The Coaching in Science Initiative
Moving Mental Roadblocks
1. Goals
Make sure that your goal is something that you have within your control to change. Setting a goal as something we want to stop doing is often easier. That can be a first step, then re-formulate your goal into something you want to become.
First formulation: Stop procrastinating.
Re-formulation: Start early and on specified date/time.
2. Current situation
When we describe the current situation, it is important that we are honest with ourselves and that we stay descriptive and leave all potential solutions to the side for a moment. We then describe the current situation as concrete and actionable as possible.
Inexplicit: Too little rest
Concrete & Actionable: No scheduled rest
3. Fears and self-protection
The big things that hold us back, are connected to our big fears. We take actions to protect ourselves from what we fear. But sometimes, our protective behaviors keeps us from the change we want.
Goal: Introduce rest in my schedule
Fear: I’ll fall behind
Protection: Working through lunch with no breaks
To find your fear, take the opposite action from what protects you, watch what fears and thought patterns comes up for you.
4. Big beliefs and assumptions
Find out what your own Big beliefs and assumptions are. Do this by trying out statements related to your change goal. Look for strong emotional attachment, especially if the statement prevents you from progressing towards your goal. Look for what resonates with you!
Examples:
"Success includes working overtime."
"It's lazy to take a break."
"Effective people don't take breaks."
5. New conscious belief
Pick a new conscious belief, something that would serve you better and help you reach your goal.
Examples:
"Success includes optimizing tasks to match brain energy."
"Taking a break keeps my mind sharp."
"Effective employees prioritize health and sustainability, where rest is necessary."
6. Value alignment
Does the new belief I choose match my values? Do the new beliefs feel good, or do I experience some resistance? If our new conscious belief matches our values, there is a lower risk that another unconscious belief will work against this change.
If we experience some resistance, get curious about that. Go back to step 5 and reformulate your new beliefs to match your values better!
7. Emotion, Thought, Action ladder
Learn more and create your own ETA-ladder, check out some CSI examples: