# Coaching Exercises — Full Reference

## Cartesian Questions

Based on René Descartes' Cartesian Coordinates (four mathematical values: [++] [+-] [-+] [-−]).

**The Four Questions (answer in order 1–4):**
1. What WOULD happen if you DID make this change?
2. What WOULDN'T happen if you DID make this change?
3. What WOULD happen if you DIDN'T make this change?
4. What WOULDN'T happen if you DIDN'T make this change?

**Facilitation notes:**
- Write goal/decision at the top
- Questions may seem strange or repetitive — that's OK
- Allow plenty of time, especially Q4 (confuses the conscious mind deliberately)
- After each question: "What else?"
- Answers may kick in days or weeks later

**Wrap-up questions:**
- What are you aware of now that you weren't before?
- What surprised you?
- What is really helpful and why?
- What would you like to ponder more?
- How do you feel differently about your goal/decision?
- What values are reflected in your responses?
- Biggest win from this exercise?
- What will you do with this information? Next steps? (at least one action with deadline)

## Spheres of Influence

Inspired by Stephen Covey's Circle of Influence.

**Three zones:**
1. WITHIN MY CONTROL — resolve myself, no one else needed
2. I CAN INFLUENCE — partial control, can influence outcome
3. EVERYTHING ELSE — completely outside control

**Process:**
1. List everything causing overwhelm
2. Categorise each into three zones
3. WITHIN CONTROL: Take action on at least ONE today
4. CAN INFLUENCE: Write steps and when you'll do them
5. EVERYTHING ELSE: Strike through. LET GO. Waste of energy.

## Imaginary Mentor

1. Pick someone wise you'd love to learn from (historical, living, fictional)
2. Imagine you ARE that person. What advice would they give?
3. Pick 2–3 additional mentors. What would each say?
4. Step back into YOU. Review advice. Write 3 specific actions.

Quick version: At any time, imagine yourself in the shoes of someone wise and experienced. See what advice they have.

## Build a Bridge

For when you feel stuck or overwhelmed. You don't need to see the other side — just your first 3 steps.

1. What is your goal or dream?
2. Where ultimately do you want to get to?
3. What have you done so far?
4. If there was one big thing getting in the way, what would it be?
5. If you could do anything with no fear or limits, what would it be?
6. Write 3 things you could do in the next week WITHOUT FAIL

Copy onto a sticky note. Put somewhere visible. Do them.

## Reframe Weaknesses

1. List 3 weaknesses you most dislike about yourself
2. For each: 2+ situations where this weakness is USEFUL or serves a purpose
   (Use humour, think of weird/extreme/unlikely situations)
3. What have you learned about yourself?

Purpose: Loosen the hold weaknesses have by seeing them from a different angle.

## Daily Habits Template

1. Top 3 PRIORITIES in life right now
2. Top 3 STRESSORS in life right now
3. 5 supportive daily habits (specific, measurable)
   Examples: 15 mins silence daily, drink 6 glasses water, at desk by 8am, 30 mins exercise, write top 3 priorities each morning
4. Commit to 3: one tomorrow, one next week, one next month
5. Who do I need to BE to implement these?

Note: Takes 21–30 days to implement, months to cement. Be kind on days you forget.