David Bonham-Carter

Life Coach

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Life Coaching Resources Pack - Details

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Changing Your Life - A Practical Guide - Contents List

Introduction

Program Overview

Module 1: Quality of Life Assessment
Introduction to Module
1.1 Quality of Life Assessment
1.2 Understanding Your Quality of Life Assessment
1.3 Pre-Session Questionnaire
1.4 Planning New Actions

Module 2: Understanding What Kind of Person You Want to Be
Introduction to Module
2.1 My Values
2.2 What Kind of Person Do I Want to be?
2.3 Epitaph
2.4 Achievements and Characteristics
2.5 Aspirations
2.6 Thinking about Needs
2.7 Questions to Consider
2.8 New Actions

Module 3: Analysing the Change Process
Introduction to Module
3.1 The Perfect Process
3.2 The Normal Process
3.3 Examples of Change
3.4 Selecting Practical Strategies for Achieving Change

Module 4: Locating where you are in the Change Process
Introduction to Module
4.1 Identifying where I am
4.2 Weekly Timetable
4.3 My Control of my life
4.4 New Habits

Module 5: Identifying Your Future Vision
Introduction to Module
5.1 What do I want to Change?
5.2 My Future Letter
5.3 The Miracle Question
5.4 Sources of Support
5.5 Working Towards a New Vision

Module 6: Targets and Outcomes
Introduction to Module
6.1 Distinguishing between Targets and Outcomes
6.2 Setting Quality of Life Targets
6.3 Targets and Outcomes Exercise
6.4 Final Targets and Interim Targets
6.5 Reviewing Your Progress since Starting the program

Module 7: Your Quality of Life Plan
Introduction to Module
7.1 Creating a Quality of Life Plan
7.2 Forward Planning
7.3 Monitoring and Reviewing Progress
7.4 Your Journey

The program is based on research into effective techniques for helping people to make significant life changes and is not available in the shops. It can be flexibly adapted to a range of different circumstances and has been successfully used on numerous occasions in a variety of different life situations.

Low Self Esteem - How to Deal with It

Full Contents List:

Introduction

Section 1: What is Self Esteem?

Introducing Self Esteem

How Low Self Esteem May Express Itself

Self Esteem and Self Criticism

Where Does Low Self Esteem Come From?

The Aim of the Book

Exercise 1: Self Esteem Assessment 

Section 2: Dealing with Negative Thoughts

Self Critical Thoughts: The Two Types
-Self Critical Thoughts relating to a Particular Situation
-Limiting Beliefs

Tackling Self Critical Thoughts in Particular Situations
-Inner Conversations
-The First Step to Tackling Self Critical Thoughts

- Exercise 2: Noting Down Self Critical Thoughts
-Putting Your Self Critical Thoughts in Perspective

- Exercise 3: Creating Balancing Thoughts
-Using Balancing Thoughts

Section 3: Dealing with Negative Thoughts – Additional Techniques

Analysing Negative Thoughts

Thinking Flexibly and Creatively

Dealing with Your Negative Thinking Patterns

Sample Plan for Dealing with Negative Thinking Patterns

Exercise 4: Your Plan for Dealing with Negative Thinking Patterns

Section 4: Valuing Yourself

Giving Yourself Permission to Value Yourself

Finding Out What You Can Value about Yourself
-What Do You Enjoy Doing?

- Exercise 5: Things that I Enjoy
-Creating Abilities & Achievements out of Enjoyment

- Exercise 6: My Personal Affirmations

Troubleshooting

- Exercise 7: Affirmations Checklist
-Identifying the Positives

- Exercise 8: Positives Diary
-What You Shouldn’t Do With Affirmations
-What You Can Do With Affirmations

Section 5: Limiting Beliefs

What are Limiting Beliefs?

Types of Limiting Belief

A General Comment on Limiting Beliefs

The Impact of Limiting Beliefs

Limiting Beliefs and Low Self Esteem

The Impact of Limiting Beliefs involving Other People

Identifying Your Limiting Beliefs

Exercise 9: Identifying Limiting Beliefs about Yourself

Exercise 10: Identifying Limiting Beliefs involving Others

Limiting Beliefs & Your Past

Exercise 11: Beliefs & Your Past
-Childhood
-Adulthood

Taking Control & Dealing with Your Limiting Beliefs

Exercise 12: Step-by-step Analysis of Limiting Beliefs

Exercise 13: Creating More Constructive Beliefs

Trying Out Your New Beliefs

Exercise 14: New Beliefs – Successes Record

Understanding and Explaining Limiting Beliefs

Exercise 15: Explanations Exercise

Remembering Your Rights

Remembering Other People’s Rights

Conclusion

Putting it All Together

Creating a Plan for Improving Self Esteem

Sample Project Plan for Improving Self Esteem

Blank Project Plan for Completion

Project Plan Review

A Final Word

Appendix
Special Report: Simple Ways of Improving Your Self Esteem

How to Be Assertive - Full Contents List

INTRODUCTION: WHAT IS ASSERTIVENESS

Defining Assertiveness

Assertiveness – The Middle Way

The Three Types of Behaviour

Passive Behaviour

• Examples of Passive Behaviour
• Are there any Payoffs from Acting Passively?
• How Real are the Payoffs?

Aggressive Behaviour

• Examples of Aggressive Behaviour
• Are there any Payoffs from Acting Aggressively?
• How Real are the Payoffs?

Assertive Behaviour

• Examples of Assertive Behaviour
• Non Verbal Behaviour
• The Benefits of Being Assertive
• Assessing Your Own Tendencies to Passive, Aggressive or Assertive Behaviour

Exercise 1: Understanding Your Own Behaviour
Exercise 2: Your Commitment to Acting Assertively

5 APPROACHES FOR IMPROVING YOUR ASSERTIVENESS

Approach No.1: The DEAL Method for Improving Assertiveness

Introduction

Explaining the DEAL Method

1. Describe the Situation
2. Express your Feelings and Thoughts about it
3. Ask for Reasonable Changes that you Feel would Help
4. Listen and Negotiate a Reasonable Solution where Possible

Negotiation Tips

Exercise 3: Using the DEAL Method for Assertiveness
Exercise 4: Preparing for a Discussion

Approach No.2: Coping with Anxious Thoughts  - The STAR Model

Introduction

Using the STAR Model

Step 1: Describe a Problem Situation and the Anxieties it creates for you
Step 2: Set out Possible Alternatives
Step 3: Choosing Alternatives to Try Out

Exercise 5: Create Your Own STAR Model

Approach No 3: Owning Your Fears

Introduction

1. Options
- Relationship Example

2. Worst Case

3. Now

Exercise 6: Owning Your Own Fears

Approach No.4: Rights and Responsibility (R&R) Principles

Introduction

What is involved in showing respect?

The 4 R&R Principles

• The Right to Express Your Feelings and Opinions
• The Right to Say ‘No’
• The Right to Make Mistakes
• The Responsibility for Making Decisions

Applying the 4 R&R Principles

Exercise 7: Analysing a Past Situation
Exercise 8: Preparing for a Future Situation

Troubleshooting the R&R Principles

Exercise 9: My Positive Message
Exercise 10: Focusing on Outcomes

Approach No.5: Try It and See (It’s Not as Crazy as it Sounds)

Introduction

What about the Fear of Failure?

Making Changes

Stages in Becoming Assertive

Using this Approach

- Exercise 11: One Assertiveness Change

- Assertiveness Plan

- Successes Record

Conclusion
Combining Different Approaches

Title of Life Coaching Exercise

Relevant Coaching Areas

Advantages & Disadvantages of Change

Making Changes, Breaking Habits, General Life Coaching, Motivation

Affirmations

Self Esteem, Motivation

Alternative Behaviours

Assertiveness, Anxiety, Self Esteem

Assertiveness – Using the DEAL Method

Assertiveness

Anxious Thoughts

Anxiety, Stress

Balancing Statements for Negative Self Image

Self Esteem, Anxiety, Assertiveness

Building Self Esteem – The List of 3’s

Self Esteem

Career – Assessing Your Next Move

Career

Career Options – Initial Questionnaire

Career

Career Options – Analysis

Career

Change Questionnaire

Making Changes, Breaking Habits, General Life Coaching, Motivation

Core Values

Values, General Life Coaching, Goals

Create Your Vision

General Life Coaching, Goals, Making Changes, Breaking Habits

Creating Your Project Plan

General Life Coaching, Making Changes, Motivation

Dealing with Procrastination

Making Changes, Motivation, Breaking Habits

Dealing with Stumbling Blocks

General Life Coaching, Making Changes, Motivation, Breaking Habits

Decision Making

General Life Coaching, Making Changes

Ending a Relationship

Relationships

Explanations

Anxiety

Facing Your Fears

Anxiety, Making Changes, Breaking Habits

Fears about Conflict

Assertiveness, Making Changes, Anxiety

Focusing on Others

Anxiety

Improving a Relationship

Relationships

Job Analysis

Career

Job Experience and Suitability

Career

Leisure Activities

General Life Coaching, Anxiety, Stress

Looking Outwards

Anxiety, Stress

Managing Risks

General Life Coaching, Making Changes, Career

Meeting Job Requirements

Career

Monitoring Your Progress

General Life Coaching, Making Changes, Motivation, Breaking Habits

Motivation & Actions Checklist

General Life Coaching, Making Changes, Motivation, Breaking Habits

Myths of Change

General Life Coaching, Making Changes, Motivation, Breaking Habits

Negative Thoughts & Alternatives

General Life Coaching, Motivation, Anxiety, Stress

Negotiation and Compromise in Relationships

Relationships

Positive Rehearsal

Anxiety

Quality of Life Assessment - Short Form

General Life Coaching

Quality of Life Assessment - Long Form

General Life Coaching

Regrets & What You Can Do About Them

General Life Coaching, Anxiety, Stress, Relationships, Career

Relationship Pros & Cons

Relationships

Reviewing Your Project Plan

General Life Coaching, Motivation, Making Changes

Setting Goals

General Life Coaching, Making Changes, Breaking Habits

The ABC Model

General Life Coaching, Anxiety, Stress, Breaking Habits, Making Changes

The Miracle Question

General Life Coaching, Making Changes, Motivation

The Normal Process of Change

General Life Coaching, Making Changes, Motivation, Breaking Habits

Thinking Flexibly

General Life Coaching, Anxiety, Stress

Weekly Diary

General Life Coaching, Anxiety, Stress

Weighing Up Two Options

General Life Coaching, Making Changes

What Are Your Needs?

General Life Coaching, Making Changes

What Are Your Rights?

Assertiveness, Self Esteem

Your Priorities in Life

General Life Coaching, Making Changes, Motivation

 

What People Have Said

 

1. About the Changing Your Life Program

"When I contacted you I was at an all time low ...The sheets were the starting point for me turning my whole view point around...Thank you so much."

"Hello David

Just a quick line to let you know how your life evaluation forms helped me. When I contacted you I was at an all time low. I had been made redundant and felt useless.

I made use of the life evaluation sheets [in the first part of the guide] and after a while and one unsuccessful  job I took courage in both hands and applied for my  "Dream job". I am now living, in a small bedsit , in London  and am having the time  of my life  in my new job.

The sheets were the starting point for me turning my whole view point around  and making my own life choices.

THANK YOU so much.

Best regards"

- Helen, London, UK

 

"The program is designed in such a way that anyone and everyone can benefit from it..."

"Through the Life Satisfaction analysis I was able to get a clear overview of how different aspects of my life were rated, then the successive modules provide a structured way of breaking change down into manageable 'tasks' or steps, culminating in an initial Life Plan... the Life Plan is achievable - it is not an idealised aim, but extremely practical and realistic.

I think anyone who wants to make changes in their life and who is prepared to work at this can benefit from the program. You don't have to be 'special' or ambitious or good at making changes. The program is designed in such a way that anyone and everyone can benefit from it." - Tina, Madrid, Spain

 

"In all areas of life things have improved..."

"In all areas of life things have improved...Breaking down my goals into achievable steps has been very useful. I've designed my website, obtained more work, started socialising more, exercising and am generally more hopeful and focused."
- Maria, East Coast, U.S.A.

 

"It is refreshing to come across an approach which is free of jargon..."

"It is refreshing to come across an approach which is free of jargon and user friendly. I see a lot of programs being promoted as life changing but seldom with such a simple, fad free approach. David genuinely cares about empowering individuals to make the most of their lives." - Alison, Surrey, UK

 

"Highly effective program...very practical and structured..."

"Highly effective program which encourages you to address your concerns and realise your goals. The program is very practical and structured. Its incremental approach enables you to view your most significant issues objectively and make real progress on them." - Diana, London, UK

 

"Try this program and you'll get a perspective on what it is you want to change..."

"Try this program and you'll get a perspective on what it is you want to change and how to go about changing it, what to do when setbacks occur (and they will!) and where to go for help."
- Louisa, Midlands, UK

 

2. About the Self Esteem Techniques

"The affirmations helped me initially to make me look at myself in a more positive way and be aware of my achievements and qualities. I have got a lot of my confidence back again...

...Giving my Project Plan a name which pinpointed how I needed to direct my efforts was really helpful. I can be a bit of a Peter Pan type person and having concrete techniques such as the Balancing Thoughts to try out was good for me and helped me to focus on the outcomes I wanted and on how to achieve them. This enabled me to avoid going into an emotional rut...

... My friends had got used to expecting me to be emotional and rant and are quite surprised by the new Sonia! I’ve let go a bit now and found that it gives me more control and I feel much more relaxed... I am happier with myself now and my relationship is way better than it was."

- Sonia, Bristol, UK

"Previously I was very tired..My mind was all over the place with contradicting emotions...I was very confused about my relationship. I now feel more confident. I am more aware of my positive traits...[Now] James and I are making more of an effort in our relationship and I am also exercising more...I am more able to look at the positive aspects of my own character and my future. I know that I can achieve my goals."

- Beth, London, UK

"Hi David

Thank you for the exercises and forms. They have helped me a lot. I now have techniques to combat unrealistic and negative thoughts and will be giving this a good go."

- Mark, Hertfordshire, UK

"I bought the book for my coaching practice a week or so ago. It is very well laid out and I find the sections and instructions clear. I am planning to use the ideas in the book to work with clients on their self esteem."

- Susan, West Midlands, UK

 

3. About the Assertiveness Techniques

"I am now thinking more of strategies I can use to help me deal with stresses and identifying my thought processes has been an important tool.

I now realise that I have a right to be assertive. I am talking more with my husband about our shared goals. We are doing more things together and our relationship has improved. I am also spending more time on doing things for myself that I like."

- Jane, Devon, UK

 

4. About the Life Coaching Exercises

"I've started working through the exercises and I've found the book to be well set out. The instructions for each exercise are clear and easy to understand...I wasn''t happy with how I was living my life. I thought I didn't know how to change things but I'm beginning to see that I just didn't have the confidence to make the changes I wanted to make. I'm working on that..."

- Melanie, Surrey, UK

"I am a qualified executive coach, so mainly coach on work related issues but I frequently come across more person/life issues and it has given me comfort to know there are some good exercises I can turn to if a particular issue crops up and how to address it. Most of the main 'life' issues are covered and the exercises are simple to understand, pragmatic and easy to use. Great to have some more tools in my toolbox! "

- Liz, Executive Coach

"Dear David,

Many thanks for the 50 exercises. I have found your books helpful, clear and concise.

Warmest regards - "

- Jo, Life Coach

And some more feedback...

"You have some great resources! Thank you so much for sharing your knowledge David. My life is getting better every day...I am also using some of your ideas with a group of women who are seeking to change their lives in a positive way."

- Jane, State of Victoria, Australia

"The eBooks you are producing are excellent. They are well laid out and easy to navigate. The language is clean and basic and easy to understand. The exercises and resource listings are also most helpful and appropriate for the book content. You have a way of breaking the theory into bite size chunks that makes it very easy to follow and to implement. Thank you - more books please!" - Freddie, UK

"...Professionally presented and well thought out - quality resources" - Chris, Australia

$29.77

Low Self Esteem - How to Deal with It eBook

$17.97

How to be Assertive eBook

$17.97

50 Life Coaching Exercisese eBook

$14.99