Coaching für die Herausforderungen, die Menschen wirklich mitbringen (page 120)

Self-Authorship: Moving From the Socialized to the Self-Authored Mind · Write your own internal standard · Make the subject-object move + 7 more

Self-compassion through the distancing lens · Compassionate Letter Writing · The Self-Compassion Letter, Made Practical + 7 more

Metta at the close — sharing merit and goodwill · Cultivate Self through directed inner compassion · Self-compassion through the distancing lens + 7 more

Forethought goal-setting · Self-Regulated Learning: Taking Control of How You Learn · Post-session reflection + 7 more

Self-Distancing: Thinking Clearly About Your Own Problems · Temporal distancing — the 10-year question · Self-Distancing Journaling + 7 more

Self-Distancing: Thinking Clearly About Your Own Problems · Self-Distancing Journaling · Temporal distancing — the 10-year question + 7 more

Self-Distancing Journaling · Write about yourself using your own name · Self-Distancing: Thinking Clearly About Your Own Problems + 7 more

Use credible verbal persuasion to raise efficacy in the short term · Self-Efficacy: Building the Belief You Can · Build self-efficacy through mastery experiences + 7 more

Use credible verbal persuasion to raise efficacy in the short term · Self-Efficacy: Building the Belief You Can · Learn from observing others who are similar to you + 7 more

Write the explanation, do not just think it · Third-party explanation test · Self-explain each step as you work through an example + 7 more

Self-imposed deadlines · Set deadlines shorter than you think you need · Set external accountability deadlines + 7 more

Include acts of kindness toward yourself · Self-Compassion, Made Practical · Loving-kindness toward yourself + 7 more

Self-Monitoring, Made Practical · Track the target behavior consistently, not selectively · Periodically compare self-ratings with objective data + 7 more

Link new information to your own life and identity · Retrieval: test yourself instead of reviewing · Track how you actually feel during experiences, not just afterward + 7 more

Self-Regulated Learning: Taking Control of How You Learn · Learning environment design · DBT Emotion Regulation Skills, Made Practical + 7 more

Self-Transcendence: Beyond the Self · Practice reducing ego-centeredness without self-erasure · Losing yourself in absorbing, worthwhile activity + 7 more

Seneca on Time, Made Practical · Practice poverty (Seneca’s original exercise) · Stop postponing your life + 7 more

The 5-4-3-2-1 Grounding Technique · Multi-sensory grounding as extended orienting · Grounding Techniques for Acute Distress + 7 more

Savoring: Getting More From the Good · Sharpen your senses to deepen the experience · Savoring the Moment, Made Practical + 7 more

Attention on foot and ground contact · Grounding through sensory anchors while walking · Walking at a noticing pace + 7 more

Separate the data from the narrative you’ve built around it · White hat: establish the facts before opinion · Distinguish observable data from interpretation + 7 more

Separate core self from problematic behavior · Notice the noticer · Practice reducing ego-centeredness without self-erasure + 7 more

The Serenity Prayer as a Practice Framework · Pair the prayer with a gratitude practice for what is already working · Develop the wisdom clause through structured reflection + 7 more

The Miracle Question: Designing Your Life Without the Problem · Asking the Miracle Question · Confidence Scaling After the Miracle Question + 7 more

Prioritize consistency over intensity · Show up daily — especially on uninspired days · Scheduled, recurring check-ins + 7 more

Use low-demand movement as incubation time · Capture ideas the moment they surface · Use routine transitions as deliberate insight prompts + 7 more

Schedule buffers as first-class commitments · Build in buffer · Buffer and overflow blocks + 7 more

Prevent bedtime creep: protect sleep duration at the start, not just the end · Sleep Debt and Social Jetlag: Recovery Strategies · Use weekend recovery sleep — but limit the overshoot + 7 more

Sleep on it · Load a hard problem before sleep · Use task tension to fuel creative incubation + 7 more

Extend sleep before an anticipated shortfall · Expand the sleep window by fifteen minutes when efficiency improves · Calculate your sleep efficiency before starting + 7 more

Resonance frequency breathing (slow-paced breathing) · Coherent breathing — 5–6 breaths per minute · Slow, extended-exhale breathing + 7 more

4-7-8 Breathing, Made Practical · Master the basic 4-7-8 cycle · Deploy 4-7-8 as an acute anxiety interrupt + 7 more

Coordinate tensing and releasing with the breath · Pair the anchor with slow breathing · Master the basic 4-7-8 cycle + 7 more

Deploy 4-7-8 as an acute anxiety interrupt · Master the basic 4-7-8 cycle · Paced breathing: make the exhale longer than the inhale + 7 more

Voo breath as sleep preparation · Use 4-7-8 breathing as a sleep-onset ritual · Box breathing as a sleep-onset tool + 7 more

Deploy 4-7-8 as an acute anxiety interrupt · Master the basic 4-7-8 cycle · 4-7-8 Breathing, Made Practical + 7 more

Awe and the Small Self · Use awe to reconnect with something larger than yourself · Courting the small self + 7 more

Arrange the environment to support Green Zone states · Engage in safe rough-and-tumble play · Problem-solve together once the child is calm + 7 more

Awe and the Small Self · Ensure the first commitment feels freely chosen · Track self-stability over time + 7 more

Acceptance and Commitment Therapy (ACT), Made Practical · Committed Action, Made Practical · Values-Based Action (ACT), Made Practical + 7 more

Acceptance and Commitment Therapy (ACT), Made Practical · Stick to Values: act consistently with what actually matters to you · Use fierce self-compassion to stay in hard conversations + 7 more

Conduct a genuine Socratic dialogue · Engage in genuine philosophical dialogue · The Socratic Method, Made Practical + 7 more

Acceptance and Commitment Therapy (ACT), Made Practical · Committed Action, Made Practical · Map your stress response (conceptualization phase) + 7 more

The Socratic Method, Made Practical · Apply Socratic questioning to your own thinking (not just others’) · The Examined Life + 7 more

Keep each project’s Action Steps physically separate from other projects · Assign broad themes to days of the week · Assign a theme to each day of the week + 7 more

Use a single, undirected object-gaze to invite daydreaming · Practicing with eyes open and lowered · Preparing the kasina object + 7 more

Forming: provide clarity before connection · Give the work back without abandoning people · Adaptive Leadership, Made Practical + 7 more

Soham — synchronizing mantra with breath · Shamatha: The Buddhist Practice of Calm Abiding · Shikantaza — "just sitting" in the Soto Zen tradition + 7 more

Adapt to your manager’s communication style · Send proactive, brief status updates · Bring a proposed solution when you bring a problem + 7 more

Advise yourself as you would a friend · Koan practice · Give yourself advice as if advising a close friend + 7 more

Amor Fati: Loving What Happens · Amor fati — love your fate · Practice gratitude for the full arc, not just the pleasant parts + 7 more

Titration in Somatic Practice, Made Practical · Keep each dose short — leave before flooding · Practice titration with low-stakes material to build the skill + 7 more

Amor Fati: Loving What Happens · Reframe the obstacle as the material you work with · Practice gratitude for the full arc, not just the pleasant parts + 7 more

The Orienting Response, Made Practical · Slow, deliberate orienting to the room · Multi-sensory grounding as extended orienting + 7 more

Amor Fati: Loving What Happens · Practice gratitude for the full arc, not just the pleasant parts · Amor fati — love your fate + 7 more

Anicca: Working Practically with Impermanence · Integrating loss through the lens of anicca · The impermanence gratitude turn + 7 more

Spaced Repetition That Actually Sticks · Consolidate peg images with spaced review · Chain items with the linking method + 7 more

Anicca: Working Practically with Impermanence · Applying anicca to the self-concept · Sensation-level impermanence noting + 7 more

Space retrieval attempts across increasing intervals · Space retrieval attempts at expanding intervals · Schedule retrieval and re-challenge with spaced repetition + 7 more

Anicca: Working Practically with Impermanence · Sensation-level impermanence noting · Applying anicca to the self-concept + 7 more

Spacing over massing · Add the difficulty of spacing · Distribute practice sessions across days rather than massing them + 7 more

Place pegged items along a memory palace route · Choose a familiar, highly vivid mental route · Build multiple palaces and manage reuse deliberately + 7 more

Expand your feelings vocabulary · Name the emotion accurately · Granular labeling: move from broad to specific emotion words + 7 more

Anicca: Working Practically with Impermanence · Sensation-level impermanence noting · Pre-sleep trataka for insomnia and mind-calming + 7 more

Practice micro gratitude visits for smaller acknowledgments · Write one brief gratitude note per week to a real person · Practice receiving gratitude without deflecting + 7 more

Anicca: Working Practically with Impermanence · Applying anicca to the self-concept · Sensation-level impermanence noting + 7 more

Practice micro gratitude visits for smaller acknowledgments · Make gratitude specific to fight adaptation · Write one brief gratitude note per week to a real person + 7 more

Process Goals, Made Practical · Design process goals that are specific, observable, and within your control · Make process goals behaviorally specific enough to direct attention + 7 more

Start With Why: Leading Through Purpose · Communicate inside out: Why → How → What · Start with why (the Golden Circle) + 7 more

Compound Movements: The Foundation of Strength Training · Linear progression: add weight every session · Rest fully between working sets + 7 more

Anicca: Working Practically with Impermanence · Applying anicca to the self-concept · Sensation-level impermanence noting + 7 more

Steelmanning · Find the strongest version of the opposing view · Distinguish steelmanning from sycophancy + 7 more

Anicca: Working Practically with Impermanence · Applying anicca to the self-concept · Sensation-level impermanence noting + 7 more

Stimulus Control, Made Practical · Worry stimulus control: confine worry to a designated time · Stimulus Control for Sleep + 7 more

The Stockdale Paradox, Made Practical · Separate faith in the outcome from assessment of current facts · Koan practice + 7 more

Follow flow as a clue · Map your partner's current inner world · Use love as an experiential meaning anchor + 7 more

Voluntary Discomfort: The Stoic Practice of Chosen Hardship · Sittings of strong determination — commitment to stillness · Voluntary discomfort + 7 more

Anti-Inflammatory Diet for Mood, Made Practical · Shift toward a Mediterranean dietary pattern · Treat omega-3 as part of an anti-inflammatory diet, not a standalone fix + 7 more

Designate specific times to check messages · Process email on a schedule instead of checking it continuously · Batch email into 2–3 fixed windows per day + 7 more

Anti-Inflammatory Diet for Mood, Made Practical · Shift toward a Mediterranean dietary pattern · Use the Dietary Inflammatory Index concept for a quick self-audit + 7 more

Switch to temporal self-comparison · Curate your comparison pool deliberately · Use downward comparison with care + 7 more

Give yourself permission to feel · Get curious about the feeling, not critical · Check the facts first + 7 more

Approach vs Avoidance Goals · Reframe avoidance goals as approach goals · Frame performance goals as approach rather than avoidance + 7 more

Approach vs Avoidance Goals · Frame performance goals as approach rather than avoidance · Use Avoiding strategically, not reflexively + 7 more

Recognize the cost of suppression · Label emotions precisely to reduce the need to suppress them · Distinguish suppression from reappraisal in the moment + 7 more

Approach vs Avoidance Goals · Frame performance goals as approach rather than avoidance · Reframe avoidance goals as approach goals + 7 more

Aristotelian Eudaimonia: Flourishing Through Virtue · Periodic eudaimonia audit: are you actually flourishing? · Measure flourishing, not just happiness + 7 more

Convert passive flexibility into active range (PAILs and RAILs) · Use delegation as a development tool · Hip flexor release (kneeling lunge stretch) + 7 more

Aristotelian Eudaimonia: Flourishing Through Virtue · Periodic eudaimonia audit: are you actually flourishing? · Finding the virtuous mean in a specific situation + 7 more

Map your network clusters · The Strength of Weak Ties · Use morphological analysis for wicked problems with many interdependencies + 7 more

Bring a proposed solution when you bring a problem · Use genius mapping in onboarding · Expand your role through extra-role behavior + 7 more

The Mindset of Enough: Contentment Without Complacency · The Enough Mindset, Made Practical · Separate "enough" from "settling" + 7 more

Request the conversation the right way · Close every informational interview with one forward step · Handling external interruptions + 7 more

Morning Light Anchoring · Get outdoor light into your eyes within 30–60 minutes of waking · Get bright light early + 7 more

Ask open-ended map-building questions · Ask "How are we doing?" as a genuine question · Give regular assurances of commitment + 7 more

Get buy-in from others who share your home · Trust their capacity to find their own way · Be Fair: include yourself in the fairness you extend to others + 7 more

Thinking, Fast and Slow, Made Usable · Notice which system is driving · Slow down for high-stakes, irreversible decisions + 7 more

Atomic Habits, Made Practical · Identify and anticipate upcoming transition windows · Use genius mapping in onboarding + 7 more

Surface and test the mental models driving behavior · Systems Thinking · Constantly distinguish the map from the territory + 7 more

Attention Reclaiming: Digital Minimalism in Practice · Digital Minimalism, Made Practical · Set explicit values-based rules for each technology you keep + 7 more