Lacking motivation or procrastinating / Struggling to set goals
🔎 Client Situation: Lacking Motivation or Procrastinating / Struggling to Set Goals
Client avoids action, delays tasks, feels unmotivated or overwhelmed, or is unsure how to define meaningful goals.
⚡ Techniques & How to Use Them
1. GROW Model
- How: Explore the client’s Goal, current Reality, Options, and Will (next steps). Break through ambiguity and create structure.
- When: When the client needs clarity, direction, and accountability.
2. SMART Goals Framework
- How: Ensure goals are Specific, Measurable, Achievable, Relevant, and Time-bound.
- When: When goals are vague or overwhelming. Helps make them actionable and trackable.
3. Motivation Mapping
- How: Explore both intrinsic (values, joy, purpose) and extrinsic (rewards, recognition) motivators. Ask: “Why do you want this?”
- When: When energy is low and the goal feels disconnected from meaning.
4. Values-Driven Goals
- How: Align goals with the client’s core values. Ask: “What value is this goal honoring?”
- When: When the client procrastinates due to lack of connection or relevance.
5. Visualization of Success
- How: Guide the client to imagine having already achieved the goal. Explore how it feels, what it unlocks, and what it took to get there.
- When: To create emotional buy-in and increase confidence.
6. Energy Audit
- How: Help the client assess what tasks drain them vs. energize them. Refocus goals based on energizing activities.
- When: When procrastination may be due to burnout or misalignment.
7. Micro-Steps Planning
- How: Break the goal into the tiniest possible action. Ask: “What’s the smallest first step you can take?”
- When: When the client is overwhelmed or avoiding the task.
8. Time Travel Technique
- How: Ask: “What would your future self want you to do today?” or “How will you feel a month from now if you don’t start?”
- When: When motivation is blocked by short-term comfort.
9. Identity-Based Goals
- How: Link goals to a desired identity: “Who do you want to become?” and “What would that person do today?”
- When: When the client is unsure about external goals but motivated by inner growth.
10. Accountability Planning
- How: Set up weekly check-ins, tracking tools, or peer support.
- When: To keep momentum between sessions and reduce avoidance.
🔎 Powerful Coaching Questions
- “What would make this goal feel exciting or meaningful?”
- “What’s getting in the way of starting?”
- “How will you feel once this is behind you?”
- “What would your future self thank you for doing today?”
- “If this goal was easy and light, what would the next step be?”
Tip: Motivation often follows action. Help your client create tiny wins to rebuild momentum, and always reconnect to the why behind their goals.