Coaching für die Herausforderungen, die Menschen wirklich mitbringen (page 465)
Beginne mit dem, was gerade in deinem Leben passiert. Jedes Anliegen unten öffnet die nächsten Treffer aus der IX Coach Übungsbibliothek. Showing 100 / 47301 concerns.
- wenn Pleasant Ereignisse Scheduling Anti Aufschieben Tasks
Tackle one avoided task per week · Systematically process the backlog · Clear every inbox to zero at the start of the review + 7 more
- wenn Selbst reden Strategies Motivational Selbst reden für Anstrengung
Use motivational self-talk for endurance and power tasks · Apply the 40% rule when you want to quit · Articulate the "why" that makes hard things sustainable + 7 more
- wenn Delayed Gratification wenn dann für Impulses
Arm an if-then plan for the impulsive moment · Write an if–then plan for your most predictable temptation · Replace checking with a scheduled pickup window + 7 more
- wenn Logotherapy Dereflection Bedeutung Anchoring
Anchor attention in a larger meaning before the hyperreflection starts · Situational attentional refocusing: shift from self to situation · Shift attention from self to situation + 7 more
- Konfliktlösung – Styles Avoiding
Avoiding (unassertive, uncooperative) · Surface small irritants before they become resentments · Note the worry and defer it + 7 more
- wenn Eulogy Virtues Eulogy Rolle Models
Choose a character role model and study their biography · Develop emotional courage · Building character through deliberate repetition + 7 more
- wenn Scham vs. Schuld Scham Resilienz Übung
Build shame resilience by naming and sharing it · Say it out loud to someone safe · Normalize impostor feelings through selective disclosure + 7 more
- wenn Sorge Tree Problem Solving Handlung Plan
Turn current problems into a concrete action plan · Convert worry into a concrete plan · Classify the worry as current or hypothetical + 7 more
- wenn Premeditatio Malorum Worst Case Rehearsal
Worst-case rehearsal (take the shock out) · Negative visualization (premeditatio malorum) · Anticipate the obstacle before it arrives + 7 more
- wenn Napping Wissenschaft Nap Timing Circadian
Time naps to the circadian dip · Time the nap to the post-lunch dip · The nappuccino: drink caffeine right before napping + 7 more
- wenn Chunking verwenden Acronyms und Narratives
Use acronyms and narratives to compress chunks · Chain items with the linking method · Structure multi-step choices to prevent dropping out mid-process + 7 more
- wenn Elevation Emotion sein ein Quelle von Elevation
Act in ways that might elevate others · Treat each small discipline as a "moment of truth" for your future self · The practice of living consciously + 7 more
- wenn Leben Crafting Intervention Narrativ Identität Revision
Revise your life narrative when it limits you · Titrate the story — tell only the edges of a difficult narrative · Build a shared "third story" + 7 more
- wenn Titration somatisch Titration in Narrativ
Titrate the story — tell only the edges of a difficult narrative · Narrate the trauma in chronological order within its life context · Track body sensation (the felt sense) + 7 more
- wenn Tacit Wissen aufbauen Tacit Wissen Vocabulary
Develop a shared vocabulary for tacit distinctions · Articulate the cues that triggered your recognition · Compare each practice attempt to your mental representation of the target + 7 more
- wenn Structured Aufschieben Periodic Überprüfung zu Prevent Liste Rot
Review the list to prevent permanent deferral · Systematically process the backlog · Migrate tasks deliberately at the end of each month + 7 more
- wenn Daring Greatly Practicing Verletzlichkeit
Choose vulnerability on purpose · Assert your request or refusal directly and specifically · Talking about desire without killing it + 7 more
- Kognitive Verhaltenstherapie – Graded Exposition
Graded exposure · Approach when fear says avoid · Build a personal discomfort gradient + 7 more
- wenn Someday Liste Retire vs. Defer
Distinguish genuine deferral from disguised refusal · Test your story for coherence and credibility · Fund and schedule one item now + 7 more
- wenn Steelmanning Trace was ist richtig über Wrong Views
Find what is genuinely right about positions you disagree with · Surface and test underlying assumptions · Recognize the perspective gap before responding + 7 more
- Schattenarbeit – inneres Critic Dialog
The inner critic dialogue · Inquire into what the critic is protecting · Working with Multiple Selves (Chair Work in CFT) + 7 more
- wenn Artists Weg Unblocking inneres Critic
Name and disarm the inner critic · Name and externalize the inner critic · Identify your Self 1 interference in real time + 7 more
- wenn Stress Reaktion Zyklus kreativ Ausdruck Zyklus Abschluss
Creative expression to complete an emotional arc · Expressive writing about emotional experiences · Journal about it in the third person + 7 more
- wenn Three Minute Atmung Raum verwenden It bei erste Sign
Deploy it at the first sign of mood dip · Turn top risks into tripwires · Map your own window + 7 more
- Emotionen benennen – Verhandlung Label negativ Gefühle nicht positiv
Label the negative feeling they haven’t said out loud · Negotiate roles and responsibilities explicitly · The accusation audit + 7 more
- wenn Internal Familie Systeme Unburdening
Unburdening · Testing a core belief with historical evidence · Compassionate reframing of the core belief’s origin + 7 more
- wenn Aufmerksamkeit Reclaiming Solitude Blöcke
Build structured solitude blocks into your week · Reclaim solitude · Protect solitude and silence as creative inputs + 7 more
- wenn Taoist Pu Simplicity intentional Stille
Practising intentional silence · Reclaim solitude · Build structured solitude blocks into your week + 7 more
- wenn Aufmerksamkeit Restoration Natur Blue und Green Raum
Seek both green and blue space · Seek blue space — water-adjacent exercise for heightened restoration · Move slowly and immerse the senses + 7 more
- wenn natürlich Logical Consequences Design Related Logical Consequences
Design logical consequences that are directly related to the behavior · Allow natural consequences to do the teaching · Follow through on the stated consequence calmly and without anger + 7 more
- wenn Lifestyle Creep Fixed Lifestyle Floor
Set a fixed lifestyle floor and route surpluses above it · Finding your "enough" point · Define your own "enough" proactively + 7 more
- Verhaltensaktivierung – Pleasant Ereignisse Scheduling
Pleasant events scheduling · Savoring everyday moments · The daily ending awareness + 7 more
- wenn Aufmerksamkeit Economy Aufmerksamkeit Economy Opt Out
Selectively opt out of the attention economy’s highest-cost products · Strip out the attention-capturing features · Tame the Infinity Pools + 7 more
- Kognitive Defusion: den Gedanken singen
Sing the thought: defusion through altered delivery · Incantations (not affirmations) · Name and externalize the inner critic + 7 more
- wenn Hold Me Tight Revisit Hurtful Moments
Revisit a hurtful moment -- and repair it · Repair an attachment injury · Use specific memories as resources for meaning + 7 more
- wenn Progressive Summarization Layer Three Zusammenfassung
Layer three: write a brief executive summary · Layer one: highlight the most important sentences · Distill notes through progressive summarization + 7 more
- wenn Ausarbeitung Likelihood Modell Two Sided Nachrichten
Use two-sided messages with a sophisticated audience · Third-party explanation test · Normalize impostor feelings through selective disclosure + 7 more
- wenn Constraint Entspannung Operator Entspannung
Question what moves and operations are permitted · Constraint vacation: remove a constraint to see what you’ve been avoiding · Track recurring domains where you consistently avoid the unfamiliar + 7 more
- wenn Sorge Exposition Imaginal Sorge Exposition
Imaginal exposure to the feared scenario · Decatastrophize the worst case · Define the worst case in specifics + 7 more
- wenn Ahimsa Nonviolence Mitgefühl Meditation Ahimsa
Compassion meditation for widening the circle · Loving-kindness toward a difficult person · Work the difficult-person stage without forcing + 7 more
- wenn Metta Bhavana Metta für Difficult Person
Work the difficult-person stage without forcing · Loving-kindness toward a difficult person · E — Empathize with the offender + 7 more
- wenn Enneagram Enneagram in Beziehung
Using the Enneagram to understand relationship friction · Explore each other’s life dreams · Learn the dream inside your partner's position + 7 more
- Liebende Güte – Metta Metta für Difficult Person
Loving-kindness toward a difficult person · Memory cleaning (releasing the past) · Work the difficult-person stage without forcing + 7 more
- wenn adaptiv Führung schützen Voices von Below
Give voice to those with uncomfortable perspectives · Appoint an explicit devil’s advocate role · Teach speak-up skills, not just encourage speaking up + 7 more
- wenn Handy Foyer Methode Handy frei Rooms
Extend the method by declaring one room phone-free · Use a dedicated alarm clock to remove the phone from the bedroom · Charge your phone outside the bedroom permanently + 7 more
- Bewusstes Üben – Pause Down Fähigkeiten
Break the skill into components and drill the weak link · Drill: attack your weakest sub-skill · Use constraint-based drills to isolate one component + 7 more
- wenn Schema Therapy Imagery Rescripting
Imagery rescripting for schema memories · Ground in the present when the past intrudes · Listen empathically and validate the feeling + 7 more
- wenn Engagement Contracts Ulysses Contract
Make an irrevocable decision about a recurring temptation · Engineer the temptation out of reach · Write an if–then plan for your most predictable temptation + 7 more
- Viertausend Wochen: sich selbst zuerst Zeit gönnen
Pay yourself first — with time · Time-block your ONE thing · Identify the single most important output for today + 7 more
- wenn Bucket Liste Methode Fund und Zeitplan One Item
Fund and schedule one item now · Distinguish genuine deferral from disguised refusal · Protect the someday list from contamination by current work + 7 more
- wenn Michelangelo Phenomenon Ask zu sein Treated als Ideal
Explicitly asking your partner to treat you as your ideal self · Give regular assurances of commitment · Extend trust deliberately to invite it + 7 more
- wenn Socratic Methode Elenchus Selbst Examination
Practice elenchus — cross-examine your own beliefs · Use Socratic questioning to test each belief · Probe for evidence behind claims + 7 more
- wenn Classical Conditioning Gewohnheiten Counter Conditioning
Counter-condition an unwanted cue-response pair · Write an if–then plan for your most predictable temptation · Fire the new routine on the original cue + 7 more
- wenn Tuckman Phasen Storming Navigation
Storming: name the conflict without taking sides · Engage in productive ideological conflict · Soften when anger says attack + 7 more
- wenn fortsetzen Bonds reden zu Deceased
Speak or write to the person directly · Write an unsent letter to process relational difficulty · Write a gratitude letter to someone you can no longer reach + 7 more
- wenn fokussieren Felt Sinn Clearing ein Raum
Clear a space · Returning to essentials when overwhelmed · The spatial zoom-out + 7 more
- wenn Ansatz vs. Vermeidung Ziele Name Angst Driving Vermeidung
Name the fear driving an avoidance goal · Plan how to repair each worst case · Decatastrophize the worst case + 7 more
- wenn Expressive Schreiben Unsent Brief Technik
Write an unsent letter to process relational difficulty · Write the forgiveness passages your legacy needs · Speak or write to the person directly + 7 more
- wenn Dankbarkeit Letters Unsent Dankbarkeit Letters
Write unsent letters for private emotional processing · Write an unsent letter to process relational difficulty · Write the forgiveness passages your legacy needs + 7 more
- Was die Glücksforschung über das Kitten von Beziehungen sagt
Repairing rifts before they harden · Notice the rupture early · Reactivate dormant ties + 7 more
- wenn Ben Franklin Wirkung Ask für ein klein Genuine Favor
Ask for a small, genuine favor from someone you want to build rapport with · Build a pattern of small asks rather than one large one · Ask for their expertise or opinion — not just their help + 7 more
- wenn Give und nehmen Taker Screening
Screen for takers early · Be otherish, not selfless · Chunk your helping into dedicated time + 7 more
- wenn Counting Blessings Dankbarkeit Brief von Woche
Write one brief gratitude note per week to a real person · The gratitude letter · The gratitude visit + 7 more
- wenn Aristotelian Phronesis Phronimos Mentorship
Learn from a phronimos (a practically wise person) · Stay curious one beat longer before advising · Expert-comparison study + 7 more
- wenn Noble Eightfold Path richtig Speech Übung
The speech audit: THINK before you speak · Right speech — four practical tests for what to say · Use the count for courage to speak or share + 7 more
- Den Moment genießen: sich schon vorher auf etwas freuen
Savor experiences before they happen through anticipation · Calendar time blocking · Protect genuinely unscheduled time + 7 more
- Interpersonelle Effektivität – Dbt Dear Man
DEAR MAN: making effective requests · Assert your request or refusal directly and specifically · Use the door-in-the-face technique to make the real ask seem small + 7 more
- wenn Kontrast Principle Door in Face
Use the door-in-the-face technique to make the real ask seem small · Open with a large but plausible request · Assert your request or refusal directly and specifically + 7 more
- wenn Emdr Safe Ort Container Bewegung Complement
Complement with the container exercise for unfinished material · Clear a space · Gather: narrow attention to the breath + 7 more
- wenn Angst Toolkit Name It zu Tame It
Name it to tame it (affect labeling) · RAIN — Recognize what is happening · Name the emotion in plain words + 7 more
- wenn sozial Stil Matrix Communicate mit Drivers
Adapt to Drivers: be direct, results-focused, and brief · Communicate effectively with Dominance-style people · Add explicit framing when communicating with low-context people + 7 more
- Kognitive Defusion – Thank dein Geist
"Thank you, mind" — defusing the inner critic with friendly acknowledgment · Name and externalize the inner critic · The inner critic dialogue + 7 more
- wenn Verlust Abneigung Name Emotion
Name the feeling to defuse the reflex · Pre-commit to a rule before the loss is live · Switch to process-only focus when competition pressure peaks + 7 more
- wenn Stoic Disziplin von Wunsch Wealth von Wanting ein wenig
Practice the wealth of wanting little (autarkeia) · Finding your "enough" point · Define "enough" before you need it + 7 more
- wenn Selbst Discrepancy Theorie Map dein Actual Ideal Ought
Map your actual, ideal, and ought selves · Reframe the comparisons that move your bar · Recognise when loss is ambiguous, not just unacknowledged + 7 more
- wenn Gewohnheit Reversal Training Urge Detection
Recognize the premonitory urge — the signal before the signal · Noting physical sensations — "pressure," "heat," "itching," "pain" · Install a competing response that blocks the habit physically + 7 more
- RAIN-Meditation – untersuchen
I — Investigate with gentle, curious attention · RAIN — Investigate with kindness · Track body sensation (the felt sense) + 7 more
- wenn Getting Things Done Clarify nächste Handlung
Clarify each item into a concrete next action · Distinguish genuine deferral from disguised refusal · Categorize list items by time horizon + 7 more
- Negative Visualisierung – Imagining Verlust von Livelihood
Imagine losing your work or income · Fear-setting — define the downside before deciding · Practice poverty (Seneca’s original exercise) + 7 more
- wenn Taoist Pu Simplicity Declutter inneres Monologue
Quieting the commentary track · Identify your Self 1 interference in real time · Watching the thinker + 7 more
- wenn Gottman Methode Manage Perpetual Problems
Dialogue with perpetual problems · Learn the dream inside your partner's position · Transform the relationship, not just the issue + 7 more
- wenn Sympatheia sehen Shared Humanity
See the shared humanity in difficult people · The relationship as a shadow mirror · Interrupt contempt -- the relationship's single most corrosive pattern + 7 more
- wenn Aufschieben als Emotion Regulation Identify Avoided Emotion
Identify the specific emotion the task triggers · Exploit the Zeigarnik effect to overcome starting resistance · Use the five-minute commitment to enter discomfort + 7 more
- Verhaltensaktivierung – Graded Aufgabe Assignment
Graded task assignment: break overwhelming tasks into very small steps · Exploit the Zeigarnik effect to overcome starting resistance · Use the "little and often" approach for long projects + 7 more
- wenn Fierce Selbst Mitgefühl Compassionate Konfrontation
Confront avoidance with compassionate courage · Social Discomfort: Deliberately Having the Conversation You’ve Been Avoiding · Develop emotional courage + 7 more
- wenn Common Humanity Verletzlichkeit als Verbindung
Say it out loud to someone safe · Share a struggle to discover shared ground · Normalize impostor feelings through selective disclosure + 7 more
- wenn Designing dein Leben Prototyping Conversations Experiences
Prototype with conversations and experiences · Run prototyping conversations before committing to a plan · Dreamline — cost your ideal life + 7 more
- wenn tun It Tomorrow Prozess Backlog
Systematically process the backlog · Letting yourself finish and stop · Tackle one avoided task per week + 7 more
- wenn Protein Hebel Hypothesis Protein Appetit Bewusstsein
Distinguish protein appetite from general hunger · Identifying the nine hungers before eating · Use water to distinguish thirst from hunger + 7 more
- wenn Expectancy Wert Theorie Surface Aufgabe Utility Wert
Surface utility value by connecting a task to goals you already care about · Re-engage boring tasks by finding a process goal · Review your goal hierarchy to ensure lower goals serve higher ones + 7 more
- wenn Opposite Handlung Ansatz Instead von Avoid
Approach when fear says avoid · Social Discomfort: Deliberately Having the Conversation You’ve Been Avoiding · Confront avoidance with compassionate courage + 7 more
- wenn intrinsisch vs. Extrinsic Motivation Internalize Extrinsic Ziele
Move extrinsic goals toward internalization · Find the Sisyphus move in your own work · Anchor perseverance in purpose + 7 more
- wenn Komfort Zone Modell sozial Zone Hebel
Use social context to shift zone boundaries · Fade reliance on a support person · Use co-regulation to grow self-regulation + 7 more
- Grundsätzedenken – Socratic Questioning
Use Socratic questioning to test each belief · Turn the "why" on your own assumptions · The assumption audit + 7 more
- wenn Selbst Discrepancy Theorie Close Ideal Gap durch Wachstum
Close the ideal-self gap through growth, not erasure · Update and revise possible selves over time · Build a behavioral bridge to the possible self + 7 more
- wenn Untethered Soul inneres Observer
Noticing the inner voice · Watching the thinker · Identify your Self 1 interference in real time + 7 more
- wenn Dual Coding Imagery für Abstract Ideen
Give abstract ideas a concrete image · Translate abstract words with the substitute-word system · Ground abstract concepts in concrete, physical instances + 7 more
- wenn Daring Greatly Rumbling mit Verletzlichkeit
Rumble with the story you’re telling yourself · Check the facts · Master your stories + 7 more
- wenn Tactical Empathie Mirroring für Rapport
Mirror to keep them talking · Mirroring · Ask reflective questions instead of giving answers + 7 more
- wenn Trauer Tasks Modell Adjusting zu Changed Welt
Task 3: Adjust to a world without the person · Reconstruct your identity post-loss · Anchor self-definition in values, not roles + 7 more
Oder beschreibe dein Anliegen mit eigenen Worten.