Cappuccino Coaching

Module 10Overwhelm

Welcome & Introduction(Give a few lines of introduction about yourself)

• “In my coaching I help …” (e.g - people with relationship issues or struggling with overwhelm)

• “Through questioning & coaching skills I help people …” (e.g– determine what their life purpose is, to set boundaries, set action plans & take action in their lives)

• “I’m a bit like a plumber – I help people unblock their problems!”

©Ruby McGuire 2014

What are Cappuccino Coaching Sessions?

©Ruby McGuire 2014

• A way of learning what coaching is

• A starting point for taking action and making some small changes in your life

• Safe environment – get involved as little or as much as you choose

• In business? A way of meeting like minded people, bring your business cards & share

• Not in business? Just mingle, make new friends

What We Will Cover Today

©Ruby McGuire 2014

• What is overwhelm?• What’s important to you?• Why do you feel overwhelmed?• A great activity to reduce overwhelm• From overwhelm to over-wowed!• Why you shouldn’t try to change too quickly• One word to reduce overwhelm• Review and mini action plan

What Is Overwhelm?

©Ruby McGuire 2014

• Collins English Dictionary Definition(of the thoughts, emotions, or senses) overpowered

• What does overwhelm mean to you (partner work)

• Know your personal signs of overwhelm

• Check your diary – How much time is scheduled in for you?

What’s Important To You?

©Ruby McGuire 2014

• What do you value the most?

• Talk to person next to you to discover the things that really matter to you

• (family, friends, connection with nature, spirituality, health etc)

Why Do You Feel Overwhelmed?

©Ruby McGuire 2014

• Trying to people please• An enormous to-do list with no focus on priorities• Lack of concept of time• Overbooking yourself• Having no boundaries or not sticking to boundaries

you’ve set• Multi-tasking

A Great Activity To Reduce Overwhelm

©Ruby McGuire 2014

1. Do a brain dump – Get everything down on paper

(buy dishwasher tablets, decide on birthday present, book hospital appointment, feed the cat, finish project at work, hold meeting with someone,

call someone, tidy office, deal with paperwork, fix back door lock)

2. Divide your list into groups(i.e. categories like ‘home’, ‘house bills’, or you can use priorities such as ‘must be done’, ‘should be done’ or even deadline dates, ‘this week’, ‘this

month’, next month’)

Remember the ruleDoes it have to be done? Does it have to be done by me?

From Overwhelm to Over-Wowed!

©Ruby McGuire 2014

• Be realistic about time• Keep things simple• Say ‘no’• Get rid of the ‘I don’t want to do those tasks’• Let go of perfectionism• Allocate chunks of time• Be disciplined• Stop making excuses and just start!• Work to best times of day• Set clear boundaries (stick to them!)• Create the overall task list – sort priorities• Reflect & adapt• Make time to play (MAKE time)

Why You Shouldn’t Change Too Quickly!

©Ruby McGuire 2014

What can happen;

• Decision to change• Choose 10 strategies – try to do all of them• Create overwhelm or worse fail• Overwhelm continues

Baby steps

One Word To Reduce Overwhelm

©Ruby McGuire 2014

Choice

If you were to could make better choices what would they be?

Where Does Your Time Go?

©Ruby McGuire 2014

• Thinking about your typical day where are you wasting time?

• Time bandits – those people that steal your time

• How many times are you revisiting the same jobs because they’re not completed?

• How do you plan your day? (share with those who don’t)

• What might make your day easier for you?

Additional Content - Also used in Time Management Module

Review & Mini Action Plan

• Are you willing to take responsibility for the part you are playing in your overwhelm?

• Going back to your brain dump what are the key areas that you really want to focus on?

• What boundaries do you need to set?

• What simple practice could you put into your daily routine to start reducing your overwhelm

• What do you need to spend less time doing?

• What support/resources might help you?

• When will you start?

What We’ve Covered Today

©Ruby McGuire 2014

• What is overwhelm?• What’s important to you?• Why do you feel overwhelmed?• A great activity to reduce overwhelm• From overwhelm to over-wowed!• Why you shouldn’t try to change too quickly• One word to reduce overwhelm• Review and mini action plan

Enjoyed Today’s Session?

• What was the best thing about this session?

• Come back next month for our topic on ….

• Tell your friends, follow on facebook, twitter etc.. (give business card if you have one)

• Want to work with me 1-2-1 (here’s how…)

• If you’ve left your name will add it to my mailing list – latest topics, hints/tips etc..

• I will leave you with some words of wisdom

©Ruby McGuire 2014