人々が実際に抱える課題のためのコーチング (page 74)

Make core values operational, not decorative · Values Clarification, Made Practical · Values clarification: what matters most to you? + 7 more

The forced-rank sort · Rank your top values · Make core values operational, not decorative + 7 more

Rumination-Focused CBT, Made Practical · Restructure the environment that cues rumination · Use absorbing activities to exit rumination + 7 more

Ask whether the emotion fits the facts · Create corrective emotional experiences together · Apply self-compassion when restructuring gets harsh + 7 more

Rumination-Focused CBT, Made Practical · Restructure the environment that cues rumination · Practise concrete thinking with neutral material + 7 more

Feedback: extract the signal, ignore the noise · Receive corrective feedback promptly after a test attempt · Choose the right moment and setting for feedback + 7 more

Rumination-Focused CBT, Made Practical · Use absorbing activities to exit rumination · Practise concrete thinking with neutral material + 7 more

Choose the right moment and setting for feedback · Feedback: extract the signal, ignore the noise · Seek developmental feedback, not just performance feedback + 7 more

Rumination-Focused CBT, Made Practical · Use absorbing activities to exit rumination · Using noting to interrupt rumination + 7 more

Slow down on one-way doors · Classify every decision as one-way or two-way before starting · Reduce opportunity-cost thinking + 7 more

Rupture and Repair · Repair quickly and thoroughly · Let repeated repair build earned security + 7 more

Calculate the cost of inaction · Reframe “doing nothing” as an active choice with consequences · Calculate the ongoing cost of delay + 7 more

Rupture and Repair · Treat rupture as normal, not as failure · Reconnect emotionally before solving the issue + 7 more

Invest in shared social networks · Prioritize depth over breadth in social investment · Counteract propinquity bias in friend selection + 7 more

Rupture and Repair · Treat rupture as normal, not as failure · Let repeated repair build earned security + 7 more

Align on core values — where they are shared and where they differ · The values–behavior gap check · Map your values across the four life domains + 7 more

Safety Behavior Fading, Made Practical · Run a disconfirmation experiment without the safety behavior · Reduce covert mental safety behaviors + 7 more

Identify and take the courageous action that is actually available · The Serenity Prayer as a Practice Framework · Use the prayer in community or accountability practice + 7 more

Safety Behavior Fading, Made Practical · Run a disconfirmation experiment without the safety behavior · Make it safe + 7 more

Safety Behavior Fading, Made Practical · Run a disconfirmation experiment without the safety behavior · Reduce covert mental safety behaviors + 7 more

Savoring the present moment · Savor existing goods before pursuing more · Savoring: Getting More From the Good + 7 more

Savor existing goods before pursuing more · Savoring: Getting More From the Good · Savoring the Moment, Made Practical + 7 more

Savoring: Getting More From the Good · Savoring positive experiences · Savoring the present moment + 7 more

Saying No and Holding Boundaries · Say no without over-explaining · Repair the relationship after a boundary, not the boundary + 7 more

Use distraction deliberately as a short-term regulation tool · Temporal distancing — the 10-year question · Self-regulation + 7 more

Saying No and Holding Boundaries · Repair the relationship after a boundary, not the boundary · Broken record: maintaining a position without escalating + 7 more

Saying No and Holding Boundaries · Repair the relationship after a boundary, not the boundary · Broken record: maintaining a position without escalating + 7 more

Seasons of Life · Identify your current season honestly · Navigate season transitions — the gap is normal and necessary + 7 more

Create value first, then claim your share · Expand the pie before you divide it · Expanding the Pie: Negotiation Beyond Splitting the Difference + 7 more

Feedback Loops and Behavior Change · Create a feedback acknowledgment ritual to close each tracking cycle · Identify the reinforcing and balancing loops + 7 more

Seasons of Life · Navigate season transitions — the gap is normal and necessary · Make extra deposits during difficult life periods + 7 more

Steal, steal, then remix · Treat creativity as combination · Combinatorial Creativity, Made Practical + 7 more

Secure-Functioning Relationships · Anchor the wind-down with a consistent starting cue · The Pre-Sleep Worry Buffer + 7 more

Invent options for mutual gain before selecting · Invent options for mutual gain · Negotiate: know your minimum and be willing to give and take + 7 more

Secure-Functioning Relationships · Move toward a secure baseline -- in yourself first · Build secure-functioning habits + 7 more

Logotherapy · Commit to a creative contribution that outlasts you · Map your personal sources of meaning + 7 more

Shift from one-person to two-person psychology · Make extra deposits during difficult life periods · Build and use social safety signals + 7 more

Secure-Functioning Relationships · Use reciprocal disclosure to strengthen stress-buffering relationships · Build and use social safety signals + 7 more

Close feedback by checking understanding, not agreement · Establish shared purpose before delivering critique · Invite a response after delivering SBI + 7 more

Use affirmation of values, not affirmation of ability · Self-Affirmation Theory, Made Practical · Use value-based self-affirmation before threatening evaluations + 7 more

Write about a value that matters to you · Use affirmation of values, not affirmation of ability · Use value-based self-affirmation before threatening evaluations + 7 more

Meaning-Making Coping, Made Practical · Maintain a personal model catalog with examples · Substitute abstract terms with concrete stand-ins + 7 more

Use values affirmation to counter stereotype threat · Write about a value that matters to you · Use value-based self-affirmation before threatening evaluations + 7 more

Recognition-Primed Decision Making · Trust the recognition heuristic in uncertain environments · Articulate the cues that triggered your recognition + 7 more

Cultivate Self through directed inner compassion · Self-compassion through the distancing lens · Self-Compassion, Made Practical + 7 more

Remove or modify the cue rather than resist the response · Use response cost — losing tokens for target behavior failures — with care · Replace the old behavior with a healthier substitute + 7 more

Cultivate authenticity · Embed your virtues in a practice community · Apply strengths consciously in your most important relationships + 7 more

Cultivate Self through directed inner compassion · Self-compassion through the distancing lens · N — Nurture with self-compassion + 7 more

Self-Concept Clarity, Made Practical · Audit your self-beliefs for consistency · Build self-knowledge from behavioral evidence + 7 more

Audit your self-beliefs for consistency · Self-Concept Clarity, Made Practical · Track self-stability over time + 7 more

Self-Concept Clarity, Made Practical · Audit your self-beliefs for consistency · Track self-stability over time + 7 more

Self-Concordant Goals, Made Practical · Protect your sense of autonomy while pursuing the goal · Anchor each goal to a named, personal value + 7 more

Self-Concordant Goals, Made Practical · Competing (assertive, uncooperative) · Protect your sense of autonomy while pursuing the goal + 7 more

Self-Concordant Goals, Made Practical · Anchor each goal to a named, personal value · Prepare coping self-talk in advance + 7 more

Self-Discrepancy Theory, Made Practical · Normalize impostor feelings through selective disclosure · Audit your self-beliefs for consistency + 7 more

Competing (assertive, uncooperative) · Audit your self-beliefs for consistency · Stick to Values: act consistently with what actually matters to you + 7 more

Self-Discrepancy Theory, Made Practical · Use values affirmation to counter stereotype threat · Recognise stress-driven backup behaviour + 7 more

Self-Distancing Journaling · The distanced daily debrief · Write about yourself using your own name + 7 more

Self-Distancing Journaling · Write about yourself using your own name · The distanced daily debrief + 7 more

Self-Distancing Journaling · The distanced daily debrief · Write about yourself using your own name + 7 more

Distinguish self-forgiveness from self-exoneration · Break the shame-avoidance loop with a timed re-entry · Self-Forgiveness and Procrastination + 7 more

Take a planned monitoring break to prevent tracking fatigue · Track the target behavior consistently, not selectively · Periodically compare self-ratings with objective data + 7 more

Identify your default conflict mode · Use fierce self-compassion to stay in hard conversations · FAST: maintaining self-respect in difficult interactions + 7 more

Prepare coping self-talk in advance · Reach out when stressed, not after · Inventory your coping resources (secondary appraisal) + 7 more

Self-Soothing, Made Practical · Five-senses self-soothe · Distinguish soothing from numbing + 7 more

Use fierce self-compassion to stay in hard conversations · Self-soothing during conflict instead of demanding partner regulate you · Self-Soothing, Made Practical + 7 more

Self-soothe through the five senses · Self-Soothing, Made Practical · Physical self-soothing + 7 more

Prepare "if-then" self-talk scripts for predictable pressure moments · Self-Talk Strategies, Made Practical · Monitor your self-talk patterns to identify what to change + 7 more

FAST: maintaining self-respect in difficult interactions · Use fierce self-compassion to stay in hard conversations · Working with Multiple Selves (Chair Work in CFT) + 7 more

Prepare coping self-talk in advance · Prepare "if-then" self-talk scripts for predictable pressure moments · Warm self-talk + 7 more

Self-Verification Theory, Made Practical · Surface the verification motive · Update the self-concept incrementally + 7 more

Self-Verification Theory, Made Practical · Surface the verification motive · FAST: maintaining self-respect in difficult interactions + 7 more

Self-Verification Theory, Made Practical · Use values affirmation to counter stereotype threat · Write about a value that matters to you + 7 more

Seneca on Time, Made Practical · Stop postponing your life · Treat time as your only real wealth + 7 more

Seneca on Time, Made Practical · Stop postponing your life · Rehearse adversity before it comes + 7 more

Seneca on Time, Made Practical · Stop postponing your life · Rehearse adversity before it comes + 7 more

Lead with empathy and acceptance · Build people’s autonomy and capability · Look out the window for credit, in the mirror for blame + 7 more

Build people’s autonomy and capability · Give the work back without abandoning people · Coaching — high direction and high support for the disillusioned learner + 7 more

Build people’s autonomy and capability · Servant Leadership, Made Practical · Listen deeply before responding + 7 more

Servant Leadership, Made Practical · Build people’s autonomy and capability · Leading from behind — the servant leader stance + 7 more

Servant Leadership, Made Practical · Anchor the wind-down with a consistent starting cue · Leading from behind — the servant leader stance + 7 more

Build people’s autonomy and capability · Regulate the level of distress in the system · Give the work back without abandoning people + 7 more

Build people’s autonomy and capability · Leading from behind — the servant leader stance · Servant Leadership, Made Practical + 7 more

Build people’s autonomy and capability · Servant Leadership, Made Practical · Practice foresight and stewardship + 7 more

Build sanctuaries for renewal outside the system · Build people’s autonomy and capability · Outsource or delegate to keep a burner lit without your direct fuel + 7 more

Build people’s autonomy and capability · Give the work back without abandoning people · Regulate the level of distress in the system + 7 more

Identify your shame triggers and their cultural context · Map your personal shame triggers · Share a struggle to discover shared ground + 7 more

Servant Leadership, Made Practical · Build people’s autonomy and capability · Put the growth of others first + 7 more

Build a culture of discipline, not a disciplinarian culture · Discipline Equals Freedom: Jocko Willink's Framework · Think of discipline as a practice that compounds + 7 more

Build people’s autonomy and capability · Servant Leadership, Made Practical · Listen deeply before responding + 7 more

Conduct a quarterly unfollow audit · Distinguish between content consumption and genuine connection · Replace passive scrolling with active, intentional social media use + 7 more

Build people’s autonomy and capability · Servant Leadership, Made Practical · Listen deeply before responding + 7 more

Run a weekly accountability session · Conduct a daily after-action review with zero excuses · Sharing scores with an accountability partner + 7 more

Build people’s autonomy and capability · Leading from behind — the servant leader stance · Practice foresight and stewardship + 7 more

Regular emotional check-in · Begin the day with a brief Self-check · Keep check-ins short — consistency beats comprehensiveness + 7 more

Shadow Work · Task 3: Adjust to a world without the person · Practice speaking about the loss to people outside your immediate circle + 7 more

Reduce emotional vulnerability (PLEASE) · Regular emotional check-in · Map your emotional landscape + 7 more

Negative visualization (premeditatio malorum) · Shadow Work · Worst-case rehearsal (take the shock out) + 7 more

Shadow Work · Examining the gap between persona and self · Show up for the person, not just the deliverable + 7 more

Find meaning in ordinary, non-heroic moments · Receive experiential meaning fully — in love, beauty, and truth · Practice daily self-transcendence + 7 more