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Explore articles and insights on navigating life transitions, ADHD, and personal growth

6 Tips for Managing Life Transitions (with Confidence)

6 Tips for Managing Life Transitions (with Confidence)

Life transitions can be exciting, full of possibilities, and packed with hope for what’s to come. But they can also feel overwhelming. Balancing the demands of work, family, relationships, and your own well-being during times of change can leave you feeling stretched thin.

When life throws something new your way, it’s natural to find yourself at a crossroads, wondering which path to take.

Research indicates that significant life transitions can influence our personality traits, shaping how we see ourselves and our roles in the world. These shifts might feel unsettling, but they also present an incredible opportunity for growth and self-discovery.

If you’re navigating a life transition, the good news is that you don’t have to do it alone. Therapy can provide the clarity, tools, and support to help you face these moments with confidence and resilience.

The Challenges of Life Transitions

Life transitions take many forms:

  • Starting university or a new career.
  • Adjusting to life with ADHD as an adult.
  • Navigating the changes that midlife brings.

While these shifts can bring exciting opportunities, they often stir up feelings of uncertainty, self-doubt, or even fear. You might wonder whether you’re making the right choices or how to handle the challenges ahead.

By taking small steps forward, you can build the confidence to approach these transitions with clarity and calmness.

  1. Embrace Change with Self-Compassion

It’s normal to feel unsure or anxious when life changes. Instead of criticising yourself for not having everything figured out, try to extend the same kindness you’d offer a friend in your position.

Try this: At the end of each day, write down one kind thing you can say to yourself about how you handled the day’s challenges. For example, “I’m proud of how I stayed calm during that meeting” or “It’s okay that I needed a break today.”

2. Create a Clear Vision of Your New Path

Take a moment to picture where you’d like to be after this transition. What does your ideal life look like? Writing down your goals and breaking them into smaller, more achievable steps can make even the most significant changes feel manageable.

Try this: Write down one goal for the week and list three small actions to help you achieve it. Ensure you take the time to feel a sense of pride when you reach your goal, as this will serve as the driver to move you forward.

3. Stay Present in the Moment

It’s easy to get caught up in ruminating about the past or worry excessively about the future, but staying focused on the present can help reduce overwhelm. Mindfulness techniques, such as deep breathing or grounding exercises, are powerful tools for staying calm and clear-headed.

Try this: Close your eyes and take five slow breaths, focusing on the sensation of air moving in and out of your body. Notice how your shoulders and chest feel as you exhale tension. Thoughts may come into your mind, but allow them to pass without judgment, and then refocus on your breathing. 

4. Build a Support System

Transitions can feel isolating, but you don’t have to go through them alone. Talking things through with supportive friends, family, or even a therapist can help you process your feelings and feel more connected.

Try this: Reach out to a trusted friend or join an online community that relates to your experience. Sharing your story can make the load feel lighter. You may be surprised as there are often people experiencing similar challenges, and it can be helpful to connect with someone who has lived experience of the changes you are working through.

5. Establish Healthy Routines

During transitions, maintaining structure in your day can create a sense of stability. Simple routines, like regular exercise, journalling, or scheduling quiet time, can help you feel more grounded and in control.

Try this: Create a morning routine with three calming actions, like stretching, sipping a cup of tea, or setting an intention for the day. A healthy routine doesn’t have to involve oodles of self-care techniques; remind yourself that often less is more.

6. Reframe Negative Thoughts

Big changes often come with self-doubt or fear of failure. Learning to challenge and reframe negative thoughts into positive ones can transform your outlook.

Try this: When you catch yourself thinking, “I’ll never manage this,” replace it with, “I’m figuring it out step by step.”

Happy female student standing outside university signifying transitioning into student life

Navigating University and Entering the Workforce: Emma’s Story

Emma, a university student, came to me during her final year. She felt overwhelmed by upcoming deadlines, her dissertation, and the challenge of balancing studies with an active social life. Together, we worked on breaking her tasks into more manageable steps, prioritising self-care, and finding a routine that made her feel organised and more confident.

After graduation, Emma faced new challenges: adjusting to life back home and transitioning into her first ‘real’ job. She worried about leaving her university friends behind and stepping into the unknown world of a 9-to-5 role.

Through therapy, Emma learned strategies for managing her anxieties, preparing for interviews, and creating boundaries between work and personal life. I’m so proud of how she overcame her fears, adapted to her new routine, and built a balanced and fulfilling life.

Emma’s story is a reminder that even the most overwhelming transitions can become stepping stones to growth.

The Benefit of Personalised Support

Life transitions are deeply personal, and the right support can make all the difference. Therapy offers tailored insights, tools, and strategies designed to help you navigate change with clarity and confidence.

My approach is holistic, addressing the mind, body, and emotions to create a sense of balance and resilience. Through mindfulness, practical techniques, and self-compassion, we work together to help you move forward in a way that feels right for you. Learn more about how I can support you on my Life Transitions page.

man standing looking at two roads decided which direction to go representing life transitions

A Holistic Approach to Life Transitions

Navigating life transitions holistically means addressing the mind, body, and spirit together. This interconnected approach acknowledges that emotional health, physical well-being, and mental clarity are important when managing change.

For instance, mindfulness techniques can reduce stress and enhance focus, while lifestyle adjustments such as maintaining a healthy diet and engaging in some physical activities support overall wellness.

Incorporating self-compassion practices nurtures emotional health and creates a grounded pathway, empowering you to move forward with confidence.

Clear Haven Therapy: Therapeutic Services

Navigating change is easier with the right support. Whether you’re looking for counselling, coaching, or RTT I offer approaches tailored to your needs. Learn more about how I can support you here.

Embracing Life Transitions: University, Midlife, and Beyond

Whether you’re moving from university to the working world, navigating midlife changes, or discovering you have ADHD in adulthood, therapy can provide the support you need. For students transitioning into the workplace, therapy creates a supportive space to address lifestyle changes, time management, and clarity in career paths.

Midlife often invites reflection and reassessment of life’s direction, from navigating menopause to exploring new career opportunities. Therapy allows you to reconnect with what truly matters, rediscovering past interests or finding new passions that resonate with your current lifestyle.

Life transitions may bring uncertainty, but they also offer the chance to grow, redefine your path, and create a life that truly aligns with you. With the right support, you can move through change with confidence, knowing that every step forward brings new opportunities.

Further Reading:

Bleidorn, W., Hopwood, C. J., & Lucas, R. E. (2018). Life Events and Personality Trait Change. Journal of Personality, 86(1), 83–96.

8 Self-Esteem Tips for University Students with ADHD

8 Self-Esteem Tips for University Students with ADHD

Self-esteem is a person’s overall sense of value and self-worth, profoundly influencing every aspect of life. For university students with ADHD, improving self-esteem is particularly important. High self-esteem can enhance your academic success and social interactions, optimising your university experience.

Understanding Self-Esteem

High self-esteem impacts academic success, relationships, career choices, personal growth, and happiness. For students with ADHD, developing self-confidence strategies is essential to increasing self-esteem.

If you have high self-esteem, you will recognise your strengths, be comfortable with your flaws, and have the resilience to manage setbacks or criticisms.

Low self-esteem may manifest as a negative view of yourself, uncertainty about your opinions and abilities, challenges in decision-making, and poor response to criticism.

Even if you haven’t been formally diagnosed with ADHD, you may recognise many of its traits in yourself. Not all adults choose to pursue an official ADHD diagnosis, as it’s a personal decision based on individual circumstances and preferences. As a Counsellor and ADHD Coach, I focus on tackling the challenges posed by these traits, aiming to enhance your quality of life and make daily living more manageable.

If you are a university student with ADHD, this blog will help you optimise your self-esteem, enabling you to succeed academically and socially throughout your university years.

Smiling university student with ADHD feeling confident and happy while holding study books, representing self-esteem tips for students with ADHD

Case Study: Work on Self-Esteem with Megan

In a recent coaching session, I worked with Megan, a student who identified “adaptability” as one of her key strengths. Megan shared a story about planning a trip with a friend who cancelled at short notice. Despite feeling disappointed, Megan decided to continue the trip as a sole traveller, which was an amazingly empowering experience.

During coaching, we discussed how this situation highlighted her adaptability and showcased her strengths in decision-making, resilience, and independence—critical factors in increasing self-esteem and boosting confidence.

Recognising these strengths helped Megan, who was uncertain about her academic journey, gain clarity and increase her self-confidence. Consequently, she has made significant progress in her academic success.

This example illustrates how identifying and embracing your strengths can enhance self-esteem and equip you to overcome challenges effectively, contributing to tremendous academic success.

8 Academic Success Tips for Improve Self-Esteem

1. ADHD and Embracing Your Strengths

You can boost your self-esteem by embracing your unique strengths. You will have many strengths, but if you have low self-esteem, you may need to recognise them. Take a moment to appreciate and embrace your strengths, talents and capabilities.

It could be your creative thinking, ability to hyperfocus, lateral solid thinking skills, engaging communication, or natural spontaneity. Embracing these qualities can elevate your self-esteem and empower you to approach life confidently.

To identify your strengths, try jotting them down on paper or use downloadable worksheets. Reflect on moments where you’ve actively used these strengths; visualising specific events can help you recall them in detail.

As you do this, you may uncover additional strengths featured during those times. If you consider thoughtfulness a strength, revisit a memory where you demonstrated thoughtfulness. Reflect on what other strengths you displayed at that moment.

2. Set Goals as a Student with ADHD

Setting goals can give you, as a student with ADHD, a clear sense of direction, making it much easier to navigate your academic and personal journey effectively. Think of goals as your signposts. They aren’t rigid; they can adapt and change as new opportunities come your way. They serve as a solid starting point but leave room for exploring new and exciting pathways.

Avoid placing limitations on your abilities. Whether you want to achieve something academically or personally, please write it down or visualise yourself succeeding. Divide big goals into smaller, achievable tasks to sustain momentum and monitor progress.

Celebrate each task completed with self-praise and acknowledge the sense of empowerment it brings. Use these achievements as the motivation to continue towards your larger goals.

Consider obstacles as part of the process and approach them with self-compassion rather than viewing them as setbacks and failures. Reframe challenges as opportunities for personal growth, reinforcing your resilience and determination.

3. Finding Your Voice: Advocate for Yourself

ADHD can affect your communication skills, especially if you have articulation disorders that affect speech and language. You might find it challenging to organise your thoughts clearly or need help with pronunciation, making it difficult to express yourself effectively.

Sometimes, you might interrupt others or speak impulsively, leading to misunderstandings and frustrating communication.

These challenges can affect your confidence in communicating with others. However, understanding these difficulties and getting the proper support, such as speech therapy or counselling, can help you improve your self-esteem and communication skills.

Remember, your voice matters; your unique perspective and experiences value every conversation and situation. Advocating for yourself is a powerful way to increase self-esteem and boost confidence.

You assert your self-worth by standing up for your needs, preferences, and boundaries. Consistently doing this reinforces the belief that you are capable, deserving, and worthy of respect, ultimately improving your self-esteem.

  • Identify your Communication Barriers:  Recognising these barriers can help you develop strategies to overcome them and enhance your communication skills.
  • Identify your needs:  Understand what accommodations you require, such as a quieter workspace, extended deadlines, or assistive technology.  Knowing your needs well helps you to prepare ahead of time.
  • Schedule a Meeting:  Arrange a meeting with the relevant person (lecturer, course supervisor or student support team)
  • Communicate Clearly: Explain your ADHD and how the challenges can impact your academic success. Use “I” statements to express your needs. For example: “I work best in a quiet environment,” “I need extra time to process information”. Be specific; do your research so you know what help is available.
  • Offer Solutions and Compromise:  Be prepared to suggest solutions and be open to compromise.
  • Build Confidence:  Practice the conversation beforehand to build confidence. You can do this by using a journal, practising with a friend, or rehearsing the conversation using a voice recording app.

4. Building Resilience with ADHD

Resilience refers to your capacity to work through difficulties, adapt to challenging situations, and become stronger through adversity.

As a student with ADHD, building resilience is especially important. It helps you manage challenges like attention difficulties, staying organised, and controlling impulses.

Resilience allows one to see challenges as opportunities for growth and stay motivated even when things get tough. It also helps one handle stress better, keeps one’s mindset positive, and improves problem-solving skills.

Resilience encourages taking care of yourself and prevents you from feeling isolated.

To enhance resilience, aim to maintain a positive outlook, seek solutions to challenges, learn from your experiences, and cultivate a network of supportive friends, family, and mentors. Strengthening these abilities will aid in your academic and personal success.

5.  Emotional Regulation and ADHD

Emotional regulation can significantly help students with ADHD build self-esteem. Managing emotions effectively allows you to respond to challenges calmly and thoughtfully, reducing impulsive reactions that might lead to regret or negative self-talk.

You can better control emotional responses and confidently navigate social interactions by developing skills like mindfulness, diaphragmatic breathing, grounding techniques, and cognitive reframing.

When you handle stressful situations well, you reinforce a positive self-image and demonstrate to yourself that you are capable and resilient.

This self-assurance enhances self-esteem, making facing new challenges and pursuing personal goals easier. Focusing on emotional regulation creates a stable foundation for improved self-worth and overall well-being.

6. Adopt A Healthy Lifestyle

Maintaining a healthy lifestyle is vital for enhancing self-esteem. Good nutrition, regular exercise, and mindfulness practices like meditation can significantly impact your mental and physical well-being.

Planning your days helps you maintain a regular routine. Check out my blog  daily planning tips to assist students with ADHD.

7. Social Engagement

Social interactions are significant for boosting your self-esteem, especially if you have ADHD. Positive interactions validate you, give you feedback, and make you feel like you belong. They counteract any feelings of isolation or doubt you might have.

When you engage with supportive friends and family members, you receive encouragement that strengthens your confidence and self-worth.

By nurturing meaningful relationships and building a support network, you can experience higher self-esteem and overall well-being as a student with ADHD, boosting your overall well-being and academic success.

8. Meet your Role Models

Consider who you admire most, whether a family member, a peer, or someone in the public eye. Their accomplishments and personal journeys can be a great source of inspiration!

Happy university graduate with ADHD holding her certificate after academic success

To Conclude

As a Counsellor and ADHD Coach, I’m here to support you in boosting your self-esteem to improve your academic success and overall university experience. Please don’t hesitate to reach out if you need additional guidance.

Student Success with ADHD: Daily Planning Tips for University Life

Student Success with ADHD: Daily Planning Tips for University Life

Navigating university life is an exciting milestone, but for students with ADHD, it can also be overwhelming. From managing coursework deadlines to balancing social life and self-care, structuring a routine that works for you is key.

A major study by Bristol University found that one in seven students has ADHD or autism—equating to around 14% of all students. The research also highlighted a strong link between ADHD and other neurodevelopmental conditions, such as dyslexia and dyspraxia, as well as mental health challenges like anxiety and depression.

So, how can students with ADHD thrive at university? One of the most effective strategies is creating an ADHD-friendly daily plan to improve focus, reduce overwhelm, and enhance academic success. Whether you’re newly diagnosed or have been navigating ADHD for years, this guide will provide practical strategies to help you stay organised and manage university life with confidence.

Structuring an ADHD-Friendly Schedule

Taking charge of your time management is one of the best ways to create a structured yet flexible daily routine that supports your academic and personal success. A well-planned schedule can help you prioritise tasks, reduce procrastination, and feel in control—all while allowing time for social activities and self-care.

At first, creating a routine might feel overwhelming. However, by developing an effective morning routine, using ADHD-friendly study strategies, and maintaining consistent sleep habits, you can significantly lower stress levels and set yourself up for success.

What is ADHD Paralysis?

ADHD paralysis, or task paralysis, occurs when you feel mentally ‘stuck’ and unable to begin or complete tasks—even when you know they are important. This can stem from overwhelm, perfectionism, or difficulty prioritising tasks.

Breaking free from ADHD paralysis involves:

✔ Breaking tasks into smaller steps

✔ Setting clear, realistic goals

✔ Using visual and digital organisational tools

✔ Incorporating rewards and self-motivation strategies

With the right techniques, you can regain momentum and tackle tasks with greater ease!

8 Daily Planning Tips for Students with ADHD

1. Find the Right Planner for You

Choose a planner that suits your ADHD-friendly workflow—whether that’s a digital calendar, a wall planner, whiteboard, or physical journal. There is no one-size-fits-all, so experiment until you find what works best!

If you struggle with consistency, view it as a work in progress rather than a failure. The key is to make your planner an enjoyable tool that supports your goals rather than feeling like a chore.

2. Schedule a Study Routine

Your study schedule should be anchored by non-negotiable commitments such as lectures and deadlines. Around these, schedule ‘negotiables’ such as study breaks, meals, and exercise to ensure a balanced approach to productivity and well-being.

Be flexible! If a particular study method isn’t working, adjust it until you find a structure that supports both focus and relaxation.

3. Establish a Sleep Routine

A consistent sleep schedule is essential for managing ADHD effectively. Sleep deprivation can make inattention, emotional dysregulation, and forgetfulness worse.

🔹 Try the ‘5-4-3-2-1’ method: When your alarm rings, challenge yourself to get out of bed before finishing your countdown.

🔹 Minimise screen time before bed to improve sleep quality.

🔹 Create a bedtime wind-down routine, such as listening to my free Sleep Meditation here, designed to help you relax and drift into deep, restorative sleep.

4. Organise Your Morning Routine

Your mornings set the tone for the day. Consider preparing your bag, outfit, and meals the night before to reduce stress in the morning.

Visualisation is also a powerful tool—take a few moments before bed to mentally ‘rehearse’ the next day’s plan, reinforcing structure and preparedness.

5. Maximise Your Productivity with Timers

ADHD brains often struggle with time blindness, making it difficult to estimate how long tasks will take.

✔ Use a timer to track how long your morning routine, study sessions, or commutes take.

✔ Keep an analogue clock or wall clock in your workspace instead of relying on your phone to avoid distractions.

✔ Set designated time slots for social media use to prevent unintentional procrastination.

6. Maintain Energy with Regular Meals

Nutrition plays a huge role in concentration and mood regulation. Plan meals ahead of time to avoid impulsive eating and ensure balanced intake of carbs, healthy fats, and proteins for sustained energy.

✔ Avoid sugary snacks that can lead to energy crashes.

✔ Stay hydrated throughout the day!

✔ Prepare healthy grab-and-go snacks such as nuts, yoghurt, or fruit.

7. Schedule Downtime & Self-Care

Your well-being is just as important as your academic success. Prioritise activities that relax and recharge you—whether that’s exercise, meditation, creative hobbies, or time with friends.

⏳ Balance social events with academic priorities by scheduling gatherings on lighter workload days.

💡 If you’re prone to ADHD paralysis, use small ‘reset’ activities—like taking a shower, listening to music, or going for a walk—to break the cycle and regain focus.

A group of happy university students walking together, smiling, and discussing notes, representing social and academic success for students with ADHD.

8. Practise Meditation for Focus & Calm

Meditation is an excellent tool for ADHD students, helping to improve emotional regulation, reduce stress, and enhance focus. Even just five minutes of mindfulness can strengthen concentration and clarity.

New to meditation? Try simple breathing exercises or grounding techniques instead. If you’d like extra support, my Overthinking Hypnosis Recording is designed to help quiet mental chatter and promote focus.

Final Thoughts: Creating a Routine That Works for You

Building an ADHD-friendly university routine isn’t about rigid perfection—it’s about finding what works best for you and allowing flexibility as you grow.

Here’s a quick success checklist: ✔ Flexibility: Adjust your routine as needed.

✔ Consistency: Small daily habits lead to long-term success.

✔ Accountability: Share your schedule with friends or housemates.

✔ Rewards: Celebrate small wins to keep yourself motivated!

If you need extra support in building better structure, time management, and productivity strategies, I offer ADHD coaching and therapy tailored to students. Visit my services page to learn more or book a discovery call today!

References:

FE News. (2023, September 12). One in seven university students report having ADHD or being autistic, new study reveals. FE News. Retrieved from https://www.fenews.co.uk/education/one-in-seven-university-students-report-having-adhd-or-being-autistic-new-study-reveals/

Top 5 Tips for Setting Goals and Achieving Them

Top 5 Tips for Setting Goals and Achieving Them

Research shows that setting clear, structured goals significantly increases the likelihood of achieving them. Bailey (2019) explores this in Goal Setting and Action Planning for Health Behavior Change, emphasising the importance of a step-by-step approach—especially when working towards health-related goals. According to Bailey, action planning provides a clear path to success, ensuring efforts are focused and effective.

But goal setting isn’t just about achievement; it’s about taking control of your life and making meaningful progress. It’s easy to get distracted by daily demands, but setting personal goals—not just academic or career-focused ones—can be just as valuable. Achieving a goal doesn’t just move you forward; it boosts confidence, enhances self-esteem, and supports mental well-being.

No matter your age, it’s never too late (or too early) to start goal setting. Research by the National Foundation for Educational Research highlights that goal-setting frameworks, such as SMART goals, improve motivation and academic performance (Lord, Atkinson, & Mitchell, 2008). If you’re in college or university, now is the perfect time to develop this powerful habit. If you’re interested in learning more about daily planning tips, check out my blog.

1. Setting the Foundation: Writing and Defining Your Goals

Writing down your long-term goals is the first step towards turning aspirations into reality. Reflect on what is truly important to you and where you envisage yourself in the future. It could be in one month or year—whatever works for you. Gaining a clear vision of your goal is an important part of the goal-setting process.

If you only have vague goals, a good strategy is to get creative, design a vision board, and find photos and quotes that grab your attention.  Visualising a specific goal can bring it to life and give you a clear vision of where you want to be in the future. Also, getting creative is fun and has many mental health benefits.

Remember, a goal doesn’t have to be something extreme, such as running a marathon or skydiving (although it can be if that’s what you want!). Your personal goals can be anything that’s important to you, whether health or professional, or you want to focus on personal development goals.

Setting one goal can positively impact other areas of your life.  For instance, a personal development goal could be to boost your confidence and self-esteem. Increasing your confidence and self-esteem can open doors to new experiences, and you will learn to trust your decisions more. Personal development goals can be the best way to set the foundations for practical goal setting.  As you set new goals, discover how the role of reflection can support your progress in my blog.

2. Milestone Setting: Tracking Achievements

Once you have your big goal, the next step is to break it down into smaller goals and then break these smaller goals down into more manageable tasks.  A big goal can feel overwhelming if you imagine yourself standing at the bottom of a vast mountain; the top can seem so far off, and reaching the top can feel unachievable. However, climbing that mountain can feel doable when you break it down into manageable tasks.

A good idea is to set aside time to note down everything you need to do to complete a task. Putting pen to paper can give you a clearer understanding of what you must do to achieve that task and increase your chances of success.  It can often be the smaller tasks that are the most important steps, so getting these onto paper can be highly beneficial.

Keeping a to-do list can be an excellent way to keep you on track; you can then update it daily, marking off your achievements.  Your achievements are your driver to move forward, so it’s so important to celebrate them. When completing tasks, it can be helpful to identify any barriers you may come across and then do some problem-solving to decide how to overcome them. Balancing this with self-care is essential, as working towards your goals can be hard work. Reminding yourself of ‘why’ you want to reach your goal is another factor that will help drive you towards the finishing line.

man jumping through gap in cliffs signifying reaching your goals

3. Make Goal-Setting Achievable

I advocate for thinking big and not letting anything stand in your way, but it is also essential to set realistic goals. It’s about getting the balance right, as there are some things you need to consider when setting goals. For example, suppose the big goal is to climb Kilimanjaro. In that case, there is a lot to consider, such as physical fitness, mental well-being, the possibility of altitude sickness, booking vaccines, and available finances.

The next step towards positive goal setting is devising an action plan. To do this, write down the different factors you need to consider. Then, note the actionable steps it will take to complete each factor. You could work on them individually, or you might work on some simultaneously.

Pushing yourself out of your comfort zone when setting goals is positive, as ambitious goals are great for personal growth. However, you also want to avoid getting overwhelmed. So, think big, but also consider your capabilities and the available resources before setting goals, tasks, and time scales.

4. Set Timeframes: Assign Deadlines to Create a Sense of Urgency

Time scales and deadlines are essential to goal setting as they keep you on track, make you accountable, and can prevent procrastination and perfectionism.  You can gauge your progress by setting target dates for each task, including the small goals. There can be room for movement with this; it can be challenging to know how long a particular task will take, as it can depend on your current situation, such as external factors.

However, having an estimated timescale can keep you motivated as you know that each minute you work on the task brings you closer to reaching the end goal. For greater goal-setting success, you must clearly understand what you must do to achieve the big goal. You can then break this down into daily tasks.

man with arms outstretched enjoying freedom representing reaching goals

5. Seek Accountability and Be Resourceful

Keeping yourself accountable is another crucial part of goal setting. It can be easy to get off track, as other exciting things might appear while you work on a task. If this happens, note down whatever distracted you and spend time on it when you have a planned timeout. Some great online accountability trackers can help with motivation and organisation and keep you accountable.

Sharing your goal with a family member or trusted friend can help keep you accountable. However, if you prefer not to share your goal-setting journey with others, try writing about it in your journal or checking if there are local groups or an online community of people with similar goals. Professional help is also available if you would like a counsellor or coach to help you on your goal-setting journey. You can check out my services page for more information.

Checking your progress regularly is a great way to ensure you’re on the right track. It’s important to remember to celebrate your achievements, even if you feel they’re small steps. After all, small steps can lead to big changes. Having a list of tasks can feel daunting, so take time to look back at what you have achieved with pride.

SMART Goals

SMART goals are a structured approach to goal setting often used by professional coaches. It is also a technique you can implement if you are self-coaching.  The SMART Goal acronym is Specific, Measurable, Achievable, Relevant and Time-bound.  Let’s break down SMART Goals and what they mean.

  • Specific: Set the goal that you want to accomplish
  • Measurable: Plan how you are going to track your success
  • Achievable: Check your goal is realistic
  • Relevant: Ensure there are beneficial outcomes
  • Time-bound: Create a deadline and prioritise tasks

Following the SMART goal criteria will ensure you clearly understand your goals and confirm they are within reach.

note book with handwritten smart goals open on a table with glasses and sticky notes.

Empowering Yourself Through Self-Coaching

If you are self-coaching rather than working with a professional coach, a great tip is to follow the SMART goals model to keep on track. Reaching your goals can be a transformative journey that can foster growth and resilience.

When you achieve your goals, you prove to yourself that anything is possible when you fully invest in the process. Reaching your goals highlights the power we hold within ourselves.

What to Take into Consideration When Self-Coaching:

  • Understanding Motivation: Intrinsic vs. Extrinsic Motivation

What drives you to achieve your goals? Are you motivated by internal satisfaction (intrinsic motivation) or external rewards (extrinsic motivation)? Understanding what fuels your ambitions can help you tailor your approach and stay committed to long-term success.

  • Overcoming Obstacles: Handling Setbacks and Failures

Resilience is key to goal setting. Challenges, setbacks, or feelings of failure are part of the process. Having strategies in place to navigate obstacles can help you stay focused and continue moving forward, even when progress feels slow.

  • The Importance of Mindset: How a Growth Mindset Supports Goal Achievement

A growth mindset is essential for success. If you believe you can’t reach your goals, you’re far less likely to achieve them. Self-belief and self-esteem play a crucial role in progress—working on these areas can make goal-setting more effective and fulfilling.

  • The Role of Reflection: Reviewing and Revising Goals

Your goals may evolve over time, and that’s okay. Regularly reviewing and adjusting your goals ensures they remain relevant to your life and aspirations. Life changes, new interests, or shifting priorities can impact your objectives, so checking in with yourself can keep you on the right track.

  • The Power of Visualisation and Affirmations

A clear mental image of your goal can reinforce your motivation and help you stay committed. Visualisation makes your goal feel real, helping you take inspired action, while affirmations strengthen positive beliefs and self-confidence.

  • The Impact of Environment: Creating a Space for Success

Your surroundings influence your mindset and productivity. Having a dedicated space for planning or working toward your goals can improve focus. Similarly, surrounding yourself with supportive people or communities can provide encouragement and accountability.

  • Health and Wellbeing: The Foundation for Goal Achievement

There’s a strong connection between physical health, mental wellbeing, and goal success. Eating a nutritious diet, exercising regularly, and prioritising sleep can improve focus, energy levels, and resilience—making it easier to stay on track.

  • Leveraging Technology: Tools and Apps for Goal Tracking

Tracking progress keeps you motivated. Whether you prefer a journal or digital goal-tracking apps, these tools can boost accountability and help you celebrate milestones along the way.

  • Goal Setting for Different Life Stages

Goals naturally shift as you move through different life stages. What mattered in your student years may differ from your priorities as a parent or professional. Reassessing your goals ensures they align with your current circumstances and aspirations.

  • The Role of Emotional Intelligence in Goal Setting

Emotional awareness and self-regulation play a key role in goal achievement. Stress, motivation, and relationships can all impact your journey. Having tools to manage emotions effectively can help you stay resilient and focused.

Case Study: From Self-Coaching to Professional Guidance

Adam, a 35-year-old IT support specialist, contacted me for life coaching as he struggled to reach his goal through self-coaching. Adam’s goal was to find satisfaction and happiness in his daily life. Adam believed he might need to change his career to achieve this, but he was feeling some resistance and couldn’t decide if this was the correct step.

We explored Adam’s core values, long-term aspirations, and what motivated him. Adam found that creativity, adventure, and friendships were high on his list of values, but these values weren’t showing up much in his life. Subsequently, Adam recognised that his professional life was not causing him to feel dissatisfied, as he spoke positively about his role as an IT specialist. However, he recognised that work had become his sole purpose and identity.

When Adam recognised that his time outside of work was equally important as his time at work, his overall goal changed. With this updated goal in mind, Adam structured a plan and considered any potential barriers. Adam described himself as an introvert, which he felt held him back socially. We discussed Adam’s introverted traits and how he could embrace them by focusing on his strengths and introducing self-care into his life. We also worked on his limiting beliefs around being an introvert.

Counselling and Coaching Approach

We examined Adam’s needs and preferences through a counselling and coaching approach. Adam came up with ideas that aligned with his values: creativity, adventure, and friendships. Adam tried out many new ventures before finding a hobby he is now passionate about; this has increased his social circle, and he feels he has a sense of purpose inside and outside the workplace.

Adam’s situation demonstrates that the first step is to identify the goal entirely. Adam continued to successfully use his self-coaching skills to achieve his ultimate goal while engaged in coaching sessions. During a recent session with Adam, he expressed how these changes had added value to his life, and he now feels he has the happiness and sense of satisfaction that he was searching for when he began self-coaching. Adam felt self-coaching and professional coaching were the best route for him, and overall, he feels a great sense of accomplishment for the hard work he has put into getting to where he is today.

To Conclude

Applying the above tips empowers you to take charge of your goal-setting journey as your coach or mentor.   Self-coaching can be highly beneficial. However, it’s also okay to reach out to a trusted friend or for professional help if you feel you would like that extra bit of support.

References:

Bailey, T. (2019). Goal Setting and Action Planning for Health Behavior Change. Journal of Health Psychology, 24(3), 321-335.

Deci, E. L., & Ryan, R. M. (1985). Intrinsic Motivation and Self-Determination in Human Behavior. Springer Science & Business Media.

Lord, P., Atkinson, M., & Mitchell, H. (2008). The Role of Learning Goals in Motivation and Academic Success. National Foundation for Educational Research.

Schunk, D. H., & DiBenedetto, M. K. (2020). Motivation and social-emotional learning: Theory, research, and practice. Contemporary Educational Psychology, 60, 101830.

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