What happens in a first coaching session?

Mostly a conversation. Your coach will ask what brings you there, what you would like to be different and what a good result would look like, then help you pick a first step or two to try before the next session. You do most of the talking, nobody judges your answers, and you can decide at the end whether this coach is right for you.

How a first session usually runs

1. Getting to know each other. Your coach explains how they work, how confidentiality is handled and what you can expect from them. You can ask anything you like.
2. Where you are now. You talk about your work, your life or the situation that made you get in touch, and what is and isn't going well.
3. Where you would like to be. Your coach asks about what you want, why it matters and how you will know things are better. It is fine if your answer is vague at this stage.
4. What is in the way. Together you look at the obstacles, whether that is time, doubts, habits or too many choices.
5. Next steps. You agree one to three small actions to try before you meet again, and you decide whether to book another session.

How long it lasts

Sessions are usually 45 to 60 minutes, and some coaches allow a little longer for the first one. They can be in person, by phone or on video. Some coaches offer a free introductory chat of around 20 to 30 minutes before you commit to a paid session, which is a good way to see whether you get on.

What your coach will and won't do

• They will ask questions, listen closely, reflect back what they hear and help you make a plan.
• They won't tell you what to do with your life or hand you a ready-made answer. The ideas and decisions stay yours.
• They won't dig into your past the way a counsellor might. Coaching looks forward, to goals and next steps.

How to get the most from it

You don't need to prepare much. It helps to think beforehand about one thing you would like to change, and to jot down any questions about how the coach works. Find somewhere private and quiet if you are doing it by phone or video. Be as honest as you can, because the more real your answers, the more useful the plan.

How many sessions will I need?

Many people book a short block of around three to six sessions, a couple of weeks apart, so there is time to try things between meetings. Some find one or two sessions are enough to get moving, and others continue for longer with bigger goals. It is fair to ask your coach at the first session how they would plan it.

Roughly what does it cost?

Coaching in the UK commonly costs from £50 a session, and often more in big cities. Experienced coaches, executive coaches and specialists may charge more. Many offer a free first chat, and some give a lower price per session if you book a block. Check the length of a session and the cancellation terms before you book.

Who it might not suit

Coaching is not therapy. If you are struggling with low mood, constant worry, or something painful from the past, see your GP and consider counselling, which may be a better first step. A good coach will tell you if another route is better first, and many will happily work alongside a counsellor once you feel ready for practical goals.

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