人々が実際に抱える課題のためのコーチング (page 221)

Design spoon-saving versions of necessary activities · Begin each day with a realistic spoon count · Treat physical energy as the foundation of all other dimensions + 7 more

Only put tasks on the board that you’ve explicitly decided to do · Personal Kanban, Made Practical · Set up a simple To Do / Doing / Done board + 7 more

Make multiple equivalent simultaneous offers (MESOs) · Build and work a target list of roles and organisations · Identify and exit contagious time traps + 7 more

Draw the life line · Write a structured autobiography by life chapter · Map your turning points and what they changed + 7 more

IFS Parts Mapping, Made Practical · Draw or sketch the inner system visually · Update the map as parts shift + 7 more

Match the delegation level to the person’s current competence and confidence · Match the task to the person · Use delegation as a development tool + 7 more

Greasing the Groove, Made Practical · Test maximum monthly, not weekly · Measurable — define how you will know progress + 7 more

Assess your VO2max regularly with a validated field test · Assess your VO2 max with a field test or lab test · VO2max Training + 7 more

Everyday integration — using commute and errand walks as practice · Grounding through sensory anchors while walking · Walking Meditation, Made Practical + 7 more

Design for serendipitous encounters · Become the connector in every room · Never Eat Alone: Building a Real Network + 7 more

Design your daily environment to create repeated exposure · Design for serendipitous encounters · Become a regular somewhere + 7 more

Chain items with the linking method · Use acronyms and narratives to compress chunks · Identify natural groups before memorizing + 7 more

The Major System: Encode Numbers as Words · Learn the 10-consonant phonetic code · Practice with real number targets — phone numbers, dates, facts + 7 more

Include a brief process imagery step in your routine · Pre-Performance Routines, Made Practical · Install a focus cue as the final routine step + 7 more

Design the fix to prevent recurrence, not just to recover from this instance · Rate each failure by likelihood and impact · The accusation audit + 7 more

Identify what drives your economic engine specifically · Bridge from signature strengths to purpose · Give information or insight freely as a reciprocity signal + 7 more

Break the WIG into 30-day milestones · Anchor each goal to a named, personal value · Track and celebrate small progress signals daily + 7 more

Redirect freed cash to a single, named goal · Anchor the priority to a vivid future self · Automate the 20% before the rest of your money arrives + 7 more

Anchor movement to existing routines · Design your environment to make incidental movement the default · Right-size the bout to beat all-or-nothing + 7 more

Task 4: Find an enduring connection with the deceased · Repair quickly and thoroughly · R — Recall the hurt + 7 more

R — Recall the hurt · Task 1: Accept the full reality of the loss · Task 4: Find an enduring connection with the deceased + 7 more

Task 4: Find an enduring connection with the deceased · Repair quickly and thoroughly · R — Recall the hurt + 7 more

Schedule deliberate investment in your important friendships · Practicing "social fitness" · Task 4: Find an enduring connection with the deceased + 7 more

Build and work a target list of roles and organisations · Task 1: Accept the full reality of the loss · Task 4: Find an enduring connection with the deceased + 7 more

Actively maintain memory of your relationship’s positive history · Take the fly-on-the-wall perspective · R — Recall the hurt + 7 more

Task 4: Find an enduring connection with the deceased · R — Recall the hurt · Repair quickly and thoroughly + 7 more

Name the antagonist: what is the obstacle, not who · Obstacle — find the inner obstacle in your way · Find the advantage inside the obstacle + 7 more

Granular labeling: move from broad to specific emotion words · Name the emotion accurately · Simple affect label: say the emotion word aloud or in writing + 7 more

Have explicit trust conversations when trust is at stake · Build sincerity by saying only what you mean · Share information to unlock value + 7 more

Negotiate: know your minimum and be willing to give and take · Insist on objective criteria · Insist on objective criteria to evaluate options + 7 more

Default to the charitable interpretation first · Recognize genuine exceptions — when malice is actually likely · Set charitable interpretation as your cognitive default + 7 more

Anchor meals with protein and fiber · Deliberate fasting as a discomfort practice · Strategic refeeding after the FMD cycle + 7 more

Consolidate peg images with spaced review · Amplify images with sensory detail and emotion · Build your number-shape peg list + 7 more

Don’t make it about you · Shift attention outward during social situations · Follow the speaker’s thread, not your own + 7 more

Slow down belief updates triggered by alarming news · Avoid active-destructive responding · Repair a poor response + 7 more

Cultivate a "yes brain": curiosity, courage, and resilience over reactivity · Build the child’s inner wealth narrative over time · Use experiential recognition to highlight strengths in the moment + 7 more

Difficult Conversations, Made Practical · Build a shared "third story" · Choose the right time to begin + 7 more

Lead with a character, not a point · Storytelling for Persuasion, Made Practical · Close with a specific call to action, not a summary + 7 more

Open with something unexpected to direct attention deliberately · Lead with a character, not a point · Channel attention to the relevant concept before the ask + 7 more

Share your own inner world to build the map reciprocally · Practice openness through regular self-disclosure · Ask open-ended map-building questions + 7 more

Identify natural groups before memorizing · Match study format to content type, not to self-concept · Spaced practice + 7 more

For avoidant: stay present longer before withdrawing · Shift from one-person to two-person psychology · Withdrawer: signal presence before retreating + 7 more

Shift from one-person to two-person psychology · Break the advice-dependency loop · Use the prayer in community or accountability practice + 7 more

Schedule deliberate investment in your important friendships · Tend to yourself before tending to others · Review whether your key relationships are season-appropriate + 7 more

Convert comparison to curiosity · Reframing social comparison into shared gain · Envy inventory — mapping where comparison suffering lives + 7 more

Accept positive-EV decisions even when they feel uncomfortable · Zoom out from the single loss to the aggregate · Use the DCA system to override market fear + 7 more

Build an exposure hierarchy · The Fear Ladder: Graded Exposure Made Practical · Build an anxiety hierarchy + 7 more

Apply three good things to work contexts specifically · Find the Sisyphus move in your own work · Do the hardest task first + 7 more

Convert comparison to curiosity · Give yourself permission to feel · Keep an evidence log + 7 more

Create and protect the couple bubble · Creating space: the paradox of distance and desire · Give yourself permission to feel + 7 more

Protect your Q1 response capacity · Run a quarterly life audit, not just an annual one · Identify your unstarted Quadrant 2 projects + 7 more

Working with sloth-and-torpor (thina-middha) · Working with drowsiness — staying present while lying down · Balance torpor and agitation + 7 more

Protect your sense of autonomy while pursuing the goal · Internalize goals you did not choose · Clarify the Goal with precision + 7 more

Protect your sense of autonomy while pursuing the goal · Internalize goals you did not choose · Move extrinsic goals toward internalization + 7 more

Navigate group fitness classes using the talk test · Use conversational pace to build exercise tolerance safely · Use Daniels’ pace zones to structure training at the right VO2max fraction + 7 more

Internalize the rhythm to breathe without a pacer · The basic box breath (4-4-4-4) · Paced breathing: make the exhale longer than the inhale + 7 more

Combining lectio divina with centering prayer · Moving from reading into wordless presence · Contemplatio: resting in wordless presence + 7 more

Design the fix to prevent recurrence, not just to recover from this instance · Repair quickly and thoroughly · The accusation audit + 7 more

The Debt Avalanche, Made Practical · Freeze new debt acquisition while the snowball is running · Pay minimums on all debts, then attack the smallest with every extra dollar + 7 more

Manage the learner’s frustration during difficulty · Reframe difficulty and errors as the mechanism, not the obstacle · Tell desirable difficulty from plain obstacle + 7 more

Choose the right time to begin · Schedule check-ins rather than relying on spontaneity · Match discussion time explicitly to the weight of the decision + 7 more

Use reference class forecasting for project estimates · Reference class forecasting · The Planning Fallacy — Why Your Estimates Are Always Wrong + 7 more

Make time for traction with timeboxing · Make the evening list a non-negotiable daily ritual · Separate the planning session from the execution day + 7 more

Respect the three-outcome limit — not two, not five · Evaluate your three outcomes at day’s end · Set your three outcomes as the first act of the workday + 7 more

Follow the child’s lead completely during special time · Use play to re-establish connection after conflict or separation · Engage in safe rough-and-tumble play + 7 more

Fill your social calendar intentionally · The graceful no · Gratitude and acknowledgment before meals + 7 more

Growth-Edge Training: Practicing at the Edge of Your Ability · Locate your growth edge before each session · Train at the edge of your ability + 7 more

Metta Bhavana: The Practice of Loving-Kindness · Loving-Kindness (Metta) Meditation · Expand metta through the five traditional stages + 7 more

Cope-ahead planning for high-stakes interactions · Review what happened after the event to refine the next cope ahead · Cope Ahead: DBT’s Method for Preparing for Difficult Situations + 7 more

Anchor clutch performance to a practiced pressure routine · Reframe high-stakes moments as opportunities to demonstrate capability · Pre-Performance Routines, Made Practical + 7 more

Stress Inoculation: Pre-Exposure to Prepare for Future Stress · Anchor clutch performance to a practiced pressure routine · Rehearse the full Ackerman sequence before high-stakes negotiations + 7 more

Group and retreats — the Zen sesshin context · Anapana — breath observation as the entry point · Working with sloth-and-torpor (thina-middha) + 7 more

Use a five-second micro-start to breach the initiation threshold · Task Initiation: Overcoming the Start Problem · Decompose tasks to a single next physical action + 7 more

Pair the statistic with a story, not instead of one · Storytelling for Persuasion, Made Practical · Structure the story as a transformation, not a summary + 7 more

Communicate effectively with Conscientiousness-style people · Communicate effectively with Dominance-style people · Match your approach to the other person’s decision-making style + 7 more

Read assertiveness and responsiveness quickly · Match your approach to the other person’s decision-making style · Adapt to Expressives: lead with energy, vision, and big picture + 7 more

Design the fix to prevent recurrence, not just to recover from this instance · Protect the shutdown time from late-day urgency · Disconnect from screens and inputs + 7 more

The ABCDE prioritization method · Order the six tasks by genuine importance, not urgency · Identify the single most important output for today + 7 more

The Eisenhower Matrix, Made Practical · The Eisenhower Matrix and Delegation · The Eisenhower Matrix for Teams + 7 more

Build a coherent narrative of the experience · Titration (work in tiny, tolerable doses) · Run a post-discomfort review after each approach + 7 more

Deliberately engage loss-oriented work · Task 3: Adjust to a world without the person · Task 2: Work through the pain of grief + 7 more

Use RPE to set strength training load instead of fixed percentages · Use RPE as a communication language with coaches and training partners · The RPE Scale + 7 more

Understand all the levers of progressive overload beyond just adding weight · Use double progression: increase reps, then increase weight · Choose linear progression for beginners; switch to wave loading as you advance + 7 more

Disagree with your manager constructively · Understand the constraints your manager operates under · Bring a proposed solution when you bring a problem + 7 more

Apply Socratic questioning to your own thinking (not just others’) · Socratic questioning · Use Socratic questioning to test each belief + 7 more

Identify your Self 1 interference in real time · Working With Your Inner Critic · The inner critic dialogue + 7 more

Disagree with your manager constructively · Build and work a target list of roles and organisations · Pre-set your exit criteria + 7 more

Disagree with your manager constructively · Say no without over-explaining · Exit obligations gracefully and early + 7 more

Replace criticism with a specific complaint plus a need · Open with genuine appreciation before raising the concern · Complain about the specific situation, not the person’s character + 7 more

Complain about the specific situation, not the person’s character · Teach speak-up skills, not just encourage speaking up · Lead with how you feel, not what they did + 7 more

Label emotions during conflict to reduce escalation · Use Plan B: the three-step collaborative conversation · Lead with how you feel, not what they did + 7 more

VO2 max intervals (Zone 4–5) to push your aerobic ceiling · VO2max Training · Use HIIT for rapid VO2max gains when time is limited + 7 more

Global vs. local JOL separation · Map your actual competence across domains · Retrieval-based JOL + 7 more

Build shared rituals that update your map · The erotic gaze: seeing your partner freshly · Regularly share novel and enjoyable activities + 7 more

Reactivate dormant ties · Turn cold calls into warm calls · Design for serendipitous encounters + 7 more

Turn cold calls into warm calls · Make the other person feel important — sincerely · The gratitude letter + 7 more

Use the flinch as a first response to an opening offer · Manage your own flinch response — don’t give away your real floor · Recognize reactive devaluation in yourself and your counterpart + 7 more

Avoid active-destructive responding · Repair a poor response · Practice active-constructive responding (relationships pillar) + 7 more

Survey the material before you read · Review the whole chapter after you finish · Read one section at a time with full attention + 7 more

Read bodily signals as information · Build interoceptive literacy — reading your body before it escalates · Locate the emotion in the body as well as naming it + 7 more