The Psychology
It's based on science is an easy thing to say. It matters to show a real commitment.
This page showcases some of the scientific evidence, principles, and techniques which I studied to develop my coaching methodology. My practice is one I built by investing thousands of hours into academic research, training, and review.
My mission is to offer evidence-based coaching at a standard that I believe is currently lacking in industry certifications. The way these ideas are brought together in my model represent me uniquely as a result. However, at the heart of everything is a strict adherence to scientific evidence, theory, and process.
"It's based on science" is easy to say, so it matters to show a clear commitment.
Below you'll find some of the key principles and techniques that go into my coaching and how they align with evidence and proper theory.
My coaching model is something I've developed through thousands of hours of academic research, training, and review.
While the way I bring these ideas together and implement them is unique, at the center is a respect for the value of scientific methods.
Performance & Self-Regulation
Actions and thoughts may seem basic, but they can be broken down into a clear process. Getting past the simplicity of just do it means learning the hidden skills that improve self-discipline, learning, focus, and productivity.
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Learning processes of self-control and forming intentions leads to more consistent and disciplined behavior. [1]
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Cognitive-Behavioral techniques help with procrastination, work effectiveness, and goal disruptions. [2]
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Goal setting methods can improve motivation, clarify priorities, and cue us to apply what we learn instead of piling up tools that go unused. [3]
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Specific approaches when exploring and applying knowledge affect our engagement and problem-solving abilities. [4]
1. A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment (Wang, Wang, & Gai, 2021); Conflict Monitoring and Cognitive Control (Botvinick, Braver, Barch, Carter, & Cohen, 2001); Bridging the Intention–Behaviour Gap: Planning, Self-Efficacy, and Action Control in the Adoption and Maintenance of Physical Exercise (Sniehotta, Scholz, & Schwarzer, 2005);
2. Improving Employee Well-Being and Effectiveness: Systematic Review and Meta-Analysis of Web-Based Psychological Interventions Delivered in the Workplace (Carolan, Harris, & Cavanagh, 2017); Understanding and Treating Procrastination: A Review of a Common Self-Regulatory Failure (Rozental & Carlbring, 2014);
3. Outsourcing Memory to External Tools: A Review of ‘Intention Offloading’ (Gilbert, Boldt, & Sachdeva, 2023); Does Monitoring Goal Progress Promote Goal Attainment? A Meta-Analysis of the Experimental Evidence (Harkin, Webb, Chang, Prestwich, Conner, Kellar, Benn, & Sheeran, 2016); Unique Effects of Setting Goals on Behavior Change: Systematic Review and Meta-Analysis (Epton, Currie, & Armitage, 2017);
4. Metacognition in Later Adulthood: Spared Monitoring Can Benefit Older Adults’ Self-Regulation (Hertzog & Dunlosky, 2011); Concept Mapping, Mind Mapping and Argument Mapping: What Are the Differences and Do They Matter? (Davies, 2011); A Case Study of Constructivist Instructional Strategies for Adult Online Learning (Shieh, 2010);
Values & Motivation
Understanding our personal motivations and values helps to reveal a sense of purpose as well as bring forth the energy needed to succeed in our goals.
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Motivation can be gained through exploring and challenging our thoughts as well as built into the way we approach and define our decision making. [5]
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The energy we have access to is directly influenced by structuring our expectations, beliefs, goals, and training mental flexibility. [6]
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What we value and consider important can be elicited to create a clearer sense of purpose and used to set goals which we are more engaged with. [7]
5. Motivational Interviewing in Medical Care Settings: A Systematic Review and Meta-Analysis of Randomized Controlled Trials (Lundahl, Moleni, Burke, Butters, Tollefson, Butler, & Rollnick, 2013); Differential Engagement of Self-Reactive Influences in Cognitive Motivation (Bandura & Cervone, 1986); Testing and Integrating Self-Determination Theory and Self-Efficacy Theory in a Physical Activity Context (Sweet, Fortier, Strachan, & Blanchard, 2012);
6. From Ego Depletion to Vitality: Theory and Findings Concerning the Facilitation of Energy Available to the Self (Ryan & Deci, 2008); Proactive Vitality Management, Work Engagement, and Creativity: The Role of Goal Orientation (Bakker, Petrou, Op den Kamp, & Tims, 2020); Feeling Vital After a Good Night’s Sleep: The Interplay of Energetic Resources and Self-Efficacy for Daily Proactivity (Schmitt, Belschak, & Den Hartog, 2017);
7. Values Are Not Just Goals: Online ACT-Based Values Training Adds to Goal Setting in Improving Undergraduate College Student Performance (Chase, Houmanfar, Hayes, Ward, Vilardaga, & Follette, 2013); (The Feeling of) Meaning-as-Information (Heintzelman & King, 2014);
Resilience, Mental Health, & Self
Mental health is not just about mood and illness. It’s a broad term that describes how well we navigate the world around us. Practical strategies exist to fix the patterns that sabotage your wellness and build a more effective sense of self.
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Stress, burnout, anxiety, and depression are reduced by seeing the patterns involved and breaking them with healthy corrections. [8]
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Building our identity and confidence is the result of proper accountability when it’s paired with healthy perspectives. [9]
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Learning how to respond to difficulty and failure gives us the ability to bounce back, stay determined, and adjust our goals for success. [10]
8. Decentering as a Core Component in the Psychological Treatment and Prevention of Youth Anxiety and Depression: A Narrative Review and Insight Report (Bennett, Knight, Patel, et al., 2021); Cognitive Restructuring, Behavioral Activation and Cognitive-Behavioral Therapy in the Treatment of Adult Depression: A Network Meta-Analysis (Ciharova, Furukawa, Efthimiou, Karyotaki, Miguel, Noma, Cipriani, Riper, & Cuijpers, 2021);
9. Self-Affirmation Theory and the Science of Well-Being (Howell, 2017); Reducing Identity Distress: Results of an Identity Intervention for Emerging Adults (Meca, Eichas, Quintana, Maximin, Ritchie, Madrazo, & Kurtines, 2014); Decentering and Related Constructs: A Critical Review and Metacognitive Processes Model (Bernstein, Hadash, Lichtash, Tanay, Shepherd, & Fresco, 2015);
10. Cognitive Emotion Regulation Strategies Contributing to Resilience in Patients With Depression and/or Anxiety Disorders (Min, Yu, Lee, & Chae, 2013); Context, Attention, and the Switch Between Habit and Goal-Direction in Behavior (Bouton, 2021);