lose fat?

4. Write down all the reasons why it might be physically hard to give up sugar and flour.


5. Write down all the reasons why it might be hard emotionally to give up sugar and flour.

6. Have you been taught or conditioned that eating sugar and flour is normal? How?


7. Can you find some ways that it is “abnormal” to eat sugar and flour?

8. How will you have to think about this differently if you want to lose weight and

stop overeating?


9. What are habits you have and foods you currently eat that will need to change to

give up sugar and flour?

10. Which are the easiest to give up?

11. Which are the hardest? Why?


U R G E

We mostly respond to our desire to eat with our conditioned urges� We feel an urge,

and it feels “urgent�” We respond to this urge by overeating� This overeating gives us

an immediate reward and perpetuates the “thought error” cycle�

1. What exactly does an urge feel like when it first appears?

2. What does it feel like when you try to resist it?


3. What does it feel like when you react and “obey” it?

4. What does it feel like when you don’t react or resist, but you allow it to simply exist?

Describe in detail�


5. If an urge is caused by a thought error, what is your most common thought error that

causes overeating?

6. What would the process of allowing an urge be like for you? How would your

thoughts change? How would your feelings change? How would your actions change?

How would your results change?


7. What is a skill you would need to develop to feel instead of eat? Describe it�

8. How would this skill serve you in other areas of your life?


O V E R E A T I N G F E E L I N G S

1. What are the emotions you try to avoid having on a daily basis? List them here�

2. When and how often do you normally experience these emotions?


3. How does deciding to overeat affect these emotions?

4. How does overeating affect these emotions?


5. How do you feel after you have overeaten? How does it affect the emotion(s) you ate

to avoid?

6. What do you imagine your day would be like if you felt these emotions instead

of overeating?


W E L L B E I N G V S . F A L S E P L E A S U R E S

1. Make a list of the things you do to experience false, intensified, temporary pleasure

(overeat, do drugs, engage in drama, smoke)�

2. Make a list of the things you do to experience natural, temporary pleasure (take a

walk, read, bathe, get a massage)�


3. Make a list of things you currently do to perpetuate long term well being (earned

pleasure—self coaching, learning, accomplishments, relationships)�

4. What do you notice when you look at these lists?

5. Are there any changes you would like to make?


6. If you took away your preferred buffer as a source of entertainment, escape, joy,

pleasure, activity, or pastime, how would your life look different?

7. How much time would it free up? What might you do with that time?


8. How do you think this would affect your daily emotional state? Why?

9. If you were no longer hungry or desired food, how might that change your identity?

Free write and explore�


C O M M I T M E N T

Your commitment to losing weight has to be epic�

1. What is the reason you want to lose weight?

2. Do you believe this reason is compelling enough to keep you from ever overeating?

3. Are you willing to give up food as you know it to have freedom from overeating and

being overweight?


4. Are you willing to live without the escape and buffering that food provides?

5. Are you willing to feel worse before you feel better?

6. Are you willing to continue even when results aren’t fast?


7. Are you willing to embrace not being “normal” in order to not be overweight? Why or

why not?

8. How do you imagine you can fulfill this commitment to yourself?



What are your obstacles to losing weight? In the left column, list your obstacles�

In the right column, write down everything you will need to do to overcome each

of these obstacles (strategies)� Consider how doing this will make you stronger

and more confident.

O B S T A C L E S S T R A T E G I E S


N A T U R A L W E I G H T C O M M I T M E N T

1. Why do you want to be at your natural weight?

2. Why do you want to stop overeating?

3. What benefits do you want to enjoy?


4. Where will the desire to overeat be reallocated?

5. Where will the time you’ve spent overeating be reallocated?

6. Why do you desire to stop overeating?


F U T U R E F O C U S

1. What do you want to weigh?

2. What size do you want to wear?

3. How do you want to think and feel about food?

4. How do you want to think and feel about your body?

C O A C H C E R T I F I C A T I O N P R O G R A M | W O R K B O O K | 1 0 0

5. What do you have to change to become this person?

6. Are you committed to making these changes?


T H O U G H T E R R O R S

Thought errors are thoughts that create unwanted desire and cause unwanted actions�

Here are some examples:

• Eating sweets is part of life�

• It’s normal to eat to celebrate�

• I’ll be left out if I don’t eat with them�

• Food is delicious and meant

to be enjoyed often�

• I need to have three full meals a day�

• Breakfast is the most important meal�

• Cooking and eating with

my family is love�

• All foods in moderation�

• Life would be terrible

without delicious food�

• Food for the soul�

• There is nothing like

a home-cooked meal�

• Celebrating with a

meal is what matters�

• Parties without food

or drink aren’t fun�

• You must dine�

• Food is one of the most

important pleasures of life�

• Not loving food is

fringy and abnormal�

• It’s fine to eat it sometimes.

• Just this once�

• It won’t matter�

• It’s normal to overeat

and be overweight�

• Cheating is fun�

• Food should never

be boring�

• Diets are hell�

• Cutting back is painful�

• Restriction is not normal�

• I should be able to eat

everything I want�


T H O U G H T E R R O R S

1. Make a list of your thoughts that create unwanted desire and cause unwanted action�

Fill the page�


2. Make a list of thoughts you want to believe and think on purpose� Fill the page�


T E D I O U S P O W E R F U L

P A R T 1

This worksheet can be used as often as you like� It’s very tedious and time-consuming,

but the results are amazing� Sit down with this one before you eat and document in detail�

Pick a joy or fuel food you really like.

1. Name of food:

2. Quantity you want to eat:

3. Where are you on the hunger scale?

4. Describe the food in detail—look, smell, texture, color, etc�:

5. Your feelings before eating the food:


6. Describe each bite and stop to write in between bites� Stop eating the food when

you stop enjoying it�

Describe bite in detail:






7. Do all the bites taste the same?

Check one: Yes No

8. Does it start to taste less pleasurable or more pleasurable as you add bites?

Check one: Less More

9. What is your feeling after eating this food?

10. How much did you eat before you were satisfied?


11. When did you stop eating?

12. Where are you on the hunger scale after eating this food? How does this food feel

in your body?


T E D I O U S P O W E R F U L

P A R T 2

After you have completed the first part of the worksheet, answer the following questions.

1. Did you overeat more when you were lower on the hunger scale?

2. Were you able to get more satisfied when you paid more attention to each bite?


3. How did your feelings affect the quantity of food you ate?

4. Were your before and after feelings the same or different?

5. Did you ever stop at the first bite because you realized it wasn’t something you

wanted to eat?


V I S U A L I Z E Y O U R S E L F A T Y O U R I D E A L W E I G H T

1. How do you eat?

2. How do you think and feel about food?


3. How do you dress?

4. How do you think and feel about your body?

5. How do you handle social pressure?


6. How do you handle yourself emotionally?

7. What role does food play in your life?

8. How are your self esteem and your relationship with yourself?


D R I N K P L A N

1. Date of planned drinking:

2. What I will drink:

3. How many I will drink:

4. Why I have decided to drink:


5. How I will feel before:

6. How I will feel during:

7. How I will feel after:


D R I N K I N G T H I N K I N G

Make a list below of the thoughts you have that cause the urge to drink�

Example: “After this day, I need a drink!”

1. Thoughts that create urges:


2. Thoughts that create urges: Make a list below of the thoughts you have that prevent

the urge to drink� Example: “I can handle my emotional life�”


W R I T E I T D O W N & M O V E O N

1. What and how much did I drink that wasn’t planned?

2. What was the circumstance that I think triggered it?

3. What was the thought that caused the desire or urge?


4. Did I try to resist, or did I just react?

5. Did I try to allow the urge? What worked and what didn’t?


6. What did I learn?

7. What will I do next time?


T A K I N G R E S P O N S I B I L I T Y F O R Y O U R F E E L I N G S

1. Name a person or circumstance that you believe is causing the negative feeling�

2. Describe how the thoughts are making you feel�


3. Describe why you think the thoughts have the power to control your feelings in this way�

4. What is the thought you’re thinking that’s really causing this feeling?

5. Can you see that it’s the thought and not the person or circumstance causing

the feeling?

6. How might you take responsibility for your feelings in the future?


T H E M A N U A L

1. Think about someone you want to change and write their name here�

2. Write, in detail, what you would like them to do�


3. For each item, write down why you want them to behave in this way�

4. How do you think you would feel if they behaved this way?


5. How would your thoughts about them change if they behaved this way?

6. Do you want them to behave this way even if they don’t want to? Why or why not?


7. What do you make it mean when they don’t behave this way?

8. When someone wants you to behave in a certain way to make them feel good,

what is that like for you?


B O U N D A R I E S

1. What is the boundary violation?

2. What is the boundary you want to set?

3. The request: If you��

4. The consequence: Then I will��


5. What are your fears (if any) around establishing this boundary?

6. What are the benefits of establishing this boundary?

7. How will you set this boundary?

8. How will you ensure that you honor your boundary?


U N C O N D I T I O N A L L O V E

1. Think of someone who’s challenging for you to love�

2. Write the reasons why you find this person hard to love.

3. What are your thoughts about this person that prevent you from loving them more?


4. What conditions have you put on loving this person? List them here�

5. What does it feel like when you’ve chosen not to love this person?

6. What would it be like to love this person without conditions?


7. List a specific example in which this person does something you don’t like.

What would it take and be like to love them in this moment?

8. How is unconditional love different from love? How does it serve you?

9. Is there ever a time when love is not a good choice? Why or why not?


P E R S O N O F F O C U S

Person of Focus:

1. Judge this person� Don’t hold back� Let all the “ugly” judgments out of your head�

One sentence per line below� Don’t edit yourself or try to be appropriate or kind�

Get it all out�

Now, go back through the list and notice how many of these judgments also apply

to you� Circle those that are true about you� Notice that most judgments of others

are projections we have of ourselves�


2. Describe the Manual you have for the person of focus� What are your expectations

of that person? What do you most want that person to do, and why? Let yourself go

to a perfect world where that person does exactly what you want them to do and

when you want it. Be specific, and allow yourself to be outrageous.

What would you be thinking and feeling if that person did all these things perfectly?

Notice that you can think and feel these things anyway�


3. Allow that person to be who they are meant to be� So, who is that person?

What do they do? How do they act? What are they consistent about? If you aren’t

trying to control them or interfere, who are they in their actions?

4. Why do you imagine that person does these things and is this way? What thoughts

do you imagine drive that person’s actions?


5. Do you love this person unconditionally? Why or why not? Make a note below of

when you do love them and when you try to withhold love from this person� Remember,

their lovability is 100%, so what’s your excuse when you don’t love them?

6. How do you show up in this relationship? Do you show up knowing that your

lovability is 100%? Do you try to get them to love you more for your sake? How?

Does it work? Why or why not?


7. Who do you want to be in this relationship? In other words, what kind of employee,

spouse, sibling, or friend do you want to be? Make sure you think about this separately

from the other person’s behavior—don’t let that determine who you are� Decide who

you want to be� Take some time to write it all out�

8. How do you want to feel? Why?


9. How do you want to act and show up?

10. What do you want to offer to this person?


11. How do you want to think? Remember that your relationship with someone is all

about your thoughts about them and yourself within that relationship�

12. How do you want to think about yourself in this relationship?


13. How do you want to think about the other person in this relationship?

14. How do you want to define and think about your relationship together?


15. Write an “I’ve been meaning to tell you” letter below� This is a letter you can send or

not send� Just writing it feels amazing� I love to send these in the mail unexpectedly�

Dear

I’ve been meaning to tell you

I admire you for

I’m thankful for

I remember when

You have shown me how

You told me

I’m grateful for

I love you because


S E L F A P P R E C I A T I O N

Make a list of all the things you like and appreciate about yourself� They can be small

things or big things—please write down at least 12 things�

1�

2�

3�

4�

5�

6�

7�

8�

9�

10�

11�

12�


W H A T D O Y O U W A N T ?

List 25 things you want� They can be anything from objects to feelings� Just brainstorm

what comes to mind� (A Lexus convertible? More connection with your husband?)

1�

2�

3�

4�

5�

6�

7�

8�

9�

10�

11�

12�

13�

14�

15�

16�

17�

18�

19�

20�

21�

22�

23�

24�

25�


T O D O L I S T D O W N L O A D

Make a list of everything you want to do� Big dreams� Little tasks� Crazy ideas�

Hidden desires. Keep writing until you fill up the page.


P R I O R I T I E S

1. Make a list of your top five priorities in order.

1�

2�

3�

4�

5�

2. Why did you put them in this order? Why is your #1 priority so important to you?


3. Are you currently living in line with these priorities? Think about what you

did yesterday. Does it reflect the order of these priorities?

4. Does anything need to change in order to align them better? What?


C A T E G O R I Z E Y O U R T O D O L I S T B Y P R I O R I T I E S

1. What can you eliminate from your to do list because it doesn’t align with

your priorities? Cross those items off the list and explain here�


2. What are the most important to dos? Why?

3. Create one outcome that would help you achieve a priority accomplishment on your

to do list� Write it here�


O U T C O M E

P A R T 1

1. Write your outcome or goal below�

2. Why do you want to achieve it?

3. If you achieve this, what will it mean to you?


4. How do you feel when you imagine realizing this outcome?

5. What will be the same when you realize this outcome? (In what ways are you already

living this outcome?)

6. What will be different when you realize this outcome?

7. How will you need to change to become the person who has realized this outcome?


O U T C O M E

P A R T 2

What are the steps, from start to finish, to complete this outcome? Brainstorm a

list below� You’re not allowed to say, “I don’t know�” For each step, design a time

frame and deadline for completion�

1�

2�

3�

4�

5�

6�

7�

8�

9�

10�

11�

12�

13�

14�

15�

16�

17�

18�



List any obstacles you might face in achieving this goal, and then list your strategy to

overcome those obstacles� (Use multiple sheets if needed�)

O B S T A C L E

S T R A T E G Y

O B S T A C L E

S T R A T E G Y


A L E T T E R T O M Y P A S T S E L F

Write a letter to your past self using the following format� This is another wonderful

tool for uncovering negative thought patterns and beliefs� Be willing to allow the

emotions to surface�

Dear

I’m angry because

I’m sad because


I wish

I’m sorry that

I love you because


A L E T T E R F R O M M Y F U T U R E S E L F

Write a letter from your future self, who’s right where you want to be, and have her

give you some advice� What would she tell you to stop doing? What would she tell you

to start doing? What else might she say?


G O A L S E T T I N G

1. Start by writing down 25 things you want:

1�

2�

3�

4�

5�

6�

7�

8�

9�

10�

11�

12�


13�

14�

15�

16�

17�

18�

19�

20�

21�

22�

23�

24�

25�


2. Once you have your list, pick one as a goal�

3. Now, let’s put the goal into a measurable sentence�

It has to be measurable so you’ll know when you’ve completed it� There has to be a

deadline� Pick something that causes you to stretch, but also something that you can

complete within the time frame you chose and in the time you have available to you�

For example: By (insert date and time), I will have completed and created (insert goal here).

I will know I’m done because of (measurable statistic).

By

I will have completed and created

I will know I'm done because of

Now commit�

4. Why do you want to achieve this goal?


D O G O A L S

Now it’s time to brainstorm� List everything you need to do to accomplish this goal�

If you have a big to do list, break it down by each step�


O B S T A C L E S

List all the obstacles to achieving this goal�


S T R A T E G I E S

Turn each of the obstacles you listed into a strategy or a skill you need to develop�

Add it to your list of to dos�

Turn obstacles into strategies�


T H E P L A N

1. Take your Do Goals list and strategies list and sort them into the order of execution�

Make them as clear and specific as possible.

2. Determine how much time each thing will take�

3. Add each item to your calendar with the time frames you’ve decided upon�

D O G O A L S A N D S T R A T E G I E S I N O R D E R :


G E T I T D O N E

1. What did you accomplish yesterday?

2. What’s on the schedule for today?

3. What are your thoughts and feelings about it? Do a mini thought download�


4. Complete a model on one of the thoughts that isn’t serving you�

U N I N T E N T I O N A L M O D E L

C

T

F

A

R

5. How do you want and need to feel to get this work done today? What would you need

to be thinking?

6. Create a model with the new thought�

I N T E N T I O N A L M O D E L

C

T

F

A

R


M O N E Y B E L I E F S

P A R T 1

1. What do you believe about money?

Money is

2. Your money model:

For the C line, put money.

For the R line, put your net worth—an estimation is fine.

C

T

F

A

R


3. Make a list of everything you own and what it would be worth if you sold it�

T O T A L :


4. Make a list of all your debts�

T O T A L :


5. Subtract your debts from your assets, and that’s your net worth�

A S S E T S – D E B T = N E T W O R T H

For the T line, write down the thought that has created that net worth for you.

You can make a list of your money beliefs below, but pick one main belief that you

would consider your “money model.”

For the F line, ask yourself how the thought makes you feel. Write some options

to pick from here.

For the A line, write down your main action as it applies to the money you have

(maybe saving, spending, earning).

C Money

T

F

A

R Net Worth:


M O N E Y B E L I E F S

P A R T 2

1. What are the money beliefs you have about the past?

2. What did you learn about money from your parents and teachers when growing up?

3. How have you always thought about money? Include positive and negative thoughts�


4. How much money did your parents have and why?

5. How much money did they earn and why?

6. How did your parents spend and why?


7. How did they save and why?

8. What are your current thoughts about your money now? Make a list� Again, include

both positive and negative thoughts�

9. How much money do you have and why?


10. How much money do you earn and why?

11. How do you spend and why?

12. How much do you save and why?


13. What are the biggest purchases you have made?

14. Have you ever wasted money?

15. What is the best use of your money?


16. In what areas do you splurge with your money?

17. What are your thoughts on debt?

18. What does money have to do with happiness?


19. What do you think about rich people?

20. What do you think about poor people?

21. How much money do you think you should have now?


22. What are your thoughts about your future as it applies to money?

23. How much do you want to make in this lifetime?

24. Do you want to retire? How much do you want to have if you do?


25. How much money do you think you’re capable of making in a year? Why?

26. Will you inherit money? What are your thoughts about that?

27. Are you going to leave money to anyone? Who and why and how much?


28. How much money do you want to save?

29. What do you want your net worth to be?


S P E N D 1 M I L L I O N D O L L A R S

1. Spend 1 Million dollars in detail below�


2. What would people think about you getting and spending this money?

3. Who would you tell and why?

4. Would you be worried about it? Why or why not?


E A R N I N G

1. How much can you earn?

2. What would that require in terms of time?

3. What would that require in terms of effort?

4. What is the value you offer in exchange for the money you receive?


5. Are you open to receiving?

6. Do you notice that the more you give, the more you’re open to receiving? Explain�

7. How can you be more open to receiving?

8. Do you believe you’re 100% responsible for how much money you make?

Why or why not?


D E B T

1. What are your thoughts about debt?

2. How much debt do you have and why?

3. What did you buy that created this debt?


4. How much does the money cost? (You’re renting the money�)

5. Is the return on the money worth the cost of it in this situation?


S P E N D I N G M O N E Y

1. What were your three best purchases?

2. How did you feel when you purchased them?

3. What were the net benefits?


4. What were your three worst purchases?

5. What were the net consequences?

6. On a monthly basis, what do you normally spend money on? Make a list� Write down

how you feel when you spend that money�


7. What do you buy for entertainment or buffering?

8. Has this affected your desired net worth?

9. Do you have more stuff than money? Explain�


H A V I N G M O N E Y

1. What is the difference between having money and wanting money? Describe in detail�


2. Do you associate being wealthy and having money with anything negative?

Why or why not?


D A R E O F T H E D A Y

1. What is your dare of the day?

2. What is your thought about doing it?

3. Complete a model about your fear of it�

C

T

F

A

R


4. Now create a model with self confidence on the F line and you completing the dare

on the R line� Fill in the rest of the model�

C

T

F

A

R

5. Complete your dare and write about it here� What did you learn about yourself and

your self confidence?


S T O R Y A B O U T Y O U R S E L F

“You are the story you tell yourself about yourself.” Brooke Castillo

1. Write the story you currently tell about yourself�


2. Write the story you want to tell about yourself�


A C C O M P L I S H M E N T L O G

Create an accomplishment log� You can list little things and big things you have

accomplished� The point is to acknowledge everything you’ve done that you once

hadn’t done or couldn’t do� Fill the entire page�

Examples:

• Graduated from high school.

• Married my husband.

• Bought my first house.

• Threw an amazing party.

• Won an award.

• Got the job.


S E L F C O N F I D E N C E E X E R C I S E

1. Define self confidence.

2. Where does it come from?


3. Do you have a lot of it? Why or why not?

4. Why do you want it?

5. What is the best way to get more of it?


6. What thoughts do you have that are preventing it?

7. Do you have any fears about being self confident and the success you will

create with it?

8. Look at a result you have in your life that you don’t want and write it here�


9. What is the result you want to create?

10. How will self confidence get you there?


A R E A S O F S E L F C O N F I D E N C E

1. Make a list of all the areas in your life where you feel self confident. Next to those

areas, write the reason (thought) you feel this way. Make sure you fill the page.

Example:

Pouring a glass of water. Not afraid to fail. Believe I can do it.

Coaching clients. I have a model that works on all problems.

A R E A O F C O N F I D E N C E R E A S O N F O R C O N F I D E N C E


2. Write about everything you’re currently afraid of that holds you back� Don’t be shy�

Go for the worst case scenarios� Evaluate what you think would be horrible about

failing. Anticipate getting into trouble with your newfound confidence. Include the

fear and the reason�

Example:

I’m afraid I’ll lose all my money. I’ll end up homeless and unloved.

I’m scared of making a mistake. People will reject me.

W H A T I ’ M A F R A I D O F W H Y I ’ M A F R A I D


R E M O V I N G T H E B A R R I E R

We’re going to remove the barrier of what other people think about you forever�

We’re going to take a deep dive into your “everyone” and what “everyone will think�”

You’ll decide from now on only to take action based on what you think�

1. What do people think about you now?

2. If you went for all your dreams and achieved them, what would people think?


3. If you went for all your dreams and failed, what would people think?

4. In what ways are people right about you? So what?

5. In what ways are they wrong about you? Are you willing to let them be wrong?

Why or why not?

6. What are you committed to believing about yourself no matter what others may

or may not think?


N A R R O W I N G Y O U R N I C H E

1. Does your problem fit into one of these broad categories?

If yes, move on. If not, change your market.

2. Have you narrowed it down to a submarket within the larger market? So not just

weight loss, but weight loss for doctors� And not just weight loss for doctors, but

weight loss for doctors who are currently in medical practice�

Do you have at least two defining words to submarket your niche? If yes, move on to question 3.

3. What exactly would someone Google to find you? (How can I stop drinking so much?)

It needs to be something they would likely Google from their phone while experiencing

the problem�

W E A LT H H E A LT H R E L A T I O N S H I P S


4. What is your solution to their problem, and why is it compelling? (Example: I teach

you how to drink less by reducing your desire to drink, not by using willpower�)

If you have trouble coming up with answers to these questions, read Expert Secrets by

Russell Brunson� The goal is to follow this format, pick something, and then get to work

on marketing and selling�


Y O U R 1 0 - Y E A R P L A N

Create your 10-year plan, starting with your 10-year goal and working your way down�

Remember that assets are something that you have created that are worth something,

like a book, program, or video training. The more specific you can be, the better.

10Y E A R S

5Y E A R S

1Y E A R

C U S T O M E R SM O N E Y A S S E T S


Y O U R B U S I N E S S M O D E L

Will you offer one-on-one coaching? Group coaching? Products? Membership

subscriptions? In-person events? You will get specific each quarter with what you

will offer and how much you will be paid for each offering� You will plan your business

model by dividing your annual number by four, filling in each quarter. You will then

experiment with math within each quarter and/or each month to determine how much

you need to sell or how many clients you need to have� Remember to think in terms of

when you receive the money from the customer/client�

$ P E R Y E A R

Q U A R T E R 1 $

Q U A R T E R 3 $

Q U A R T E R 2 $

Q U A R T E R 4 $

Example:

Quarter 1 $25k

10 clients $2500/each/quarter




O V E R C O M I N G F A I L U R E

1. What is your definition of failure?

2. What are common excuses that you use to avoid failing?


3. What failure(s) could occur? What are all of the potential obstacles?

Brainstorm everything�

4. What is your failure plan? (Make sure you plan for each possible failure or obstacle�)

5. What is a believable thought that you can practice to feel courage on purpose?


E V A L U A T I O N C R I T E R I A

L I S T E N F O R A N D G I V E F E E D B A C K O N :

• What are they doing well? Be generous with positive feedback�

• Are they explaining concepts correctly?

• Are they identifying the different lines of the Model correctly?

• Are they leading the session?

• Are they holding neutral space?

• Do they have an agenda?

• Are they trying to change the circumstance?

• Are they coaching on the action line or telling the client what to do?

• Are they staying out of the pool?


P R E W O R K

1. Why are you interested in coaching?

2. What do you hope to accomplish with coaching?

3. Do you feel you will achieve your desired result?


4. Are you willing to try all the exercises and homework? (Especially the ones you

have resistance to?)

5. What is your biggest fear in life?


6. Write down five major positive events in your life and five major negative events.

P O S I T I V E E V E N T S :

1�

2�

3�

4�

5�

N E G A T I V E E V E N T S :

1�

2�

3�

4�

5�


7. What is the thing you most want to change in your life?

8. What are you willing to sacrifice to change your life?

9. What aren’t you willing to sacrifice to change your life?

10. Would anyone in your life be upset if you changed?


11. On a scale of 1 to 10, how important is it for you to make changes in your life?

12. What will happen if you don’t change? What will it cost you?

13. What is the most upsetting issue pressing on you now?

14. What do you fear about this situation?

15. How do you currently manage stress?


16. How much joy do you currently create in your life?

17. What gives your life meaning?

18. Do you believe you are living the life you are meant to live?

19. What do you want other people to know about you?


P R E W O R K S A M P L E

I D E A S T O T H I N K A B O U T

1. Why did you hire me?

Got an email to try out free coaching. I have issues with addiction to food and

compulsive spending. I find I get depressed easily, and I know it’s my thinking.

I have read a ton of self help stuff, but I have a hard time doing the work, especially

on my own. So I guess I need some direction and a little push to help me move in

the right direction.

2. What do you hope to accomplish within this program?

Honestly, not really sure. I’m not sure what all this class involves. I would like to be

more positive and less negative with my thinking. To stop myself before spending

or eating compulsively.

3. Do you feel you will succeed at this program?

Not really sure. I hope so.

4. Are you willing to try all the exercises and homework?

(Especially the ones you have resistance to?)

Yes.

5. What is your biggest fear?

Social situations with people I am uncomfortable around.


“ G O O D F O R Y O U T O K N O W ” Q U E S T I O N S

6. What are you willing to sacrifice to change your life?

Not sure???

7. What aren’t you willing to sacrifice to change your life?

Not sure?

8. Would anyone in your life be upset if you changed?

No, I think they might be happy if I was less annoyed about life.

9. On a scale of 1 to 10, how important is it for you to make changes in your life?

10

10. What will happen if you don’t change? What will it cost you?

I will continue to be miserable, negative, and angry about things. I will stay overweight

and broke. I will stay self conscious and uncomfortable around others. This causes me to

hide and feel fearful.


“ T H I N K A B O U T T H I S ” Q U E S T I O N S

11. What is the most upsetting issue pressing on you now?

I spend too much money. I’m constantly trying to get the high I get from shopping.

I spend excessive time shopping, figuring out what I want, driving to numerous

stores, etc. It wastes a ton of time and energy, but I keep doing it.

12. What do you fear about this situation?

Something major will happen and I won’t have the money to cover it and will be

found out and will be devastated that I can’t control things anymore.

13. How do you currently manage stress?

Yoga, exercise, read (although buying books is one of my addictions, so books

kind of create stress, but I love them).

14. How much joy do you currently create in your life?

Not enough. Very little. I am constantly in “go” anxiety mode.

15. What gives your life meaning?

Spirituality.

16. Do you believe you are living the life you are meant to live?

No.

17. What do you want other people to know about you?

I don’t know??


1 0 M A J O R E V E N T S

18. Write down five major positive events in your life and five major negative events.

P O S I T I V E E V E N T S :

1. Had my kids.

2. Finished college.

3. Bought two houses since I was 25.

4. I get to work from home.

5. Worked at Disney World when I was in college.

N E G A T I V E E V E N T S :

1. When my husband was laid off a couple years ago.

2. I don’t get along with my mom.

3. When my work makes me go back to the office occasionally—

commute one hour—hate it.

4. I’m uncomfortable around my husband’s family, and we’ve been

together 12 years. I hate family functions. I feel so self conscious

and insecure. Family vacation at the river with his family.

5. Spend more than I earn consistently—very stressful, but feel I can’t stop.


C L I E N T P R E P A R A T I O N

1. Notes on Pre Work

2. What do you think about this client? (Judge the client� Complete at least one model

on the client�)

3. Where would you start with this client?


Q U I Z 1

D I R E C T I O N S

This quiz covers classes 1-3 and contains multiple choice, matching, and

true/false questions�

M U LT I P L E C H O I C E

1. You can solve any problem your client brings to you by coaching your client on:

a. Creating a more supportive lifestyle

b. Teaching your client to set better boundaries

c. The way they think about everything

d. The things they do or don’t do

2. Effective coaches do which of the following?

a. Get their clients results

b. Do their own self coaching

c. Feel for their clients

d. All of the above

3. What one thing, in and of itself, can change a client’s life?

a. Learning the Model

b. Your ability to hold the space for them

c. Discovering how to change their behaviors

d. Creating the results they’ve always wanted


4. A client tells you about how their partner hurt their feelings by telling them that

they are hard of hearing and don’t listen well enough� Your client goes on and on about

how rude it was that their partner said that and how they want to learn to be able to

stand up for themselves in their relationship. Your client would most benefit from first

learning about:

a. Story vs� fact

b. The Manual

c. Emotional childhood

d. Boundaries

5. Pick out the circumstances from the following scenario: You have been dating

someone long distance for two years� You are feeling disappointed because they are

no longer available to talk to you as much as you would like� You fear that they are no

longer interested in you�

a. Dating someone long distance

b. Partner is no longer talking as frequently

c. Partner’s no longer interested in you

d. Dating two years

6. What is important to do with your clients before helping them create a new model?

a. Help them begin to simply see their current model

b. Show them the River of Misery between their current thinking and

desired thinking

c. Provide the new belief for them ahead of time

d. Offer them examples of what is available to them

7. A thought you just keep thinking is a:

a. Thought loop

b. A model

c. A belief

d. A story


8. Your client comes to you telling you a story about how her son is struggling in

school and is too promiscuous with a bunch of the girls at school� She talks about how

his life is going to turn out terribly and that she needs to do something to intervene�

She creates a whole picture for you of her son’s life and what’s wrong with it�

What would be a useful question to ask her next?

a. What consequences could you set for him as his mother?

b. Why is what you think he’s doing a problem for you?

c. How does he feel about what he’s doing?

d. What if it was always meant to happen this way?

9. What is the main issue with the following model?

C: Sister said, “It’s like you don’t want to be a part of the family�”

T: Why would she say that?

F: Confused

A: Thought loops

R: Avoid texting sister

a. The T line

b. The A line

c. The R line

d. The C line

10. All of the following are reasons why we do not allow our clients or ourselves to

answer a question with “I don’t know” except for:

a. Your clients and you are blocking themselves from their own wisdom�

b. The mind is saying, “It’s hard and I don’t want to try to think about it�”

c. To challenge them to do something beyond what they’re currently capable of�

d. If you show them that they can guess and have permission to be wrong, their

mind will go to work finding answers.


M A T C H I N G

For the next five questions, match the following with the most appropriate line of the

Model that they belong in:

11. Student loan balance is -$50,000 with SoFi�

a. C

b. T

c. F

d. A

e. R

12. My husband is disrespectful�

a. C

b. T

c. F

d. A

e. R

13. Overspending

a. C

b. T

c. F

d. A

e. R

14. I’m stuck in my job�

a. C

b. T

c. F

d. A

e. R


15. I’m so busy�

a. C

b. T

c. F

d. A

e. R

T R U E / F A L S E

16. Holding the space is about creating an environment where there is judgment�

a. True

b. False

17. Your only job as a coach is to show your client their mind�

a. True

b. False

18. It’s accurate to say that you were devastated by someone’s death�

a. True

b. False

19. We never ask a client, “Why?” when coaching�

a. True

b. False

20. Life coaching is about treating the symptoms of pain to provide the client with relief�

a. True

b. False


Q U I Z 1

A N S W E R K E Y

1� c

2� b

3� b

4� a

5� d

6� a

7� c

8� b

9� a

10� c

11� a

12� b

13� d

14� b

15� b

16� b

17� a

18� b

19� b

20� b


Q U I Z 2

D I R E C T I O N S




1. The most common mistake in The 45 Minute Session format is:

a. Not exploring the new Intentional Model long enough

b. Not staying with the current Unintentional Model long enough

c. Forgetting to come up with obstacles and strategies for the River of Misery

d. Not holding the space

2. All of the following is a part of The 45 Minute Session except:

a. The client describing their issue

b. Separating out facts and thoughts

c. Finding the deepest thought to put in a model

d. Completing two models —unintentional and intentional

3. What is the reason we do what we do?

a. The facts in our lives

b. What we think about

c. Our feelings

d. What we desire to have as an outcome


4. Where do feelings come from?

a. Our present reality

b. How we think

c. Sensations in our bodies

d. What we experience

5. Your client tells you she wants more money� You keep asking her questions about

why she wants more money� You hear about how she wants to travel more, buy more

clothes she desires, and be able to create the lifestyle she’s always dreamed of having�

What would be the most useful question to ask her next to help her see why her brain

truly wants more money?

a. What her values are

b. How she imagines she’d feel when she has more money

c. What she was taught about money growing up

d. How much she believes she can have the money now

6. When we avoid feeling our feelings, we are doing all of the following except:

a. Resisting

b. Processing

c. Avoiding

d. Reacting

7. All of the following are reasons why clients are fearful of feeling their

emotions except:

a. They believe that reacting to an emotion is feeling it

b. They think they will never stop feeling it and get stuck in it

c. They were raised in a family that didn’t talk about emotion

d. They think they’ll sabotage their relationships by yelling or crying


8. All of the following are common indulgent emotions except:

a. Overwhelm

b. Confusion

c. Self doubt

d. Joy

9. What’s the worst that can happen?

a. Not achieving the result you want

b. Death

c. Feeling the most uncomfortable emotion

d. Staying stuck

10. What is a way to make sure you get a useful model when coaching?

a. Get a clear C

b. Have a question in the T line

c. Use multiple feeling words in the F line to make sure you encompass the entirety

of the feeling

d. Don’t put an R unless you’re really sure it ties into the T very explicitly

11. One of the problems with our culture’s desire to feel happy and positive feelings a

majority of the time is:

a. We end up buffering to escape negative emotion

b. We are afraid of feeling

c. We try to change our circumstances to feel better

d. We are more reactive to emotion


12. What is the currency of your dreams?

a. Feeling negative emotion

b. Discomfort

c. Willingness to never give up

d. Commitment with effort

13. All of the following are feelings except:

a. Anxiety

b. Sadness

c. Calmness

d. Physical pain

T R U E / F A L S E

14. We must learn how to be more sensitive to other people’s feelings�

a. True

b. False

15. Processing pain is simply changing how you think about the painful

event or situation�

a. True

b. False

16. We teach that once you manage your mind, life is about 80% positive emotion

and 20% negative emotion�

a. True

b. False


17. Emotions start in the brain and are a vibration we experience in the body�

a. True

b. False

18. To help your client feel better, you’ll have them immediately change their thought�

a. True

b. False

19. Feelings and sensations are interchangeable�

a. True

b. False

20. There are no old wounds�

a. True

b. False


Q U I Z 2

A N S W E R K E Y

1� b

2� c

3� c

4� b

5� b

6� b

7� c

8� d

9� c

10� a

11� a

12� b

13� d

14� b

15� b

16� b

17� a

18� b

19� b

20� a


Q U I Z 3

D I R E C T I O N S




1. What are the main reasons we overeat?

a. Overdesire and overhunger

b. Industrialization of food

c. Lack of probiotics

d. All of the above

2. Which hormone is most essential in our understanding of blood glucose

regulation and overeating?

a. Leptin

b. Ghrelin

c. Glycogen

d. Insulin

3. Overhunger (a feeling) is caused by all of the following except:

a. Imbalanced hormones

b. Cravings

c. Withdrawal

d. Large portions of food, in and of themselves


4. How will you know when you are fat adapted?

a. You do not overeat

b. You have stopped eating flour and sugar

c. You have stopped snacking

d. You are able to go 12–16 hours easily without food

5. We have greater desire for foods that release more of this pleasurable hormone:

a. Insulin

b. Serotonin

c. Dopamine

d. Norepinephrine

6. What is one of the key concepts we teach our clients when they’re learning to

stop buffering?

a. How to use willpower to quit unhelpful behaviors

b. How to allow and process urges and feelings

c. How to avoid or distract from triggers

d. None of the above

7. Your client keeps finding himself breaking protocol during the day because he’s at

work and there aren’t any foods there for him to use to stay on protocol. He also finds

himself on his way home from work going through drive thrus to get food to eat, and

he is frustrated because of his inability to sit with urges� What tool would be the most

useful for him to learn first?

a. Decisions ahead of time

b. 100 Urges worksheet

c. Tedious Powerful worksheet

d. Allowing emotions


8. All of the following are examples of thought errors except:

a. “It’s normal to eat to celebrate�”

b. “It won’t matter�”

c. “Just one more won’t make a difference�”

d. “I bring the fun to the party, not the cupcakes�”

9. Why does desire intensify for alcohol when we try to stop?

a. Dopamine receptors downregulate when we drink, so we need more to

have the same effect�

b. When we resist, the deprivation is intensified, confirming the need to drink.

c. There are more comments from others around us about why we’re not

drinking that we have to address when we’re not ready�

d. A & B

10. What is a concept that is useful to teach your client when first teaching them to

allow urges?

a. Willpower

b. Triggers

c. The Watcher

d. Exception plans

11. Why do we teach tools like the Drink Plan, protocol, and exception plans?

a. To teach our clients to be mindful of their choices

b. To have our clients make intentional decisions

c. To make sure we’re helping our clients change the behaviors that are

problematic for them

d. To teach our clients how to make decisions using their prefrontal cortexes


T R U E / F A L S E

12. The number on the scale can cause your client to overeat�

a. True

b. False

13. It’s impossible to follow a Drink Plan for more than one or two drinks because

your prefrontal cortex is impacted by the alcohol�

a. True

b. False

14. When you make a mistake, only focus on moving forward to the future�

a. True

b. False

15. Desire is something we learn�

a. True

b. False

16. Deprivation comes only as a byproduct of dieting�

a. True

b. False

17. Your client has been on protocol for a week, but the scale hasn’t budged,

so it’s time to change the protocol�

a. True

b. False


18. Withdrawal is experienced in the mind and not the body�

a. True

b. False

19. Leptin lets us know when we’re hungry and no longer hungry�

a. True

b. False

20. You provide the protocol for your client to follow�

a. True

b. False


Q U I Z 3

A N S W E R K E Y

1� a

2� d

3� d

4� d

5� c

6� b

7� a

8� d

9� d

10� c

11� d

12� b

13� b

14� b

15� a

16� b

17� b

18� b

19� b

20� b


Q U I Z 4

D I R E C T I O N S




1. Your client tells you that her feelings were hurt when her husband called her names,

and that he says a lot of demeaning things that negatively impact her life regularly�

Which concept will be most useful for your client to learn?

a. The Manual

b. Boundaries

c. Emotional childhood

d. Self confidence

2. When a client is constantly attempting to control others in their life, there is likely

something going on with which of the following?

a. Emotional childhood/adulthood

b. Boundary violations

c. Lack of requests

d. Buffering


3. In a session with your client, she tells you about how she’s thinking about breaking

up with her long distance boyfriend� She tells you that the communication has declined

over the last month and they no longer have a relationship� She says she wants to hear

from him daily and FaceTime at least a few times a week� She doesn’t understand why

there isn’t a next visit on the calendar� She says she feels anxious and insecure in the

relationship, and that she would feel better if he would just text and call her more

frequently� Your client is most demonstrating which of the following concepts?

a. Emotional adulthood

b. Boundaries

c. Unconditional love

d. The Manual

4. The best relationships function from:

a. Clear boundaries and communication

b. Creating space to express one’s needs and be heard

c. Both partners being responsible for their own happiness, meeting in the middle,

and having fun together

d. Conditional love

5. A request and a consequence make up a:

a. Manual

b. Boundary

c. Guideline

d. Suggestion

6. Why do some clients not want to set boundaries?

a. They fear the risk of losing the relationship

b. They hate confrontation

c. They think it’s hard



7. One of the keys about the way we teach boundaries is that:

a. You have to tell the person your boundary before it’s violated

b. The focus is on what you will do if the boundary is violated

c. You can do it when you’re feeling anything

d. Most people don’t set enough boundaries

8. The purpose of unconditional love is for:

a. The world

b. Our close relationships

c. Our impact on the world

d. Ourselves

9. Your client wants to divorce his wife because he’s changed a lot and is no

longer happy� Before he divorces, we would recommend that he:

a. Get extra help with his relationship with his wife, in something like

therapy or coaching

b. Consider all of the options available to him

c. Resolve the underlying issues first, maybe even be happy in his current marriage,

to decide with a clean mind

d. Talk to a lawyer

10. Your client tells you that they’re so upset that they no longer have a relationship

with their son because he never responds to texts and doesn’t spend time with the

family anymore. Your client may find relief if she fully understands which concept?

a. Boundaries

b. Lovability

c. That relationships are created by our thoughts

d. Manuals


11. The following is helpful to discover when learning to improve our relationships

with ourselves:

a. You are 100% loveable, and there’s nothing you can do to change your

worthiness

b. Your inability to love yourself isn’t a reflection of your worthiness, simply your

ability to choose to love yourself

c. How you treat yourself is a reflection of your thoughts about yourself

d. All of the above

T R U E / F A L S E

12. You being loved by someone else is about you�

a. True

b. False

13. Love never hurts�

a. True

b. False

14. Allowing urges/desire without indulging or reacting to it is one of the most

important skills of emotional adulthood�

a. True

b. False

15. Boundaries only need to be communicated before a violation�

a. True

b. False


16. Telling your brother he cannot ask for money from you anymore is a boundary�

a. True

b. False

17. The difference between the Manual and having expectations for employees or

children is that when they do not meet your expectations and experience the clear

consequence, you have no reason to be emotionally hurt�

a. True

b. False

18. When you’re having a conversation with someone, there is only one layer of

meaning: what you actually said to them�

a. True

b. False

19. When you teach someone who thinks they are being mistreated about emotional

responsibility, they will be more likely to stay in the unhealthy/unsafe relationship�

a. True

b. False

20. If each person is responsible for how they feel, then you no longer are responsible

for how you treat others�

a. True

b. False


Q U I Z 4

A N S W E R K E Y

1� c

2� a

3� d

4� c

5� b

6� a

7� b

8� d

9� c

10� c

11� d

12� b

13� a

14� a

15� b

16� b

17� a

18� b

19� b

20� b


Q U I Z 5

D I R E C T I O N S




1. What are the important factors to consider when working with your clients to

create outcomes or goals?

a. What they want and why

b. How they feel when they imagine the goal or outcome

c. Whether the outcome or goal is just beyond currently attainable for them

d. How impossible it is for them

2. Most of us don’t spend enough time:

a. Setting goals

b. Dreaming

c. Wanting what we have

d. Meditating


3. The following are included in the goal setting process we teach:

a. Writing the goal down

b. Starting from a place of abundance

c. Getting really specific

d. All of the above

4. Your client says that they want to start traveling more in the next year� You work

with them to figure out exactly how many trips, where, and when. Then you plan for

all of the prep work in order to actually go on the trip� What you helped create for the

client is an example of which term?

a. A to do list

b. A Do Goal

c. Massive action

d. The how

5. The Top Five Outcomes exercise is meant to help clients:

a. Set goals

b. Take massive action

c. Become more future focused


6. One of your clients is focused on the past and keeps mentioning her age� She talks

about how she’s old and not as young as you are� She believes that it’s her age that is

holding her back from creating her life’s dreams� An exercise that may be helpful for

this client is:

a. Top Five Outcomes

b. The Manual

c. The Future Diagram

d. A Letter to My Past Self


7. In order to learn how to get it done, you must also learn:

a. How to time block

b. How to schedule out tasks

c. How to constrain

d. How to be uncomfortable on purpose

8. The first step in getting something done, after that thing is selected, is:

a. Discovering how you will need to feel to accomplish it

b. Downloading every single thing you need to do

c. Figuring out the obstacles

d. Creating strategies for the barriers

9. Your client is struggling to get things accomplished� She often talks about being

overwhelmed and that there are too many things to do� She says she’s tried to time

block for projects before, but she’s found that you just never know how long something

will take you� One of the key things to do for your client would be:

a. Highlight that she believes that things are in charge of how long they take, not her

b. Validate how she is feeling

c. Explore what she’s tried before and create strategies to make sure she’s

more successful

d. Suggest she may need to get more help to give her more time

10. The following is the correct order of steps required to schedule everything on to

the calendar:

a. Put the list in order, add all items to the calendar on each day with time frames,

determine how much time everything will take

b. Put the list in order, determine how much time everything will take, add all items

to the calendar on each day with time frames

c. Determine how much time everything will take, put the list in order, add all items

to the calendar on each day with time frames

d. Add all items to the calendar on each day with time frames, put the list in order,

determine how much time everything will take


11. Confusion, doubt, self pity, and fear lead to:

a. Massive action

b. Inaction

c. Failure

d. Discomfort

12. The following are past focused thoughts except:

a. “I've always done it that way�”

b. “I’m just like that�”

c. “I’m not a tech person�”

d. “I am becoming more outgoing�”

T R U E / F A L S E

13. You cannot have a backup plan for your how to get it done goal�

a. True

b. False

14. One of the only drawbacks to calendaring everything to accomplish a goal is

that you don’t always know how long something will take�

a. True

b. False

15. Do not make exceptions for your how to get it done plan for any reason except

true emergencies�

a. True

b. False


16. It’s best not to talk about your goals or outcomes as if they’re already achieved

because your brain will be content that you already have it, and then you won’t go

after it�

a. True

b. False

17. The point of having goals is to become a happier version of ourselves when we

create them�

a. True

b. False

18. Goal setting is a spiritual practice�

a. True

b. False

19. “I think I’ll feel deprived” is an example of an obstacle�

a. True

b. False

20. There’s nothing you genuinely want that you can’t have�

a. True

b. False


Q U I Z 5

A N S W E R K E Y

1� a

2� c

3� d

4� b

5� c

6� c

7� d

8� a

9� a

10� b

11� b

12� d

13� b

14� b

15� a

16� b

17� b

18� a

19� a

20� a

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