How to Create a Self-Care Plan for your Coaching Clients (with Free Self-Care Assessment Template)

If your clients are like most people, they can intuitively sense when their self-care is out of balance, but may not know how to start their self-care habits in an effective manner.

This confusion, coupled with a busy or demanding lifestyle, can equate to them procrastinating any form of self-care until something more dire happens - such as burnout or becoming unwell.

Creating a personalised self-care plan tailored to their needs is the first step they can take to feel empowered, reduce stress and possibly prevent burnout.

If you want a step-by-step outline on how you can create a self-care plan for your coaching clients, you may want to continue reading.

Step 1 : A self-care assessment or self-care audit

This step is crucial because it highlights the specific self-care needs which may have been unintentionally neglected whilst your clients are busy pursuing their goals.

Creating an assessment of any kind can be a daunting task even for experienced coaches as it requires thorough thought and insight.

I have used my insight and experience derived as a former counsellor to help create a 25-question self-care assessment for you.

Use this self-care assessment template during coaching sessions or even as a free opt-in freebie for your coaching blog (to get more subscribers).

Step 2 : Create self-care goals for each self-care category (there are 5 main categories)

Goals should ideally be specific and realistic. After completing this free assessment, you can then nudge your clients to create 3 self-care goals for each of these categories :

• physical self-care

• emotional self-care

• spiritual self-care

• social self-care and

• mental self-care

Step 3 : Create a personalised Self Care Menu

A self-care menu is a fun spin to simply creating a list of their favourite self-care activities.

Your clients’ Self-care Menu can be in the form of a mindmap, a table, a calendar or a simple bullet-point list if they prefer a minimalist style.

This Self-care Menu should ideally include at least 20 activities which offer mental peace, joy, relief or a feeling of expansiveness and gratitude to them.

This Menu should be personalised to their needs and if they need ideas, they can choose to reflect on activities they have done in the past which offer them feelings associated with self-care.

Examples include spending time with supportive people, introspective activities such as journaling, participating in active meditations or going for therapy.

Step 4 : Intentionally schedule activities from the Self Care Menu into a weekly planner

Some of us have the perception that self-care activities do not need to be scheduled. I beg to differ.

When your clients schedule self-care activities into their week, they have a higher chance of committing to them.

This is especially true if they have a demanding career or a fast-paced lifestyle. Their self-care needs may just fall to the wayside in favour of more ‘productive’ work-related activities or they may choose easy, passive activities such as bingeing on a TV series.

You may want to encourage them to schedule self-care activities which actually enrich their lives, bring them joy, energise them mentally and emotionally or activities which create pleasant memories.

Step 5: Helping your clients balance success with self-care

Which self-care needs are your clients likely to neglect when they are experiencing a busy or stressful period in their lives?

You may encourage them to list them down.

For example, they may neglect their sleep, exercise, meditation or hobbies when they are actively pursuing their goals.

You may ask them these questions or even create a worksheet with these questions:

1. “Which self-care needs do you usually neglect when you are busy?”

2. “What does it feel like to neglect these needs?”

3. “What may happen if you choose to continue ignoring this self-care need?”

4. “What is one small action step you can take to pay attention to this self-care need?”

Want to offer and sell a Self Care Masterclass to your coaching clients?

You can choose to conduct a 60-minute masterclass to teach your clients how to create their own self-care plan.

If you want to launch + sell your own 60-minute Create your own Self Care Plan masterclass, you can get this done-for-you masterclass.

I wrote this masterclass using my experience and insight as a former counsellor working in a government ministry.

With 80 fully written, fully-designed slides, a workbook and a fully-done script, you can launch your own masterclass practically overnight (or sooner ;)).

I hope this has been helpful for you in some way.

Take care,

Shikah

What to do when someone belittles you or your struggles (share this with your coaching clients)

Listen to this post:

My podcast link

What should you do if someone belittles your struggles? 🤔

I remember seeing a married-into-wealth influencer post an Instagram post two years back. 

She shared in that post that she had been struggling to go to the gym and to keep up with her exercise routine recently.

I didn’t expect the barrage of sarcastic comments she received. 

“Wow, it must be nice that your biggest problem right now is going to the gym.”

“Such a hard day for you. People are dying out there.”

“You have a hard time? What about all the other women juggling full-time jobs, motherhood and chores?”

My eyes widened a little in surprise as I read those comments.

You may have had this experience too. You posted an everyday struggle on IGS and you get judged for it. 

I want to say that ALL our struggles are valid. 

One reason is because, all of us value different things. 

That wealthy influencer clearly values a healthy lifestyle and her health a lot.

Her critics likely do not value having a healthy lifestyle as much as she does and attacked her values, which they judged as ‘insignificant.’

This applies to you too.

One thing you can bear in mind when you get judged for having a seemingly small ‘first world problem’ is that, you value different things from the people who judge you.

This also reminds us not to judge other people’s problems. What we see as a small or trivial problem may be important to them.

In the video and podcast ep above, I shared 3 other things to bear in mind when someone belittles your struggles.

I hope this helps you in a small way.

Sincerely,

Shikah

How to stop mindless scrolling : 3 options for you

In this video and podcast ep, I want to share 3 questions you can ask yourself whenever you feel tempted to mindlessly scroll on your phone.

Part of the reason why I felt motivated to create this episode was because I watched a video by another entrepreneur where she was sharing some strategies that we can do to to stop ourselves from doomscrolling.

I have created a simple 3-question-process to help you redirect your focus once you feel the urge to scroll mindlessly.

This is what I’ll cover in this video and podcast ep :)

• Why do we do scroll mindlessly?

• How is mindless scrolling not good for us? Isn’t it just a harmless passive habit?

• My personal experience with mindless scrolling and why I want to reduce this habit.

• 3 questions I ask myself when I feel myself sitting down, taking out my hp and swiping

• What I’ve done last week to replace mindless scrolling

I hope this video and podcast episode is helpful you.

Take care,

Shikah

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If you are a coach, an aspiring coach or a mindset influencer and you want to run your own productivity masterclass, you can get my done for you productivity masterclass.

I have done 80 Canva slides for you. It's brandable, so you can change any of the slides to suit your needs if you want to, or use them as they are.

I've also included a done-for-you workbook and also a done-for-you script. So all you have to do is just launch it, conduct a Zoom master class, and sell the recordings.

I hope that will help you to save time in your business.

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How to overcome shiny object syndrome in business : 4 ways

I was listening to a course from an intuition coach and she interviewed a business owner who was experiencing ‘shiny object syndrome’.

You may have a friend who is killin’ it in real estate.

Or another friend who is in an enviable safe and secure job.

Or you may know another coach who charges $400 for one hour of ‘chatting’ with her (true story!) and you may feel a bit of FOMO and be tempted to… try these endeavours.

Hold on for a sec because there are 4 things we can take note of before diving head first into a new direction.

In the above vid, I shared 4 ways for you to overcome shiny object syndrome so you don’t end up distracted and losing focus and achieving nothing at the end of the day or month.

Here is what I talked about:

✔️ How to identify if something is a true gut feeling or just empty excitement 

✔️ A little extreme way of handling this situation which may work for you

✔️ When to take action on an idea (all parts of you have to be on 100% on board)

You can watch the vid or listen to the podcast ep above.

Or read a gist of it below:

Method 1: Know your values like they are at the back of your hand

If your top value is ‘freedom’, you may want to think hard before starting a new endeavour or creating a new offer which needs you to be at a specific place at a specific time. Or an endeavour which needs you to stick to strict deadlines.

What to discover what your values are? You can download this coaching tool and use it on yourself. Or use it with your clients or park it in your blog as a lead magnet

Method 2: Live out that dream!

This is an extreme method but it works for some of us. If you have this exciting feeling about pursuing a side line as a real estate agent, for example, go all out.

Create an Instagram account for this imaginary sideline. Create a free website for it.

Research on the exams and papers you will have to take. Buy the books and read them. Literally live out that dream. If it’s not meant for you, you may lose interest in a few days.

Method 3: Know where that excitable feeling comes from

Does it come from your gut or do you feel this giddy excitement feel mostly in your head area?

If this excitement mostly centres around your head area, there is a high chance that this idea satisfies your ego and not your higher self. Which means, be careful with any idea that gives you empty, giddy excitement Wait it out and see if it fizzes out after a few days.

Method 4: Only jump into an endeavour if you are 100% on board with it

Even if a small part of you is unsure, sort it out until all parts of you are on board with this idea. If not, this small part of you will drag you down, slow down your progress, make you second guess yourself and give you emotional stress.

If you want to run a masterclass about setting aligned goals, you may like this done-for-you masterclass which is ready for you to launch.

I hope this blog post, video and podcast ep will be helpful for you.

See you in my next blog post ;)

Shikah

How to be Productive and Self-loving at the same time : 5 productivity tips for coaches

I felt drawn to create this episode after seeing too many of us glorify productivity whilst chucking our mental and emotional health aside.

I'm sharing 5 productivity tips for coaches and entrepreneurs which allow you to achieve your business goals with minimal burnout.

Across this episode, I offer tips and strategies to help you maintain your productivity without compromising your well-being.

Below is a summary of the strategies I shared in the podcast episode and Youtube video.

#Self-loving Productivity Tip 1 : Know your ‘Peak Work Time’:

Understanding your peak work time is crucial for optimizing productivity without burning out. It starts with recognising the period of the day when you are most creative and motivated. This can stretch between 3 to 4 hours and varies from person to person. When you identify this peak time, you can schedule intense, mental-draining tasks during this period. Leveraging your most productive hours for demanding activities such as strategizing, writing, or creating content can boost your productivity alot.

#Self-loving Productivity Tip 2 : Leverage on Your Strengths and Interests

Another tip that I can share with you to be productive without burning out is to leverage on your strengths and your interests. If you see a vlogger or a business or a coach or another business person vlogging twice a week or releasing podcast episodes every day or, I don't know, creating reels every day, there's a very high chance that they enjoy doing these things.

They may enjoy being on video. They enjoy speaking in a speaking into a mic. They enjoy writing, and they leverage on their interests and their strengths to be productive. So naturally, if you are someone who is good with writing, you're going to take maybe 15 minutes to craft a script for your podcast episode. Whereas someone who is not a natural at writing or who does not enjoy writing, may take about 3 hours to craft a single podcast episode. Be aware of your strengths and your interest and and, outsource the rest.

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By the way, if you want to launch your own Productivity masterclass without all the stress of creating one from scratch, you can get my done-for-you masterclass here :)

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#Self-loving Productivity Tip 3: Plan Your Days in 24 hours in advance:

Another tip I want to share with you is to plan your days at least 24 hours beforehand. You may realize that planning and strategising take much of your mental energy.

So if you plan your days at least 24 hours beforehand, all you need to do today is just execute. And that makes you incredibly productive. You're not wasting hours and your mental energy and mental capacity planning what to do. You're just executing today. You've done all the planning and all that mental work yesterday.

So that is one way for you to be incredibly productive. And when you plan, you need to be really specific. For example, if you want to batch-write 3 emails to your subscribers today, yesterday, you should be writing in very specific detail what you're going to write in each and every email so that today you are just executing. Merely writing and scheduling them out. So that is how we can be productive, which is to be is to plan ahead with as much specific details as possible.

#Self-loving Productivity Tip 4: Follow Your Natural Rhythm and Intuition:

This concept introduces the idea of following your natural rhythm and intuition for the day. It involves tuning into your inner guidance to determine your daily priorities and tasks. This method requires a deep sense of trust and self-awareness. I have elaborated on this a little more in the video version of this blog post.

#Self-loving Productivity Tip 5: Let go of perfectionism

The next step that I want to share with you is to let go of your perfectionism because perfectionism slows us down, and it definitely affects our productivity.

If you're a perfectionist, there's a very high chance that you prefer to do all sorts of research before you start doing something new. But the thing is we are always learning, and we are always works in progress.

The thing about letting go of perfectionism is to be okay that you're doing your best with what you have at this point of time and to trust that the work you produce is going to be very helpful to your clients and customers at this point of time. And it's good to bear in mind that making mistakes is how we learn. There is no way for us to create the perfect book or the perfect course or the perfect offer or the perfect program.

Over time, we will always be tweaking our products and services. We will always be tweaking and making them better. So as we make mistakes, it's how we learn, and it's also good for us to remember that the most successful people in this world make more mistakes than we do.

If you want a done-for-you productivity master class which you can release to your clients, audience and customers, you can head here.

You can edit the slides, edit the workbook, and also edit the transcript to suit your audience, or you can use the done-for-you masterclass as it is. It's ready to go - you can immediately launch that master class right now and sell the replays, or you can add your own voice to it to it.

You can add your own slides, add a few slides of your own and add an extra lesson or add an extra worksheet if you want. It's editable with Canva.

Take care and may you have a productive and meaningful day today.

Shikah

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