Can coaching help me get started on a goal I keep putting off?

Often, yes. A coach helps you get clear on why the goal matters, find what keeps stopping you starting, and turn it into a first step small enough to do this week. They cannot do the work for you, and coaching is not therapy, so if the delay comes with low mood or constant worry, mention it to your GP as well.

What a coach does with a goal you keep avoiding

• Sharpens the goal. A goal like 'get fit' or 'write the book' is often too vague to start. Your coach helps you say what it would look like in practice.
• Finds the real reason it matters. Goals we feel we should do are easy to put off. Goals that matter to us are easier to begin.
• Spots the blockers. It might be fear of doing it badly, not enough time, too many options, or not knowing where to begin.
• Plans a first step. Small, specific and with a day next to it.
• Checks in. You report back at the next session, so there is a gentle reason to follow through.

What a session is like

Sessions usually last 45 to 60 minutes, in person, by phone or on video. You do most of the talking while your coach asks questions and reflects back what they hear. Nobody tells you what your goal should be. You finish with one to three actions to try before the next session, and that is where most of the progress happens.

How many sessions will I need?

Many people book a short block of around three to six sessions, a couple of weeks apart. Some feel they are moving after one or two, and others carry on for longer if the goal is a big one, such as a career change. Ask your coach at a first chat how they would plan it, and review it as you go.

Roughly what does it cost?

Coaching in the UK commonly starts from £50 a session, and often more in big cities. Many coaches offer a free first chat, and some offer a lower price per session if you book a block. Check how long a session lasts and what the cancellation terms are before you agree.

What helps you get the most from it

• Pick one goal to begin with, even if you have several.
• Be honest about what you did and did not do between sessions. That is useful information, not a test.
• Choose actions you believe you will really do, even if they feel almost too small.
• Tell your coach if the pace feels wrong. A good coach adjusts.

When coaching may not be the right first step

Coaching looks forward, at goals and next steps. If you have been struggling for weeks with low mood, anxiety, poor sleep or trouble concentrating, or you feel the delay is tied to something painful, please see your GP, and consider counselling first or alongside. A good coach will tell you if another route is better first. Coaching is not a replacement for medical care.

How to choose a coach

Coaching is not a protected title, so anyone can use it. Look for a coach who belongs to a professional body such as the International Coaching Federation or the Association for Coaching, and ask about their training. Book a free first chat and notice whether you feel understood, and whether they have worked with goals like yours.

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