Coaching für die Herausforderungen, die Menschen wirklich mitbringen (page 201)

Break the WIG into 30-day milestones · Stack proximal milestones beneath a stretch target · Set midpoint milestones to break the middle slump + 7 more

Goal Systems Theory: How Goals Work Together (and Against Each Other) · Cover and move (teamwork over silos) · Surface goal conflicts before they undermine each other + 7 more

Track progress in a way that shows remaining distance · Keep a visible, compelling scoreboard · Measurable — define how you will know progress + 7 more

Run prototyping conversations before committing to a plan · Prefer positions with optionality over positions with precision · Build a vivid, concrete future orientation + 7 more

Review goal-self fit at regular intervals · Self-Concordant Goals, Made Practical · Protect your sense of autonomy while pursuing the goal + 7 more

Use learning goals instead of performance goals on novel tasks · Goal Setting Theory, Made Practical · Make stretch goals specific, not just big + 7 more

Goal Setting Theory, Made Practical · Use learning goals instead of performance goals on novel tasks · Process Goals, Made Practical + 7 more

Clarify the Goal with precision · Set the Goal — establish what the conversation is for · Close the GROW loop with session review + 7 more

Build genuine commitment before the work begins · Write a formal commitment contract with a referee and stakes · Use commitment devices to make future behavior harder to avoid + 7 more

Holding contentment and ambition simultaneously · The Mindset of Enough: Contentment Without Complacency · Define your own "enough" proactively + 7 more

Process Goals, Made Practical · Use learning goals instead of performance goals on novel tasks · Process vs. Outcome Goals in Sport and Performance + 7 more

Use learning goals instead of performance goals on novel tasks · Use learning goals (not performance goals) for novel tasks · Locate your growth edge before each session + 7 more

Translate the narrative into domain-specific goals · Periodic life-crafting refresh · Revise your life narrative when it limits you + 7 more

Goal Setting Theory, Made Practical · Achievable — set it within reach, but honestly · Stretch Goals: When Ambitious Targets Help and When They Backfire + 7 more

Use learning goals instead of performance goals on novel tasks · Stretch Goals: When Ambitious Targets Help and When They Backfire · Guard against goal-induced tunnel vision on the stretch target + 7 more

Goal Setting Theory, Made Practical · Use learning goals instead of performance goals on novel tasks · Close the loop with regular, specific feedback + 7 more

Goal Setting Theory, Made Practical · Use learning goals (not performance goals) for novel tasks · Adopt a mastery goal orientation, not just a performance one + 7 more

Engage fully in the present rather than deferring satisfaction to the goal · Use learning goals instead of performance goals on novel tasks · Set if-then implementation intentions for goal behaviors + 7 more

Write an if–then plan that protects your priority from interference · Surface goal conflicts before they undermine each other · Build a containment or resource before approaching freeze + 7 more

Write an if–then plan that protects your priority from interference · If–Then Planning, Made Practical · Write an if–then plan for your biggest obstacle + 7 more

Master the basic 4-7-8 cycle · Deploy 4-7-8 as an acute anxiety interrupt · Progress from 4 to 8 cycles as tolerance builds + 7 more

Build and work a target list of roles and organisations · Set external accountability deadlines · Log actual vs. estimated time for every task + 7 more

Accountability Partners · Choose a partner who will actually hold the line · Report against specific, verifiable commitments + 7 more

Plan for obstacles with coping plans · Pre-commit to a rule before the loss is live · Review what happened after the event to refine the next cope ahead + 7 more

Plan for obstacles with coping plans · Use if–then commitments for predictable barriers · Pre-commit to agentic responses with if-then plans + 7 more

Plan for obstacles with coping plans · Action Planning · Use if–then commitments for predictable barriers + 7 more

Plan behavior management strategies in advance · Action Planning · Plan for obstacles with coping plans + 7 more

Offload cognitive load with a bedtime worry journal · Write tomorrow’s six most important tasks the evening before · Action Planning + 7 more

Action Planning · Plan for obstacles with coping plans · Identify your current stage before choosing a strategy + 7 more

Plan behavior management strategies in advance · Use Plan B: the three-step collaborative conversation · Action Planning + 7 more

Action Planning · Chunk and schedule time for key results · Plan for obstacles with coping plans + 7 more

Use if–then commitments for predictable barriers · Plan for obstacles with coping plans · Review and update action plans at a fixed weekly cadence + 7 more

Use if–then commitments for predictable barriers · Plan for obstacles with coping plans · Write an if–then plan for your biggest obstacle + 7 more

Action Planning · Write when, where, and how plans for every behavioral goal · Plan for obstacles with coping plans + 7 more

Action Planning · Plan for obstacles with coping plans · Review and update action plans at a fixed weekly cadence + 7 more

Action Planning · Write when, where, and how plans for every behavioral goal · Plan for obstacles with coping plans + 7 more

Action Planning · Write when, where, and how plans for every behavioral goal · Review and update action plans at a fixed weekly cadence + 7 more

Active-Constructive Responding, Made Practical · Recognize the four response styles · Avoid passive responses + 7 more

Active-Constructive Responding, Made Practical · Regulate the level of distress in the system · Recognize the four response styles + 7 more

Active-Constructive Responding, Made Practical · Avoid passive responses · Recognize the four response styles + 7 more

Active-Constructive Responding, Made Practical · Practice active-constructive responding (relationships pillar) · Recognize the four response styles + 7 more

Active Listening, Made Practical · Separate the listening phase from the advising phase · Be Interested: listen and show that you are listening + 7 more

Be Interested: listen and show that you are listening · Separate the listening phase from the advising phase · Active Listening, Made Practical + 7 more

Active Listening, Made Practical · Be Interested: listen and show that you are listening · Follow the speaker’s thread, not your own + 7 more

Active Listening, Made Practical · Deliver active recognition of ordinary positive moments · Sportscast what you see rather than directing + 7 more

Active Listening, Made Practical · Silent witness listening · Set your phone to alarm-only mode after 9pm + 7 more

Listen to understand, not to load your response · Be Interested: listen and show that you are listening · The last chance before a transition + 7 more

Active Listening, Made Practical · Silent witness listening · Deliver active recognition of ordinary positive moments + 7 more

Active Listening, Made Practical · Give your full attention as a form of prosocial spending · Silent witness listening + 7 more

Active Listening, Made Practical · Be Interested: listen and show that you are listening · Separate the listening phase from the advising phase + 7 more

Active Listening, Made Practical · Separate the listening phase from the advising phase · Silent witness listening + 7 more

Active Listening, Made Practical · Silent witness listening · Separate the listening phase from the advising phase + 7 more

Active Listening, Made Practical · Be Interested: listen and show that you are listening · Listen charismatically + 7 more

Active Listening, Made Practical · Learn to recognize low-key bids · Avoid passive responses + 7 more

Active Listening, Made Practical · Listen to understand, not to load your response · Be Interested: listen and show that you are listening + 7 more

Reflect briefly on kind acts after doing them · Cluster your acts of kindness into one day · Extend kindness toward strangers, not just your inner circle + 7 more

Notice the ripple — secondary effects beyond the immediate act · Extend kindness toward strangers, not just your inner circle · Vary the acts to prevent hedonic adaptation + 7 more

Deliberate acts of kindness · Reflect briefly on kind acts after doing them · Extend kindness toward strangers, not just your inner circle + 7 more

Extend kindness toward strangers, not just your inner circle · Reflect briefly on kind acts after doing them · Cluster your acts of kindness into one day + 7 more

Allostatic Load, Made Practical · Schedule recovery proactively, not reactively · Reframe the deload as a training phase, not a break + 7 more

Schedule recovery proactively, not reactively · Allostatic Load, Made Practical · Reframe the deload as a training phase, not a break + 7 more

Allostatic Load, Made Practical · Audit your cumulative load sources · Schedule recovery proactively, not reactively + 7 more

Allostatic Load, Made Practical · Audit your cumulative load sources · Rucking for bone density + 7 more

Allostatic Load, Made Practical · Treat sleep as the primary allostatic reset · Schedule recovery proactively, not reactively + 7 more

Allostatic Load, Made Practical · Audit your cumulative load sources · Progressive Overload + 7 more

Allostatic Load, Made Practical · Rucking for bone density · Audit your cumulative load sources + 7 more

Allostatic Load, Made Practical · Audit your cumulative load sources · Schedule recovery proactively, not reactively + 7 more

Allostatic Load, Made Practical · Schedule recovery proactively, not reactively · Audit your cumulative load sources + 7 more

Allostatic Load, Made Practical · Audit your cumulative load sources · Schedule recovery proactively, not reactively + 7 more

Allostatic Load, Made Practical · Progressive ruck march load/volume programming · Schedule recovery proactively, not reactively + 7 more

Allostatic Load, Made Practical · Audit your cumulative load sources · Rucking for bone density + 7 more

Allostatic Load, Made Practical · Acts of service · Make extra deposits during difficult life periods + 7 more

Map your emotional landscape · Self-awareness · Regular emotional check-in + 7 more

Apply reciprocity in feedback conversations · Use social transitions to change the norms around your behavior · Use labeling across power asymmetries — with care + 7 more

Check for false analogies: does the structural mapping actually hold? · Analogical Reasoning · Build a library of cases and reason from them + 7 more

Build a library of cases and reason from them · Analogical Reasoning · Negative visualization (premeditatio malorum) + 7 more

Analogical Reasoning · Build a library of cases and reason from them · Use multiple analogies for the same problem + 7 more

Analogical Reasoning · Use multiple analogies for the same problem · Transfer solutions across domains by mapping the structure of the problem + 7 more

Use multiple analogies for the same problem · Analogical Reasoning · Check for false analogies: does the structural mapping actually hold? + 7 more

Analogical Reasoning · Use multiple analogies for the same problem · Build a library of cases and reason from them + 7 more

Use multiple analogies for the same problem · Analogical Reasoning · Check for false analogies: does the structural mapping actually hold? + 7 more

Use multiple analogies for the same problem · Analogical Reasoning · Seek analogies from maximally distant domains + 7 more

Analogical Reasoning · Use progressive alignment: start with similar cases and move to more distant ones · Build a library of cases and reason from them + 7 more

Analogical Reasoning · Use multiple analogies for the same problem · Check for false analogies: does the structural mapping actually hold? + 7 more

Anchoring Bias in Negotiation and Judgment · Name the anchor to blunt it · Counter-anchor before you respond + 7 more

Recognize when Plan A (unilateral imposition) makes things worse · Identify the lagging skill behind the behavior · Identify the mistaken goal behind the misbehavior + 7 more

Use a 30-second micro-grounding version for public settings · Set your posture before high-stakes moments · Situational attentional refocusing: shift from self to situation + 7 more

Applied Relaxation, Made Practical · Maintain the skill with regular abbreviated practice · Release-only relaxation: drop the tension phase + 7 more

Negative visualization (premeditatio malorum) · Maintain the skill with regular abbreviated practice · Applied Relaxation, Made Practical + 7 more

Applied Relaxation, Made Practical · Maintain the skill with regular abbreviated practice · Release-only relaxation: drop the tension phase + 7 more

Applied Relaxation, Made Practical · Release-only relaxation: drop the tension phase · Apply relaxation in increasingly difficult situations + 7 more

Applied Relaxation, Made Practical · Use relaxation training before bed · Anchor the wind-down with a consistent starting cue + 7 more

Applied Relaxation, Made Practical · Release-only relaxation: drop the tension phase · Rapid relaxation: achieve a relaxation response in 20–30 seconds + 7 more

Applied Relaxation, Made Practical · Release-only relaxation: drop the tension phase · Apply relaxation in increasingly difficult situations + 7 more

Applied Relaxation, Made Practical · Release-only relaxation: drop the tension phase · Maintain the skill with regular abbreviated practice + 7 more

Maintain the skill with regular abbreviated practice · Release-only relaxation: drop the tension phase · Applied Relaxation, Made Practical + 7 more

Applied Relaxation, Made Practical · Apply relaxation in increasingly difficult situations · Rapid relaxation: achieve a relaxation response in 20–30 seconds + 7 more

Applied Relaxation, Made Practical · Release-only relaxation: drop the tension phase · Work at progressively subtler tension levels + 7 more

Applied Relaxation, Made Practical · Release-only relaxation: drop the tension phase · Maintain the skill with regular abbreviated practice + 7 more

Applied Relaxation, Made Practical · Maintain the skill with regular abbreviated practice · Release-only relaxation: drop the tension phase + 7 more