Initial Life Coaching Session (90–120 Minutes)

1. Welcome & Connection (10–15 min)

  • Greet client warmly and create a safe, nonjudgmental space.

  • Brief emotional/mental check-in: “How are you feeling today?”

  • Explain your coaching style, confidentiality, and what coaching is — and isn’t.

  • Set expectations for the session: “By the end, you’ll have clarity on your goals and next steps.”

2. Client Background & Life Overview (15–20 min)

  • Invite the client to share about their personal and professional life.

  • Explore key areas: career, relationships, health, finances, personal growth, and lifestyle.

  • Ask about recent challenges and successes.

  • Look for patterns, recurring issues, and potential goals.

3. Identify Goals & Desired Outcomes (20–25 min)

  • Help the client articulate short-term and long-term goals.

  • Explore values, motivations, and priorities.

  • Clarify what “success” looks like for them in each area.

  • Use prompts like:

    • “If everything were perfect in the next 12 months, what would it look like?”

    • “What’s most important to you right now?”

4. Explore Challenges & Limiting Beliefs (20–25 min)

  • Identify obstacles, fears, or self-limiting beliefs that may block progress.

  • Ask reflective questions:

    • “What’s holding you back from achieving this?”

    • “How have you tried to solve this before?”

  • Observe patterns in thinking, behaviors, or emotional responses.

5. Action Planning & First Steps (15–20 min)

  • Co-create a realistic, initial action plan for the client.

  • Identify small, achievable steps to begin immediately.

  • Discuss ways to track progress and maintain accountability.

  • Encourage clarity and confidence: “What is one thing you can do in the next 24–48 hours?”

6. Wrap-Up & Session Reflection (10–15 min)

  • Recap key insights, goals, and commitments.

  • Ask the client to share their biggest takeaway from the session.

  • Set expectations for the next session and discuss ongoing support.

  • End with an empowering, motivational note:

    • “You now have clarity, a plan, and momentum to move forward.”

Optional Elements for Extended 2-Hour Sessions:

  • Conduct a values assessment or life inventory exercise.

  • Introduce a mindset or visualization exercise to help clarify goals.

  • Allow extra time for deeper reflection on emotional blocks or recurring patterns.

How to Prepare for InitialLife Coaching Session (Client Guide)

1. Reflect on Your Goals

  • Think about what you want to achieve in the short-term and long-term.

  • Identify 1–3 areas of your life you want to focus on (career, relationships, health, personal growth, etc.).

  • Consider what “success” or a positive outcome would look like for you.

2. Identify Challenges & Obstacles

  • Be ready to discuss things holding you back, recurring struggles, or limiting beliefs.

  • Think about past attempts to address these challenges and what worked or didn’t.

3. Prepare Your Questions & Topics

  • Write down any specific questions you want to explore with your coach, such as:

    • “How can I stay accountable to my goals?”

    • “What strategies can help me overcome self-doubt?”

    • “How can I create more balance in my life?”

4. Gather Relevant Information

  • Bring notes, habit trackers, or journals if you have them.

  • Consider key events, routines, or patterns you want to discuss.

5. Create the Right Environment

  • Choose a quiet, comfortable space for your session (if virtual).

  • Make sure you can focus without interruptions.

6. Mindset & Attitude

  • Arrive open-minded, curious, and ready to explore your thoughts.

  • Be honest about your experiences, goals, and emotions.

  • Remember: coaching is about guidance, clarity, and action, not judgment.

7. Practical Prep

  • Set aside enough time (90–120 minutes for an initial session).

  • Have a notebook or device ready to take notes.

  • Be punctual and fully present.

90-Minute Session (Deep Dive & Transformation)

Perfect for major life decisions, multiple topics, or breakthrough work.

1. Connection & Centering (10 min)

  • Settle in, celebrate progress, ground client emotionally.

  • Clarify focus: “What will make this session a win for you?”

2. Clarify Focus & Outcomes (10–15 min)

  • Identify up to two main topics or challenges.

  • Prioritize and define measurable outcomes.

3. Deep Exploration & Insight (30 min)

  • Explore thought patterns, emotional triggers, and limiting beliefs.

  • Use coaching tools (values mapping, strengths, visualization).

  • Allow time for processing and reflection.

4. Strategy & Solution Building (20–25 min)

  • Brainstorm and narrow solutions.

  • Create a step-by-step strategy that feels doable and motivating.

  • Discuss potential roadblocks and create contingency plans.

5. Action Plan & Commitment (10–12 min)

  • Define 3–5 next steps.

  • Ask client to state commitment out loud.

  • Confirm confidence level and adjust steps if needed.

6. Closing & Integration (5–8 min)

  • Recap key breakthroughs and action plan.

  • Anchor learning: “What’s the most valuable insight from today?”

  • End with empowerment: “You’ve made a big shift — you’re ready to act.”

60-Minute Session (Full Coaching Experience)

The most common format — time for deeper exploration, insight, and a solid plan.

1. Connection & Setting the Stage (5–7 min)

  • Acknowledge progress, wins, and challenges.

  • Ground client: “Let’s take a moment to be fully present.”

  • Clarify desired outcome for the session.

2. Clarify the Topic/Goal (8–10 min)

  • Explore what’s most pressing or meaningful.

  • Use prioritization: “If we could only solve one thing today, what would it be?”

3. Deep Exploration & Discovery (15–20 min)

  • Go deeper into emotions, mindset, patterns, and motivations.

  • Use visualization or values work if helpful.

  • Highlight key insights and connect dots.

4. Strategy & Solution Building (15–18 min)

  • Brainstorm possible solutions and narrow them down.

  • Build a realistic plan — break it into first steps.

  • Discuss support systems and accountability.

5. Commitment & Accountability (5–7 min)

  • Confirm 2–3 next steps for the week.

  • Ask for confidence rating (0–10). Adjust as needed.

6. Closing & Reflection (3–5 min)

  • Recap breakthroughs, plan, and commitments.

  • Invite client to share their main takeaway.

  • Close with a positive, motivating message.

45-Minute Session (Balanced Exploration)

Ideal for exploring an issue deeply but still leaving time for planning.

1. Connection & Intention (5 min)

  • Warm welcome, emotional check-in.

  • Set intention: “By the end of this session, I want to feel/have…”

2. Explore & Clarify (10–12 min)

  • Examine current challenge, belief, or goal in depth.

  • Map what’s working, what’s not, and where they feel stuck.

3. Deep Insight & Shift (10–12 min)

  • Identify limiting beliefs or hidden fears.

  • Ask:

    • “What’s true about this situation?”

    • “What story are you telling yourself?”

  • Facilitate mindset shift or reframing exercise.

4. Action Planning (10–12 min)

  • Develop practical next steps and strategies.

  • Anticipate roadblocks and discuss solutions.

  • Ensure actions are aligned with values and goals.

5. Wrap-Up & Integration (3–4 min)

  • Recap key moments and insights.

  • Ask client to name their most valuable takeaway.

  • End with motivational encouragement and next steps.

30-Minute Session (Focused Breakthrough)

Great for tackling one challenge or creating a short-term plan.

1. Welcome & Connection (3–5 min)

  • Acknowledge progress since last session.

  • Ask: “What feels most urgent today?”

  • Confirm session focus: “Let’s get clarity on what you want to walk away with.”

2. Define the Goal/Topic (5 min)

  • Get clear on what success looks like for this session.

  • Encourage client to state a measurable or tangible outcome.

3. Deep Dive & Insight (10–12 min)

  • Ask open-ended questions:

    • “What’s holding you back?”

    • “What are you not saying to yourself?”

    • “What’s one thing you’ve been avoiding?”

  • Look for patterns, assumptions, and mindset blocks.

  • Reflect and reframe as needed.

4. Action & Solutions (7–8 min)

  • Brainstorm solutions and prioritize one actionable step.

  • Break into small, realistic next steps.

  • Discuss how they will stay accountable.

5. Wrap-Up & Accountability (2–3 min)

  • Recap insights and decisions.

  • Ask: “What’s your biggest takeaway?”

  • Close with encouragement and next steps.

15-Minute Session (Laser Coaching)

Perfect for a check-in, urgent decision, or quick accountability boost.

1. Quick Connection (2 min)

  • Warm, focused welcome.

  • “How are you arriving today?” or “What’s top of mind right now?”

  • Brief grounding if needed (deep breath, pause).

2. Identify Core Focus (3 min)

  • Narrow to ONE issue or decision.

  • Questions to ask:

    • “If we could solve one thing right now, what would it be?”

    • “What would make this 15 minutes worth it for you?”

3. Explore & Clarify (5–6 min)

  • Use 2–3 powerful questions to get to the root:

    • “What’s really driving this?”

    • “What’s within your control?”

    • “What would success look like today?”

  • Reflect insights back to the client — create quick clarity.

4. Quick Action Plan (3–4 min)

  • Brainstorm 1–2 doable next steps.

  • Ensure they are small, actionable, and time-bound.

  • Ask: “How confident are you about following through?”

5. Close & Empower (1 min)

  • Summarize key takeaway in one sentence.

  • Affirm their ability: “You’re equipped to take this step now.”