Client Homework

Effective coaching homework should be specific, measurable, and directly linked to the client's goals and session insights. It must drive progress between sessions and empower the client to take ownership.

Here is a module of homework assignments categorized by common coaching focuses and the models we've discussed (SMART, GROW, OSKAR, WOOP, etc.).

 

I. Foundational & Vision Homework (Goal & Reality)

 

These assignments establish context, clarify values, and build initial momentum.

 

1. The Values-Action Audit 🧭

 

  • Purpose: To check the alignment between a client's stated values and their current actions.

  • Assignment: List your top 3 core values (e.g., Integrity, Freedom, Growth). For the next 3 days, track your major decisions. Next to each decision, write a score of +1 if it aligned with a core value, or -1 if it contradicted it.

  • To Bring Back: The 3-day log and a one-sentence summary of your biggest value-gap.

 

2. Micro-Step Momentum (SMART/Action) 🚀

 

  • Purpose: To overcome overwhelm by taking immediate, small actions.

  • Assignment: Take the one big goal you defined today and break it down into five steps, each of which must take less than 20 minutes to complete. Complete the first three micro-steps before our next session.

  • To Bring Back: A simple checklist showing the three steps completed.

 

3. Future Self Interview (Outcome) ✨

 

  • Purpose: To deepen motivation by connecting with the identity of the person who has already achieved the goal.

  • Assignment: Write a short journal entry (300 words) as if it is 6 months from now and you have achieved your goal. Describe who you are, how you feel, and what your daily life is like from that perspective.

  • To Bring Back: The journal entry.

 

II. Mindset & Resilience Homework (Obstacle & Know-how)

 

These assignments challenge limiting beliefs and leverage existing strengths (often used in the OSKAR and STEPPPA stages).

 

4. The Anti-Perfection Practice (Obstacle) 🧘

 

  • Purpose: To challenge the internal belief that "it has to be perfect."

  • Assignment: Identify one task you've been delaying because you fear it won't be good enough (e.g., sending an email, writing a draft). Complete the task and label it "Good Enough, Not Perfect." Your goal is to finish it in 50% of the time you think it should take.

  • To Bring Back: The completed task (or proof it was sent) and a reflection on how it felt to submit something imperfect.

 

5. Strength-Spotting Log (Know-how) 💪

 

  • Purpose: To build self-efficacy by gathering evidence that counters self-doubt.

  • Assignment: Identify your primary limiting belief (e.g., "I'm not organized"). Over the next week, log three specific instances where you demonstrated the opposite behavior (e.g., "I organized my inbox," "I showed up to a meeting 5 minutes early").

  • To Bring Back: The log entries and a re-written, more empowering belief statement.

 

6. The "Stop Doing" List (Reality) 🚫

 

  • Purpose: To create capacity by eliminating low-value activities.

  • Assignment: List 3 things you will deliberately stop doing for the next week to free up time and energy for your goal. These must be non-essential time-wasters (e.g., checking social media after 7 PM, immediately answering the phone, consuming news).

  • To Bring Back: A reflection on what you gained (time, clarity, peace) by stopping those three activities.

 

III. Action & Accountability Homework (Plan & Will)

 

These assignments ensure follow-through and are often based on the WOOP model's "If-Then" strategy.

 

7. The "If-Then" Action Drill (WOOP Plan) ✅

 

  • Purpose: To automate a healthy response to a trigger/obstacle.

  • Assignment: Practice your "If-Then" plan at least five times this week. Set an alarm or use a sticky note to remind you.

    • Example Plan: IF I feel the urge to check my work email outside of office hours, THEN I will close my laptop and immediately do 10 squats.

  • To Bring Back: A brief report on whether the plan worked, and what adjustments might be needed.

 

8. Accountability Check-in Contract (Will) 🤝

 

  • Purpose: To build external accountability and ownership of the goal.

  • Assignment: Share your primary goal and the one specific action you committed to with a trusted friend, partner, or colleague. Ask them to check in with you on a specific day (e.g., Thursday evening).

  • To Bring Back: The name of the person and a short note on how that conversation felt.