Professional Documents
Culture Documents
Gordon B. Spence
School of Psychology
University of Sydney
Sydney
Australia
November 2006
I declare that this submission is my own work and that to the best of my knowledge and
belief it contains no material previously published or written by another person, nor
material which has been accepted for the award of another degree or diploma at a
university or other institute of higher learning except where due acknowledgement is
made in the text.
Gordon B. Spence
ii
Acknowledgements
It is tempting to compare the experience of writing a doctoral dissertation with
some triumph of human endurance; like scaling a mighty Himalayan peak, sailing singlehandedly around the world, or sitting through any Kevin Costner movie. However, when
I consider the number of people who have helped me get to this point, the metaphor that
comes most readily to mind is that of the football (soccer) team.
So, as an expression of my thanks and appreciation to some very important
people, I thought Id reveal my team sheet:
Me (Striker): After all, I was the one up front who (ultimately) scored the winner!
Dr. Anthony Grant (Right Wing): Played with flair and panache. Working with
Tony has been intellectually stimulating and immensely enjoyable. Most importantly, in
the moments when it all got too hard, his support and encouragement were critical for reenergising me and helping me to stay the course. Im glad I did so!
Dr. Michael Cavanagh (Left Wing): Plays with precision and is great on the ball.
Despite joining the campaign halfway through, Michaels inputs greatly enriched the
final result. This is a guy you definitely want playing on your team!
My Research Team (Midfielders): The engine room. Anyone who denies the
possibility of free energy hasnt worked with these 25 willing souls. Without this group
of enthusiastic doers, much of this research would not have been possible.
Venerable Tedjadhammo (Midfield): The teams most enlightened player. I am
very grateful to Bhante for helping me with vital preparation for Studies 3 and 4.
Spending time with him has been joyous. I have learnt a great deal from our many chats.
Suzi Skinner and Simone Sietsma (Sweepers): In the heat of battle everyone
needs trusty companions. These are two of the best! Whilst they will doubtless say they
didnt do much, both Suzi and Simone have helped rescue my sanity on many occasions.
Blythe OHara (Central Back): Mrs Reliability. Blythe was fantastically
supportive and I am especially grateful to her for the proof reading she enthusiastically
attacked in the final days!
Dr. Suzy Green (Left Back): The original pocket rocket! Suzy provided valuable
assistance on Studies 2 and 3 and has been a constant source of encouragement.
Dr. Travis Kemp (Right Back): A good man in a crisis. Had the uncanny knack
of knowing just when to offer some wise words, help or his unique perspective.
And finally to my wife and best friend
Anita (Goalkeeper): Rock solid at the back! Whenever things have been a little
chaotic out on the field (and they often were), I was blessed to have the unwavering love,
support, patience and encouragement of this truly remarkable woman. Happily, as we
have passed the PhD relationship examination, we can approach the next phase of our
lives confident of meeting almost any challenge. However, given the imminent arrival of
our first child, it is probably best I claim quiet - rather than supreme - confidence!!
I would also like to acknowledge the encouragement and understanding of family
and friends, who have stood on the sidelines for almost 5 years (The Crowd). Whilst I
suspect many have found my slavish dedication to this endeavour a little mystifying, their
support has never gone unnoticed. I am greatly looking forward to being normal again
and giving these important relationships the care and attention they deserve.
iii
Table of Contents
Abstract......
1
3
48
49
51
52
52
52
54
54
58
60
60
62
67
70
71
Measures.
Results
Discussion..
Mental health screening..
New directions in the psychology of coaching..
Limitations..
Conclusion.................
94
95
99
101
103
104
107
251
253
255
258
262
265
266
References.... 268
Appendix A
The survey questionnaire used in Study 1 (Chapter 3)...... 298
Appendix B
Copies of all measures used in Studies 2, 3 and 4. 301
vi
Appendix C
Sample materials from Study 2: Life Coaching Evaluation (Chapter 4)... 310
Appendix D
Developing Mindfulness training manuals used in Study 3 (Chapter 6).. 348
Excerpt from manual used in the Attention Training condition (p.349)
Excerpt from manual used in the Mindfulness Meditation condition (p. 354)
Excerpt from manual used in the Mindful Creativity condition (p. 359)
Appendix E
Other sample materials from Study 3 (Chapter 6). 378
Appendix F
Example of a creative project completed by a participant in Study 3................... 383
Appendix G
Sample materials from Study 4: Health Coaching Evaluation (Chapter 8).. 385
Appendix H
Mindfulness Training kits used in Study 4.... 414
Appendix I
Chapters published or accepted for publication in the peer reviewed press. 423
vii
List of Figures
Figure 3.1. Total coaching clients.. 55
Figure 3.2. Coaching hours per week....
55
55
98
viii
List of Tables
Table 2.1. General characteristics of psychotherapy, mentoring, and training. 19
Table 3.1. Most common coaching issues. 57
Table 3.2. Background experience and coach training.. 59
Table 3.3. ICF standards for professional conduct with clients.... 67
Table 4.1. Sex and age of participants in Study 2........
90
Abstract
Although the field of coaching psychology has witnessed some theoretical and
empirical advances in recent years, this has yet to translate into a commonly accepted
theoretical and empirical foundation for coaching practice. Rather, coaching practice has
run well ahead of related theory and research, and resulted in the establishment of an
industry that lacks firm foundations. This doctoral dissertation reports on a series of
reviews and empirical studies designed to further the development of evidence-based
coaching practice (EBCP).
A review of the relevant literature revealed that the development of solid
evidence-based foundations is critical if coaching is to realise its promise and potential.
As events surrounding the decline of the human potential movement (HPM) in the 1960s
and 1970s have indicated, the absence of theoretically-based rationales and solid research
support may be a reliable predictor of decline for particular treatment modalities. Whilst
the development of EBCP has important implications for the formal preparation of
coaches, pedagogical recommendations to industry educators are difficult whilst the
characteristics of the coaching industry remain hidden.
In order to develop the profile of the Australian coaching industry, a survey was
conducted of 148 practicing coaches. The results of this study revealed the presence of a
diverse local industry. Despite the existence of a small core of highly experienced
practitioners, the majority of coaches appeared to have little coaching experience and
greatly varied skills and experience. Interestingly, only 20% of respondents reported any
formal training in psychology or the other helping professions. Given recent data that
suggests mental health issues may sometimes be encountered in coaching (Green, Oades,
& Grant, 2006; Spence & Grant, in press), it is concluded that the majority of coaches
lack the skills and knowledge to identify and deal effectively with such eventualities. As
the development of an informed strategy for dealing with mental health issues would
move the practice of coaching onto a more professional footing, it is recommended that
coaches receive basic training in the identification and appropriate referral of such issues.
Much of the work presented in this dissertation is based on the presupposition that
client outcomes can be optimised through the use of EBCP. However, as this assumption
has yet to be empirically tested, a total of 63 participants took part in a 10-week life
coaching program. The results showed that when life coaching was conducted by coaches
trained in cognitive-behavioural solution-focused (CB-SF) coaching methods (i.e.
professional coaching), as opposed to untrained peers (i.e. peer coaching), participants
were more engaged in coaching and reported significantly greater goal attainment, goal
commitment and environmental mastery.
Effective goal-directed self-regulation requires that individuals remain focused on
their goals overtime, whilst managing a steady stream of disturbances that can destabilise
goal directed effort. In this regard, the construct of mindfulness has much conceptual
relevance. Mindfulness reflects the unique human capacity for directing conscious
awareness via the controlled deployment of attention. After an extensive review of the
scholarly literature, three alternative conceptualisations are presented (i.e. Eastern
religious, socio-cognitive and cognitive-attentional perspectives), accompanied by a
description of the mindfulness skills training practices associated with each.
A total of 72 participants then took part in a study to assess the impact of three
mindfulness training (MT) programs on mindfulness, goal-directed self-regulation,
xi
mental health and wellbeing. The results revealed that all the MT programs were
effective in significantly increasing mindfulness and a variety of mental health and
wellbeing indicators. Importantly, MT was also found to significantly increase goal
attainment; suggesting that MT may be a valuable addition to EBCP.
Goal attainment is a key dependent variable in coaching research. However, the
measurement of goal attainment has yet to receive much attention in the coaching
literature. As most empirical coaching studies have reported findings based on measures
that rely exclusively on subjective measures of performance (measures that are
susceptible to several forms of distortion and bias), some key issues relating to the
measurement of goal attainment are reviewed and explored in detail. From this review,
goal attainment scaling (GAS) is identified as a potentially useful methodology with
which both researchers and practitioners can document and evaluate coaching outcomes.
The final study pulls together the threads from work presented to that point, and
integrates them into a practice framework for coaching. A total of 42 participants took
part in this study, which investigated the efficacy of using MT and CB-SF coaching to
facilitate the attainment of health goals. The results showed that the delivery of MT prior
to (rather than after) CB-SF coaching was more effective in facilitating these outcomes.
This suggests MT may be important in coaching for helping people prepare for change.
xii
Chapter One
act, monitor and evaluate their performance in order to better reach their goals (p. 4).
Insofar as coaches guide these important pursuits by helping individuals draw out and
build upon their personal strengths and resources (Grant & Stober, 2006), coaching
directly addresses the agenda of positive psychology. To the extent that coaches bring a
scientific understanding of human beings to bear on various factors that promote personal
growth; coaching can be considered a form of applied positive psychology.
While there are many coaches seeking to ground the practice of coaching in
rigourous foundations (Cavanagh & Grant, 2006; Kilburg, 2004; Peltier, 2001), the
coaching industry as a whole has yet to identify a commonly accepted theoretical and
empirical foundation for coaching practice. As a result, the coaching literature is
currently dominated by highly commercialised self-help manuals, proprietary coaching
systems, and pop psychology books that make few solid links to several relevant,
established bodies of knowledge (such as psychology, organisational theory, education or
the scientific management literature). Consequently, coaching practice has run well ahead
of related theory and research, resulting in the establishment of an industry lacking firm
theoretical and empirical foundations. Devoid of these foundations, the practice claims of
the industry have tended to be completely unsubstantiated and accompanied by highly
sensationalised consumer marketing. Anecdotal reports suggest that these factors have
created considerable ambivalence and scepticism towards the coaching industry, along
with a perception that coaching is merely the latest fad in a long list of fads (KampaKokesch & Anderson, 2001).
This ambivalence and scepticism is unfortunate, however, as coaching would
appear to provide a unique platform for dispensing user-friendly applications of
Overview of Dissertation
This dissertation documents the progression of a diverse body of work designed to
advance the emerging field of coaching psychology. It is specifically motivated by a
desire to promote a greater level of professionalism in coaching practice and, as such, it
explores several questions of an applied, theoretical and empirical nature. The reader is
advised that much of the research presented in this dissertation has been presented as
papers or posters at academic conferences (Spence, 2003, 2004a, 2004b, 2005, 2006) and,
at the time of writing, two chapters (Chapter 3 and Chapter 4) had either been published
(Spence, Cavanagh, & Grant, 2006) or accepted for publication (Spence & Grant, in
press) in the peer-reviewed academic press.
It should also be noted that the intervention studies presented in this dissertation
were specifically designed to reflect certain real-world realities. For example, the two
coaching studies reported (in Chapter 4 and Chapter 8) were conducted using designs and
methods that were meant to reflect (as accurately as possible) typical coaching
engagements. As such, these studies were conducted with adult community samples,
delivered across extended timeframes (8 to 10 weeks) and using coaching methods that
allowed coaches to spontaneously respond to the needs of participants (the coachees).
Whilst this has resulted in studies that are more complex and lengthy than is usual in
conventional social psychological research (making them somewhat challenging to
replicate), these decisions were taken to ensure that the research did not become overly
sanitised. By not taking the research too far into the laboratory, it was hoped that the
studies would yield much of practical value to the field.
The underlying theme of this dissertation is self-regulation. Interestingly, it is
possible to relate the concept of self-regulation to both the coaching industry, and to
individuals who seek out coaching services. As such, the work is presented in two parts.
In the first part (Chapters 2 and 3) it is argued that the future of the coaching will depend
heavily on the degree to which an unregulated coaching industry can effectively agree on
standards for the activities that will be critical to its future growth and development (such
as research, education and training). In the second part (Chapters 4 through 8) the focus
switches to an extensive examination of human self-regulation and, in particular, the
degree to which goal-directed self-regulation can be enhanced by the integration of
cognitive-behavioural solution-focused (CB-SF) coaching and mindfulness skills
training.
Chapter 2 begins with an exploration of issues related to the professionalisation of
the coaching industry. After introducing the term coaching, and briefly outlining a
number of key points that distinguish it from other forms of human assistance (such as
psychotherapy, mentoring and training), a generic definition of coaching is provided.
Next, in order to properly engage in a discussion about the future direction of coaching,
Thus, Chapter 3 examines the profile of the coaching industry using a survey
designed to assess the coaching experience, occupational background, formal education
and training, ethical practices, and professional affiliations of coaches in the Australian
context (Study 1). The results indicated the existence of an extremely diverse local
industry. Despite the existence of a small core of highly experienced practitioners, the
majority of coaches reported little coaching experience and great diversity in skills,
education and training. Of particular interest were the findings that whilst fewer than 20%
of respondents reported a background in the helping professions (i.e. psychology,
counseling or social work), more than 10% of respondents indicated that they commonly
coached clients in relation to issues associated with serious psychological distress (e.g.
fears about personal loss, social isolation, self esteem).
The latter results are somewhat alarming as they suggest that the majority of
coaches lack the skills and experience to identify and appropriately respond to the mental
health issues likely to arise in coaching. For example, a recent study reported by Green,
Oades and Grant (2006) found that 52% of volunteers for a life coaching program had
clinically significant levels of psychological distress. This suggests that coaching may be
perceived as a form of socially acceptable therapy. Given these findings, it seems
inevitable that coaches will encounter clients who have significant mental health issues.
Chapter 3 concludes with a detailed discussion of mental health issues in coaching
and, in particular, the legal duty of care that might be found to exist in a coaching
relationship. This discussion identifies a need for coaches to be trained in the
identification of mental health issues and procedures relating to the referral of clients to
mental health professionals. Helping coaches to develop an informed strategy for dealing
with mental health issues is important for the professionalisation of the coaching industry
for two reasons. First, it would demonstrate that coaches offer a sophisticated and
differentiated service to the market, one that adds real value to clients by ensuring the
most appropriate intervention is selected. Second, coaches who employ such a strategy
will not only be working to discharge the legal and ethical duty of care owed to clients,
they will also be helping to build the credibility of the industry.
Whilst Chapter 2 and Chapter 3 focused on various issues related to the
professionalisation of the coaching industry, in Chapter 4 focuses on the practice of life
coaching and its empirical validation. As life coaching is increasingly used by people
seeking to attain important personal goals, it holds some promise as an experimental
platform for psychologists interested in studying goal-directed behaviour. To date,
however, psychologists have not played a major role in the development of this field;
rather the public thirst for personal development has typically been satisfied by highly
commercialized pop psychology approaches that promise much in the way of results but
lack empirical validation or theoretical grounding (Grant, 2005).
Much of the work presented in this dissertation is based on the presupposition that
client outcomes can be optimised through the use of EBCP. However, as no studies have
been conducted that compare the efficacy of EBCP with other approaches, this claim
cannot be advanced with any confidence. Chapter 4 addresses this gap in the literature by
testing the hypothesis that evidence-based life coaching is associated with better client
outcomes than less-informed approaches. To test this hypothesis, a randomised controlled
trial was conducted using a community sample of 63 adults (Study 2). Participants were
assigned to one of three conditions: professional coaching, peer coaching or a wait-list
control. In the 10-week coaching phase of the study, life coaching was delivered using
two different formulations; one using coaches trained in CB-SF coaching methods (the
professional coaching condition), and the other using untrained peer coaches who were
expected to employ a more intuitive, commonsensical approach to life coaching (the peer
coaching condition).
The results provided some initial support for the hypothesis that EBCP optimises
client outcomes, with participants in the professional coaching condition reporting greater
levels of goal attainment, goal commitment and environmental mastery compared to their
peer coaching counterparts. Interestingly, life coaching appeared to have little impact on
the wellbeing of participants; an outcome frequently promised by industry marketeers
(Grant, 2001a). However, this result may partly be explained by the nature of the
intervention (which targeted goal attainment rather than wellbeing) and the use of mental
health screening, which (by excluding individuals with elevated levels of
psychopathology) most likely created a sample of relatively happy individuals unable to
report large pre-post coaching changes in wellbeing.
The modest findings reported in Chapter 4 are important as they bring a measure
of realism to a field that has frequently made over-enthusiastic claims of efficacy. Whilst
the results show that CB-SF life coaching can be useful for improving some aspects of
self-regulation and wellbeing, it is clearly no panacea. Nonetheless, life coaching still has
great potential as a platform for helping individuals develop their ability to regulate an
array of personal and professional endeavours. As such, the remainder of this dissertation
is dedicated to exploring how CB-SF coaching might be improved by the addition of
techniques specifically designed to enhance goal-directed self-regulation.
Awareness and attention play key roles in supporting goal-directed effort, via the
unique human capacity for directing conscious awareness through the controlled
deployment of attention. Thus, Chapter 5 begins by discussing the impact of
consciousness on self-regulated behaviour. In particular, it focuses exclusively on the
construct of mindfulness, which is generically defined as the awareness that emerges
through paying attention on purpose, in the present moment, and non-judgmentally to the
unfolding of experience moment by moment (Kabat-Zinn, 1990, p. 145). Interest in
mindfulness has increased considerably in the past 20 years (Baer, 2003) and has begun
to capture the attention of the coaching community (Silsbee, 2004). As yet, however, the
construct has not been theoretically or empirically connected to the practice of coaching.
After acknowledging the Buddhist origins of mindfulness, and examining shared
understandings of the construct in the scholarly literatures of the Eastern religious
traditions and Western psychology, three theoretical perspectives are identified and
outlined. These perspectives include: the Eastern religious perspective, which
acknowledges the centrality of mindfulness to the contemplative traditions of Buddhism
and Hinduism (Kabat-Zinn, 1990); and two perspectives drawn from Western
psychology: a socio-cognitive perspective (Langer, 1989) and a cognitive-attentional
perspective (Wells & Matthews, 1994). Each perspective advocates a different approach
to the cultivation of mindfulness, varying according to the emphasis placed on the use of
internal or external stimuli. After reviewing each approach in turn, a number of
mechanisms are proposed to help explain why the development of mindfulness skills
might enhance self-regulation and, hence, be a useful addition in coaching. Six potential
mechanisms are outlined: (i) the liberation of attentional resources; (ii) disruption of
10
provides some evidence to suggest that the acquisition of mindfulness skills (on their
own) may enhance goal-directed self-regulation. It was therefore concluded that MT may
have some utility within a coaching context.
Such a finding should, however, be interpreted with some caution. This is because
the measurement of goal attainment in Study 3 was based exclusively on subjective
assessments of performance (i.e. self-report). This is the issue taken up in Chapter 7.
Specifically, it is argued that coaching research needs to ensure that it does not rely too
heavily on subjective assessments of goal performance; measures that are susceptible to
several forms of distortion and bias (e.g. recall inaccuracy, performance rationalisations).
Ideally, coaching researchers would attempt to control for these potential sources of
distortion.
Goal attainment scaling (GAS) is presented as an alternative research tool that
may help to improve the validity of this aspect of coaching research. A detailed
description of the goal scaling procedure is provided, along with some recent proposals
about the treatment of GAS research data and statistical analysis using parametric and
non-parametric tests. Fortunately, GAS has also been widely used as a practice
methodology, an additional feature that makes its potential use in coaching especially
attractive. Whilst the approach does have several limitations, GAS has many positive
attributes that make its use within coaching contexts potentially beneficial (e.g.
flexibility, greater objectivity). In addition, there is good reason to believe that GAS may
itself serve to facilitate goal attainment by moving individuals from a deliberative to an
implementation mindset (Gollwitzer & Kinney, 1989).
11
Having explored this important measurement issue, Chapter 8 draws together the
threads from work presented to that point and integrates them into a practice framework
for coaching. Importantly, this chapter provides the first articulation of a theoreticallycoherent rationale for the integration of MT and CB-SF coaching. In keeping with the
focus of this dissertation on applied research, an exploratory study was then conducted to
investigate the utility of this practice framework for health coaching. In addition, this
chapter also sought to address several issues of practical importance to the success of this
integrative framework (e.g. the delivery of MT, the use of GAS).
In the final study (Study 4) a community sample of 42 adults were randomly
assigned to one of three conditions: MT/CB-SF coaching, CB-SF/MT coaching, or a
general health education (GHE) placebo control group. In order to determine when MT is
most effectively delivered during the coaching process, a cross-over design was
employed to systematically vary the sequential delivery of MT and CB-SF coaching.
Although the results indicated that the two coaching conditions were equivalent in many
respects, participants in the MT/CB-SF condition tended to report higher levels of goal
attainment and more improvements in mental health than both the other conditions.
Notably, the delivery of MT before CB-SF coaching appeared to help participants extract
greater value from coaching (as evidenced by greater goal attainment).
In addition, supplementary analyses revealed that the GAS procedures used in this
study appeared to possess qualities that have importance to goal-directed self-regulation,
and that the delivery of MT using pre-prepared stimuli (i.e. digital audio files) appeared
to be successful in raising MT practice completion rates (compared to rates reported in
12
Study 3). Overall, this final study provides some basis for recommending that further
work be conducted on the use of MT within coaching contexts.
The final section of this dissertation (Chapter 9) is a general summary and
conclusion that summarises the previously presented research; highlights the original
contributions of this dissertation; discusses the implications of the research for
researchers, practitioners and the coaching industry; before presenting some directions
for future research. It is concluded that when coaching practice is grounded in
theoretically-based rationales and solid research support, it can he highly effective in
delivering a range of desired outcomes that support positive human experiences. As such,
the further development of EBCP is highly recommended.
13
Chapter Two
On the Professionalisation of the Coaching Industry
and Evidence-Based Coaching Practice
Introduction
As this dissertation will make repeated reference to the coaching industry, it is
necessary to commence by clarifying what is meant by that term. The Collins English
dictionary defines an industry as a branch of commercial enterprise concerned with the
output of a specified product or service (Hanks, 1988, p. 780). Thus, the term implies
collectivity. It implies the existence of a group of individuals, organisations or collectives
who are united by a common interest in producing specific products or services that are
valued by particular societal groups (i.e. target markets). Thus, a working definition of
coaching industry can be proposed as follows:
14
occupational groups that are relatively easy to define (e.g. doctors, lawyers, teachers), the
coaching industry is currently shrouded in uncertainty. The major reason for this is that
few attempts have been made to profile the industry by empirical means and, as such, the
knowledge base of the coaching industry tends to consist of little more than anecdotal
evidence and hearsay. As such, comparatively little is known about the composition of
the industry, including the demographics, background experience and educational history
of those who have adopted the title coach (Grant & Cavanagh, 2004). Whilst anecdotal
reports suggest the industry has attracted a diverse range of practitioners, with a diverse
range of skills and experience, the characteristics of these individuals remain relatively
obscure. As a result, it is difficult to determine whether the industry is adequately
equipped to perform its primary function: the facilitation of human development.
In this chapter it will be argued that the future of coaching will depend heavily
upon whether an unregulated coaching industry can successfully self-regulate various
activities (such as research, education and training) that are critical to its future growth
and development. As the rise and fall of the human potential movement (HPM) showed
in between the 1940s and 1970s, the promise and potential of innovative practices can be
easily lost when its practitioners fail to adopt a measured and coordinated approach
towards their development (Weigel, 2002). Given the absence of a well-developed
scholarly coaching literature, there is good reason to believe that the activities of the
coaching industry are neither measured nor coordinated.
The chapter begins with a brief discussion of what is meant by the term coaching
and by differentiating it from other forms of human assistance. A generic definition is
then provided and core themes identified. Next, coaching is contextualised by identifying
15
some of the historical antecedents that preceded the emergence of the industry. This
includes an analysis of the HPM and an explication of factors thought to have contributed
to its decline in the early 1970s. Discussion then turns to the current status of the
coaching industry and, in particular, to increasing recognition of the need for coaching to
move towards a more professional footing (Grant & Cavanagh, 2004). It will be argued
that, although coaching is unlikely to achieve full status as a profession, the industry has
much to gain from continuing to aspire to this status.
After acknowledging the important contribution that psychologists can make in
the professionalisation of coaching, the concept of evidence-based practice is introduced
and its role in the maturation of the field discussed. The adoption of an evidence-based
practice model carries important implications for the formal preparation of coaches.
However, before any pedagogical recommendations can be made to industry educators,
greater clarity is needed about the profile of the industry. The chapter concludes by
identifying the need for a survey of practitioners, in order to establish the current
practices and background experience of coaches in the Australian context.
Definitions of Coaching
Definitions of coaching vary in two fundamental ways. First, they can vary
according to the specific aims of coaching. For example, executive and workplace
coaching definitions tend to place emphasis on the development of skills valued within
organisational contexts. Accordingly, Peltier (2001) describes an executive coach as:
16
Second, definitions also vary according to the type of process being described.
For example, some definitions view teaching and direct instruction as central elements of
the coaching process (e.g. Druckman & Bjork, 1991; Parsloe, 1995). This is based on an
assumption that the coach possesses more expertise than the client, leading to a more
17
directive style of coaching that involves the coach teaching, or telling, the client what to
do in order to attain their goals.
Other definitions, however, place greater importance on the themes of facilitation
and self-directed learning (e.g. Hudson, 1999; Landsburg, 2003; Whitmore, 1996). These
definitions are underpinned by the assumption that clients are capable of formulating
their own solutions, a process that can be stimulated through the use of non-directive
questioning and active listening. According to this view, the client is the expert in their
life and the best judge of what action should, or should not, be undertaken when working
towards goals. Rather than being mutually exclusive, Cavanagh (2005) argues that these
directive and non-directive coaching styles can be most effective when used together.
Nonetheless, the conceptual differences reflected in these definitions indicates that some
confusion has existed regarding the precise nature of coaching and how it might differ
from other forms of human assistance (such as psychotherapy, mentoring and training).
According to Stober and Grant (2006), the fundamental coaching characteristics
include: (i) a collaborative and egalitarian relationship between coach and coachee; (ii) a
primary focus on constructing solutions and goal attainment processes (rather than a sole
focus on the analysis of problems); (iii) an assumption that clients do not have clinically
significant mental health problems (i.e. their concerns are non-clinical); (iv) an emphasis
on collaborative goal setting; and (v) the idea that coaches can facilitate positive
outcomes in the coachees specific area of learning without high levels of specialised
knowledge in that same area. In contrast, psychotherapy, mentoring and training tend to
be more domain specific, less client centred and less egalitarian (see Table 2.1).
18
Table 2.1.
General Characteristics of Psychotherapy, Mentoring and Training
Intervention
Description
Psychotherapy
Mentoring
Training
19
20
both held a decidedly optimistic view of humankind. Not only were they among the first
to recognise that the human capacity for thought and reason offered potential answers to
the mysteries of the universe (Tarnas, 2000), the use of these capacities for the attainment
of self-knowledge and truth came highly recommended. As Aristotle wrote in the
Nichomachean Ethics (cited in Grayling, 2003):
We ought not to listen to those who counsel us to think as mere mortal men
should think Rather we ought to strive towards attaining something great,
and leave nothing unattempted in the effort to live conformably with the
highest thing in us. Our rationality might be modest in quantity, but in
power and value it outstrips everything else about us. (p. 31-32)
21
a reasonable theoretical, and empirical case has been made for the
presence within the human being of a tendency toward, or need for growing
in a direction that can be summarized in general as self-actualization, or
psychological health (Maslow, 1962, p. 155)
22
and development. However, in order for one to become a fully functioning person
(analogous to Maslows self-actualised state), the social environment must be supportive
of an individuals developmental efforts.
However, Rogers noted that it was more common for society to thwart and
constrain this inner nature. He argued that, from the earliest stages of development,
individuals learn that the positive regard they need from significant others and society is
often contingent upon them behaving in accordance with externally endorsed societal
norms and values. This stifles healthy personality development because it impels people
to act incongruently and not according to core aspects of the self. In contrast, supportive
environments are those which provide individuals with sufficient unconditional positive
regard to promote engagement in experiences that are congruent with the values and
interests of the developing personality (Rogers, 1961).
In line with his theorising, Rogers believed that the primary function of a therapist
was to provide clients with something that society generally had not. That is, a warm
supportive environment in which a client is able to tell their story in the presence of
empathy and non-judgmental understanding. In so doing, client-centred therapists attempt
to build a phenomenological understanding of the clients world. This understanding can
then be used as a basis for client-therapist collaboration, one in which the therapist helps
the client to develop their own solutions and a more clarified sense of self (which can
support more congruent functioning).
Several authors have noted the relevance of humanistic psychology to coaching
and, in particular, the importance of Rogerian techniques for establishing truly
collaborative coaching relationships (Peltier, 2001; Zeus & Skiffington, 2005). Further,
23
Stober (2006) argues that humanistic psychology is critical to coaching because it links
change to an innate master motive (i.e. the tendency towards actualisation) that specifies
how and under what conditions positive change occurs.
As the humanistic-existential approach was beginning to be established as the
third force in psychology, many of its core assumptions and ideals began to find
expression in the activities of the HPM (Sipe, 1987). As the HPM is of particular interest
and importance to this thesis, it is pertinent to examine some of the factors that
contributed to its rapid rise in popularity, and more importantly, its eventual decline.
No convenient learning vehicle is typically available to the pseudohealthy person, tensions below the surface debilitate realization of potential
capacities, stunt creativity, infuse hostility into a vast range of human
contact, and frequently generate hampering psychosomatic problems (p. 35)
As noted by Lieberman, Yalom and Miles (1973), and later by Sipe (1987), the
rapid growth of these new groups coincided with an increasing need among the American
citizenry to cope with adverse sociocultural forces, such as an increasing sense of
depersonalisation and social isolation, and a growing need to protect ones public image
25
Synanon Groups: Relied on the use of verbal attack games to strengthen the
interpersonal skills of members, based on belief that sustained attacks in areas
of weakness builds strength;
26
Howard (1970) also noted that the HPM was propelled by the energies of a
diverse range of practitioners including teachers, theologians, trainers, artists,
27
psychologists, sociologists and social workers. The movement was highly fragmented,
and few practitioners appeared to know anything about others working within the field.
The HPM was also typified by anything goes eclecticism, a scattergun approach that
drew upon an array of techniques from group psychotherapy, psychodrama, Gestalt
therapy, body therapies, theatre and dance. This eclecticism was justified on the basis that
human individuality requires access to a wide range of techniques, such as guided
imagery, creative movement, role playing and sensory awareness exercises (Howard,
1970).
In addition, Howard presented evidence of the movements popularity in North
America (Howard, 1970, see pages 258-267) by noting the existence of: 18 organisations
who sold or offered laboratory or sensitivity training (six NTL divisions, 12 other); 87
growth centres (that conducted encounter groups and sensitivity training); 41 companies
who had employed some form of group training (including American Airlines, General
Electric, Esso and Monsanto); and 65 universities or colleges that had been involved
(officially or unofficially) with encounter groups or laboratory training, including
Stanford University, University of Texas and Harvard University.
Finally, it was also noted that the HPM had extended well beyond North America
and that T-groups, sensitivity training and encounter groups had either become
established, or been attempted, in countries such as Japan, Australia, France, Holland,
along with an array of countries in South America, Africa, the sub-continent and Eastern
Europe (Howard, 1970).
28
29
that a lack of empirical support was largely responsible for this decline, as the
accumulated outcome research did not support contentions that marathons produce
long-term changes in participants (p. 194). This conclusion coalesces with earlier
findings from a large scale study conducted by Lieberman, Yalom and Miles (1973), in
which they found that encounter groups did not appear to be a highly potent agent of
change.
Importantly, this decline in scholarly interest appears to have corresponded with
an increase in sensationalism, zealotry and poor ethical practice within the HPM. That is,
the disconnection from theoretically-based rationales and solid empirical support ushered
in an era where untested hypotheses, grandiose opinions and intuitions masqueraded as
profound theory (Sipe, 1987). Increasingly, program leaders relied almost exclusively
upon anecdotal evidence, personal testimonials, popular books and personal experiences
to validate their practice claims (Weigel, 2002) and to drive marketing and promotions
(Grant, 2001a). In addition, as popular demand fed the growth of the HPM, many group
leaders found themselves in a position of considerable advantage and profiteering and
unethical practices became more commonplace (e.g. excessively high fees,
inappropriately large groups). Eventually the movement began to acquire a reputation for
hurting people and damaging work relationships (Highhouse, 2002).
Finally, the incompleteness of Maslows theory of self-actualisation may have
been a further contributing factor. Sipe (1987) argues that, whilst Maslow described the
nature of self-actualisation, he did not clearly articulate how this goal was best
approached. This created a theoretical void into which stepped a myriad of new wave
therapies that involved a bizarre melange of talking, screaming, feeling, massaging,
30
meditating, touching, rebirthing [and] brain waving (Sipe, 1987, p. 28). As such, the
decline of the HPM may have reflected the disillusionment and frustration of individuals
who were unable to determine the best path towards the self-actualised state.
Many lessons were learnt from the rise and fall of the HPM. Weigel (2002)
suggests the most salutary lesson to emerge from the era was an understanding of what
happens when:
In sum, the HPM appears to have suffered from an inability to regulate its
activities. Despite many of its members being trained scientist-practitioners, as theory
and research decreased in importance, so the movement began to lose the ability to
critique itself. Devoid of its critical faculties, the practices of its members became more
outlandish and extreme. Sensationalism and hype became rampant. Eventually, after
losing the publics trust, the movement fell almost completely from view (Weigel, 2002)
31
public interest in human growth and development continued to remain high. Evidence for
this can be found in the strong demand that existed for personal development books and
audio cassettes throughout this period (Fried, 1994). The spirit of the HPM appears to
have lived on during this period, even if its methods did not.
After the 1970s only a few organisations ran encounter groups using the robust,
confrontational models of earlier times (e.g. Landmark Education, Erhard Seminars
Training (est)). Rather, by the 1980s the market was showing a clear preference for
personal and professional development programs that were more informative and placed
a stronger emphasis on self-directed learning (Weigel, 2002). A number of human
performance systems also emerged around this time (e.g. Neuro-Linguistic Programming
(Bandler & Grinder, 1979) and Neuro-Associative Conditioning (Robbins, 1987)) and
were augmented by an assortment of books, tapes, training programs and motivational
seminars (Grant, 2001a).
The term coaching appears intermittently in the literature prior to the 1980s and
was generally limited to the study and enhancement of sports performance (e.g. Gaylord,
1967; Griffith, 1926). Contemporary usage of the term tends to be much broader,
however, with coaches interested in addressing performance issues across multiple
domains of life (Grant, 2003b). As such, developments within the HPM can be
considered forerunners to the emergence of the coaching industry. Whilst opinion is
divided on whether coaching was an offshoot of the aforesaid human performance
systems (Robbins, 1991) or the business world (Kampa-Kokesch & Anderson, 2001;
Zeus & Skiffington, 2005), both appear to have been strongly influential.
32
Worldwide interest in coaching has burgeoned over the past decade and it is now
associated with almost every field of personal and professional endeavour. For example,
coaching services explicitly address a variety of issues across multiple domains of life,
including career direction (Bench, 2003), intimate relationships and sex (Britton, 2005;
Notarius & Markman, 1994; Weiner-Davis, 2003), weight-loss (Weight Watchers
International, 1998), creativity (Maisel, 2005), retirement planning (Bench, 2004), stress
management and coping (Smith, 2003), spirituality (Bench & Ronan, 2004; Linn, 2003),
33
parenting (Carter, Izumo, & Martin, 2003), financial affairs (Moynes & Friedman, 1998),
and business development (Leimon, Moscovici, & McMahon, 2005).
34
done to develop the theoretical and empirical bases of coaching. For this reason the
content and quality of current industry practices is open to question. It would seem that
the popularity of coaching and the growth of industry has been driven by the hype and
effervescence of the self-help/personal development genre, rather than the more
moderate, cautious approach offered by theory and research.
This does not appear to be sustainable. As observed by Gazda (1968, cited in
Weigel, 2002), a backlash against a particular treatment mode can be predicted
whenever interest and practice exceeds theoretically-based rationales and solid research
support (p. 194). As has been shown, the HPM suffered from its neglect of theoreticallybased rationales and solid research support. Therefore, if the coaching industry wishes to
avoid a similar fate, it must begin to encourage its members to adopt a particular attitude
towards coaching. That is, practitioners must be encouraged to openly question, critique
and debate what they do, rather than allow good intentions, wishful thinking and
believerism to provide a basis for practice. Such an attitude would infuse the industry
with a level of sophistication and maturity not seen before, allowing passion and
enthusiasm to be balanced by reason and objectivity. An increasing number of industry
members appear to believe that the desired attitudinal change will accompany efforts
designed to elevate coaching to the status of a profession (Grant & Stober, 2006).
35
the HPM), the coaching industry needs to build its credibility by committing to the high
standards of practice that are a defining feature of professions. Whilst the aspiration is
undoubtedly a good one, there is good reason to suspect that coaching may not be able to
attain this status. Nonetheless, it will be argued that the aspiration should be retained for
the potential it has to facilitate the professionalisation of coaching.
Coaching as a Profession
A profession is an occupational group that restricts membership only to those
individuals who comply with certain requirements and standards (Cruess, Johnston, &
Cruess, 2004). Although the status of profession was traditionally limited to the clergy,
doctors, lawyers, professors and engineers (Curran, 1998), the 20th century saw an
increasing number of occupational groups claim this status (e.g. nurses, accountants,
pharmacists) and it is common for occupational groups (like coaching) to at least aspire
to professional rank and cachet (Beker, 2001).
Cruess, Johnston and Cruess (2004) define a profession as:
An occupation whose core element is work based upon the mastery of a complex
body of knowledge and skills. It is a vocation in which knowledge of some
department of science or learning or the practice of an art founded upon it is used
in the service of others. Its members are governed by codes of ethics and profess a
commitment of competence, integrity and morality, altruism, and the promotion
of the public good within their domain. (p.74)
36
Whilst several other definitions have been proposed (e.g. Beker, 2001; Moore,
1970; Perlman, 2004; Schachter, 2005), these definitions tend to reflect a profession as
having the following features:
i. Do not have to complete any formal training, nor possess any specific academic
qualifications (except by choice);
ii. Are not bound to any particular code of ethics;
iii. Face no barriers to entry into the industry;
iv. Are not subject to any form of state or industry regulation;
v. Have little linkage to established knowledge bases that have relevance to
coaching.
37
Profession-as-Social Contract
Despite increasing interest in the establishment of a coaching profession, there is
good reason to suspect that this might be difficult to attain. As Perlman (2004) notes, the
emergence of a profession entails:
38
desire. In this respect, it is instructive to consider the experience of child care workers in
the United States. According to Beker (2001), momentum for advancing the child care
field towards professional status was created by a growing concern for the welfare of all
children at all times (p.355). In this case, a constellation of issues (e.g. the need for
expanded services, child abuse) appear to have triggered community interest in the
formation of a social contract with child care workers. Whilst Beker notes that it was too
early to conclude (p. 355) whether this interest would result in the formation of a
profession, it seems clear that communities play a major role in such developments.
Indeed, it is easy to see how community interests are served by the existence of
the legal and medical professions. The law and public health are critical to the success of
any society. Thus, it is imperative that members of these occupational groups submit to
societal and economic regulations and work within a set of parameters that seek to protect
the public interest (Childs, 1991). Any failure to do so has the potential to lead to social
disruption (e.g. poor legal representation leading to wrongful imprisonment), or
significant distress (e.g. medical neglect leading to death of a loved one).
Given that coaching is sometimes perceived as little more than a corporate perk or
personal indulgence (Cavanagh & Grant, 2004), it is currently unclear why the
community would wish to seek out a social contract with coaches. However, if the
community were to demand the regulation of the coaching industry (triggering the
formation of a profession), it might occur in one of two ways. In the worst case scenario,
it would occur to protect consumers from widespread unethical practices of the industry.
In the best case scenario, the impetus would come from the recognition that coaching
39
greatly benefits individuals, organisations and the community at large and, therefore, is
an occupation deserving of recognition and status.
40
coaching profession and use it to help coordinate the activities of those within the
industry. In so doing, the industry would effectively be adopting an aspirational goal that
could help to elevate the occupation to a level that at least approximates a profession.
41
The recognition given to coaching within the positive psychology literature (e.g.
Green et al., 2006; Kauffman & Scoular, 2004).
42
coaching; research into effectiveness, resilience and positive psychology (Palmer &
Cavanagh, 2006, p.1).
Evidence-Based Practice
Unlike the S-P model, evidence-based practice does not involve the production of
evidence that demonstrates that interventions are effective or ineffective. Rather, it
reflects the desire to base practice on the laudable goal of optimizing outcomes by
43
translating the evidence derived from research into practice (Wampold & Bhati, 2004,
p.563). As such, within an evidence-based practice model, practitioners become educated
consumers of research (Stober & Grant, 2006) and take a particular attitude towards the
available information in their field (Stricker, 2002). For Stricker (2002) this attitude is
one of disciplined inquiry, critical thinking, imagination, rigor, skepticism, and openness
to change in the face of evidence (p. 1278). If evidence-based practice is to proliferate
within the coaching industry, this attitude will need to be systematically cultivated.
This has important implications for the formal preparation of coaching. Evidencebase practice models require practitioners to possess an understanding of how knowledge
is generated and validated (via scientific method). Without this understanding it would be
difficult for practitioners to become appropriately informed, as research can differ greatly
in terms of its quality. That is, studies vary in relation to research design, sampling
strategy, sample size, the use of control groups, statistical analysis and treatment
protocols. Further, the spirit of an evidence-based practice model dictates that
practitioners always critically appraise research findings, even when they came from
randomised controlled trials, and other best practice research designs, that can sometimes
be accepted without question (Wampold & Bhati, 2004). Only through an appreciation of
basic research issues can practitioners hope to become capable of translating research into
practice.
44
45
appropriate training and credentialing) then the industry will have gone a long way
towards approximating a profession and establishing its credibility.
46
Conclusion
Although these issues inform a useful conceptual framework for the
professionalisation of coaching, and may contribute towards a solid foundation for
coaching practice, little is known about the reality of the Australian coaching industry.
As such, any recommendations that might help coaching to move toward a more
professional footing seem premature whilst the characteristics of the industry remain
hidden. For example, the belief that Australian coaches have little training or experience
in the behavioural sciences is based largely on anecdotal evidence and has yet to be
established empirically. If some degree of standardisation is to occur in coach education
and training, then it will be important to assess the composition of the local industry and
understand where gaps exist in the knowledge and experience of Australian coaches. A
better understanding of the characteristics and practices of Australian coaches (in
particular the breath of their skills, experience and training) will be helpful for advancing
pedagogical recommendations to industry educators. These issues are specifically
addressed in the next chapter.
47
Chapter Three
Coaching in the Australian Context:
An Industry Profile
Introduction
The professionalisation of coaching carries a number of implications for the
Australian coaching industry, the most obvious of which is the need to develop an
evidence-based approach to coaching practice. In order for the coaching industry to guide
its own development in this regard, it will be important that the characteristics of the local
industry be well understood. However, as the main sources of industry information in
Australia are anecdotal reports and hearsay, there is little that can be said with precision
about the Australian coaching industry. This chapter directly addresses this issue by
presenting data from a survey that was designed to sketch a profile of coaches in the
Australian context.
There are several reasons why the development of an industry profile would be
advantageous for the development of evidence-based coaching practice (EBCP). First, it
would help the industry to pinpoint its strengths and weaknesses, and assist in the
identification of key areas for development (e.g. training in mental health issues). Second,
it would provide a yardstick with which to assess its growth and development across time
(by tracking changes in demographics, coaching practices, educational profiles, etc).
Finally, and most importantly, it would help to identify what evidentiary bases coaches
48
have been exposed to (if any) and permit an initial estimation of the degree to which
EBCP might already exist within the Australian coaching industry.
Whilst only one previous attempt has been made to identify salient features of the
Australian coaching industry (Clegg, Rhodes, Kornberger, & Stilin, 2005), the study
presented in this chapter is unique as it sought to assess both the personal and
professional characteristics of practicing coaches (e.g. occupational and educational
backgrounds) and specific aspects of their coaching practices (e.g. mode of coaching,
professional affiliations). The results were reflective of an industry in its early stages of
development. Whilst a small core of highly experience practitioners was noted, the vast
majority of coaches were new to the industry and considerable diversity was found in
occupational and educational backgrounds. The implications of these findings are
explored in detail and discussed in relation to the industrys goal of professionalisation.
49
the characteristics that distinguish one firm from another, and (iii) perceptions of the
competitive environment.
Based on their data they drew three conclusions. First, business coaching firms in
Australia tend to be young and small (p.8), with 65% of firms in business for less than
5 years, 86% employing less than 5 people and more than 50% of businesses working out
of home offices. Second, most firms appeared to see themselves as generalists, with only
12% dedicated to business coaching, whilst 51% of firms offered business coaching and
at least two other types of coaching related service (either executive coaching, life
coaching, consulting, training or coach training). Finally, firms in the industry appear to
have a poor appreciation of the competitive environment in which they work, with over
half the respondents unable to identify a single competitor by name.
Whilst this study provided some useful insights into the Australian industry,
particularly in respect of its maturity, several areas of interest remain unexplored. For
example, little is known about the diversity of coaching-related skills, training and
experience amongst Australian coaches. As such, several questions have yet to be
answered about the industry:
50
4) Do coaches discuss ethical issues with clients? If so, how do they do this?
5) What are the boundaries of confidentiality within coaching relationships?
6) What professional affiliations do coaches hold?
51
engagements have the potential to be counterproductive for clients when mental health
issues are salient to the goals of coaching (Cavanagh, 2005).
These issues are of paramount importance to the professionalisation of the
coaching industry. As discussed, the cavalier practices of leaders of the human potential
movement (HPM) led to an erosion of public trust and the reputation that the HPM was
hurting people (Weigel, 2002). Thus, it is critical that the coaching industry pay close
attention to matters related to duty of care. Given that litigation is currently on the rise in
Australia (Betts, 2004) this issue appears to be ripe for discussion. For this reason a
portion of this chapter will be devoted to exploring the potential links between coaching,
mental health issues and the law. More specifically, the discussion will focus on the legal
obligations that exist for coaching practitioners in an unregulated industry, before
questioning the degree to which existing ethical frameworks assist coaches to discharge
their legal duty of care.
Method
Participants and Procedure
Respondents were Australian coaches practicing at the time of the survey. A total
of 155 surveys were completed. From this initial pool or respondents, seven surveys were
excluded from the analysis due to the fact that the coaches were not practicing. As such,
52
the final sample was reduced to 148 (out of 403 delegates) representing a response rate of
36.7%. Although the true response rate would have been greater than this (as some
delegates would not have been practicing coaches and, therefore, ineligible for the
survey), it is not possible to report this rate as the total number of practicing coaches was
not known. The sample consisted of 110 females (74%), with a mean age of 42.7 years,
and 38 males (26%), with a mean age 46.0 years. Not surprisingly, 88% of the
respondents were geographically located on Australias eastern sea board (New South
Wales 55%, Queensland 10%, and Victoria 23%). However, as this survey was
conducted in Sydney, this should not be taken as accurate reflection of the geographical
distribution of coaches in Australia.
Survey Instrument
To ensure the highest possible response rate, the survey questionnaire was
designed to be brief and easy to complete. For this reason, the survey consisted primarily
of forced choice items, with respondents selecting from a range of possible responses. To
supplement this data with more detailed information, a small number of free response
items were included (e.g. In your experience, what are the three most common issues
that lead clients to seek coaching?).The final questionnaire consisted of 25 items arranged
in three areas of general interest: (i) current coaching practice; (ii) background experience
and coach training; and (iii) ethics and professional affiliations.
Items were designed to assess the following information: general demographic
data (e.g. age, sex), coaching status, modes of coaching, niche specialisation, industry
background, coach specific training, coaching related experience, professional affiliation
53
and endorsement of a recognized ethical code. The questionnaire was printed on one A4
page (double-sided) and included a short participant information statement and consent
clause (see Appendix A). Conference delegates were introduced to the surveys via a
series of announcements during the conference. To assist, conference organisers agreed
to include the questionnaires in the conference information satchels, with respondents
asked to complete the questionnaires and place them in a sealed collection box located in
the conference foyer. The survey took between 5-10 minutes to complete.
Results
Current Coaching Practice
Practitioners were asked about the depth of their coaching experience, where and
how they practiced, most commonly encountered issues, and niche specialisation (if any).
Coaching Status
To assess the current level of engagement in coaching practice, practitioners were
asked to indicate whether coaching was a full-time or part-time occupation. Over half the
sample (58%) confirmed that coaching was their main occupation. Of these 69%
indicated that coaching had been their main occupation for less than two years, with only
12% reporting greater than five years experience. When asked how long they had been
coaching (irrespective of full or part-time status), approximately one third of the sample
(31%) reported total experience of less than one year, with more than half the total
sample possessing less than two years coaching experience (55%).
In addition, respondents were asked to quantify their experience by estimating
their: (i) total number of coaching clients, (ii) total number of coaching hours per week,
54
(iii) total accumulated coaching hours. As shown in Figures 3.1, 3.2 and 3.3, a sizeable
proportion of the respondents appear to be early-career coaches with 36% of coaches
having coached fewer than 10 clients, 41% reporting less than five coaching hours per
week, and 22% reporting less than 50 hours accumulated coaching experience.
Furthermore, 70% of coaches reported that they coach for less than 10 hours per week.
The data also indicates that the industry may include a core of highly experienced
coaches, as 26% of respondents have coached more than 50 clients, and 38% reported
total coaching experience of greater than 200 hours.
<10
<5 hrs
11-15
5-10 hrs
26-50
11-20 hrs
>50
>20 hrs
<50
50-100
101-200
>200
55
Modes of Coaching
In this section respondents were asked to indicate: (i) where they conducted the
majority of their coaching sessions, and (ii) what percentage of the time was spent
coaching using face-to-face, email or telephonic means. Over half the respondents (56%)
reported conducting most of their sessions from home, while 16% coached at work, 13%
from a rented office and 15% coached at their clients premises. In addition, face-to-face
coaching was reported as more usual than technology assisted coaching, with 36% of
respondents reporting that they always coach face-to-face (with 27% reporting mostly). In
contrast, only 12% reported that they always coached by telephone (with 10% reporting
mostly). Email coaching was not used by almost three-quarters of the sample (73%), with
only 27% of respondents reporting its use rarely. Only one respondent indicated that they
sometimes used on-line chat to conduct coaching sessions.
Niche Specialisation
Over half the coaches surveyed (55%) reported having a niche specialization. Of
these, 71% reported an executive/workplace coaching orientation, with the remainder
(29%) reporting a life/personal coaching orientation. Whilst these proportions are not
surprising given a coaching literature dominated by executive and workplace coaching
(Kampa-Kokesch & Anderson, 2001), it should be noted that 45% of all respondents did
not name a specialisation. This suggests that a significant portion of the coaching
community perceive themselves as generalists and are willing to coach in multiple
domains and, presumably, across a broad range of issues. A similar finding was reported
by Clegg et al (2005).
56
Table 3.1.
Most Common Coaching Issues (N = 136)
Coaching Issue
Description
Frequency
Career/Business
Issues
43
Interpersonal Issues
40
Goal Setting
40
Work-Life Balance
25
Mental Health
15
Financial
12
11
Whilst these issues do not indicate the presence of mental health issues with
certainty, experience suggests that such a link is likely to exist, particularly in cases
57
where distress is great enough to motivate clients to seek assistance. As it will be shown,
recent evidence indicates that serious mental health issues are emerging in coaching
engagements. However, given that few coach training programs offer any formal training
in the recognition or referral of mental health issues, it is unlikely that practitioners are
adequately equipped to deal with such situations (Grant & Zackon, 2004).
Industry Background
As can be seen in Table 3.2, the industry group most well represented in this
sample was consulting. Whilst this was not unexpected, the disparity between consulting
and other corporate sector groups (particularly human resources and trainers) was
surprising, as was the small number of helping professionals (e.g. psychologists, social
workers, nurses) who, when taken together, accounted for only 20% of the sample. Other
industry groups accounted for 7% of the sample and included the armed services,
information technology, sport and recreation, tourism and the dramatic arts. Caution
should be exercised in interpreting these results, however, as the survey was conducted in
a setting that would have attracted a disproportionate number of coaches affiliated to the
ICFA, making it non-representative of the wider coaching community.
58
Table 3.2.
Background Experience and Coach Training
Industry Sector
Consulting
24
62
Human Resources
14
Tertiary Institution
20
Counseling / Psychology
14
Neuro-Linguistic Programming
11
Training
13
No formal training
Marketing / Finance
13
Other
Education
11
Social Work
Others
59
reported experience included psychology (31%), meditation (10%), social work (9%),
youth work and sport (both 8%). Interestingly, while 31% of respondents claim an
experiential background in psychology, less than 20% indicated any formal tertiary level
study in behavioural science. This may indicate a lack of clarity over the boundaries
between practice in psychology and other forms of helping relationship.
Discussion
Prior to this study there had been only one attempt to sketch the contours of the
Australian coaching industry, albeit a specific segment of the industry: business coaching
firms (Clegg et al., 2005). The current study was broader in scope and focused on
60
individual practitioners (rather than firms) without segmenting the industry according to
niche specialisations. Whilst it might appear that these studies are qualitatively different,
any differences are largely superficial.
For example, Clegg et al (2005) found that 48% of the business coaching firms
surveyed were small home-based operations, whilst over half the firms (51%) appeared to
be generalists, offering two or more types of coaching service. Similar findings were
reflected in this study. That is, 56% of the sample reported working predominantly from
home and 45% were generalists with no niche specialisation. Thus, these studies appear
to be entirely complementary. Both strongly suggest that coaching is a cottage industry,
dominated by small firms of generalist coaches, operating within an industry not yet
mature enough to allow meaningful segmentations of the market. This indicates the
existence of an immature industry. Of greater importance to the professionalisation of the
coaching industry are findings that reflect great diversity amongst its practitioners.
A Diverse Industry
This study both validates and extends upon the findings reported by Clegg et al
(2005). Most notably, the findings show that great diversity exists within the Australian
coaching industry. Despite the existence of a small core of highly experienced
practitioners, the vast majority of coaches appear to have little coaching experience and
report a great diversity of skills and experience. There are at least two reasons why the
industry might reflect such diversity. First, coaching is a feel good industry and
promoted as a dynamic, future-focused and strengths-based form of human helping. As
such, it has obvious and wide-ranging appeal. Increasingly, coaching appears to be
61
attracting the attention of people in established occupations who seek either a more
meaningful career (e.g. a management consultant who wants to become an executive
coach) or an expanded practice (e.g. clinical psychologist and life coach).
Second, the diversity of the coaching industry most likely reflects the absence of
any barriers to entry. It is not difficult to become a coach. The Australian coaching
industry is free from any form of regulation and, as such, one has only to decide that they
will become a coach and secure their first client to begin coaching. Just as significantly,
getting started requires only a small investment of capital and has few overheads. Hence,
with no barriers to entry and little financial outlay, a career in coaching may appear very
accessible, financially viable and immediate.
The diversity of the industry can be viewed as one of its major strengths, as
consumers are given the freedom to choose from a greater range of practitioners and
approaches than would be available if the industry were regulated. However, this
presupposes that consumers know what they are looking for in coaching services and are
capable of making informed decisions. Yet, evidence suggests that general public may
not be well informed about the nature of coaching (e.g. how it differs from therapy or
counseling) or the current status of the industry (i.e. its lack of regulation). If so,
consumers are likely to find the industry difficult to navigate.
62
psychological and social needs of individuals, this result was surprising. Even more
surprising was the larger proportion of respondents (31%) claiming an experiential
background in psychology. Given the brief nature of this survey, it is not possible to
determine the precise nature of this psychological experience. However, it does seem that
for a significant proportion of respondents, experience in psychology is not linked with
formal training. This may reflect a very broad definition of psychology, such as used in
the personal development/self-help genre, or it may indicate a bias toward using personal
development efforts as a basis for credentialing.
This lack of clarity around psychological services in the minds of coaches is
somewhat worrying, especially in light of a recent finding reported by Green et al (2006).
In this study the efficacy of a peer life coaching program was examined. An important
feature of the study was the use of the Brief Symptoms Inventory (BSI) (Derogatis, 1993)
to screen for high levels of psychopathology in the initial pool of volunteers.
Interestingly, this screening procedure detected the presence of unexpectedly high levels
of psychological distress, with 52% of the initial sample recording scores more than two
standard deviations above the mean. Whilst these participants were excluded from further
participation and offered a clinical referral, the findings are important as they indicate
something about the likelihood that clinical concerns will emerge in coaching
engagements.
63
should be acknowledged that this study offered free life coaching and may have attracted
participants for many different reasons. In addition, this study did not set out to directly
investigate the public perception of coaching and, as such, any claims can only be
advanced tentatively. Nonetheless, the initial participants must have perceived coaching
to be a plausible option for addressing issues connected to deeper psychological
concerns. Indeed, it seems entirely plausible that coaching may attract a subset of people
with clinical concerns (e.g. depression) who wish to avoid the stigma attached to therapy
or counseling.
64
series of failures and yet more evidence that they are unable to measure up to what they
see as the legitimate demands of life. This negative ruminative cycle is likely to worsen a
depressive episode and may even give rise to potentially dangerous levels of hopelessness
and suicidal ideation.
Despite the considerable diversity that exists in the coaching industry, most
coaches appear to unite around at least one common understanding: coaching is not
therapy. Indeed, most coaching engagements are usually prefaced by an explanation that
coaching is not concerned with treating deep personal problems (the aim of therapy and
counseling) but rather, is concerned with assisting healthy people to unlock more of their
potential and become more effective (Cavanagh & Grant, 2004; Peltier, 2001).
Consequently, it might be expected that a large number of coaches have little or
no training or experience in dealing with mental health issues. The findings from this
study are consistent with this expectation. That is, less than 20% of the sample indicated
a background in the helping professions (such as psychology, or social work), professions
for which knowledge and training in mental health issues is de rigueur. As a result, it is
doubtful whether many coaches are well equipped to effectively recognise mental health
issues in their clients, or to assess their own capacity to assist clients whose psychological
status (e.g. mental health issues, personality styles) make them challenging individuals to
coach (Cavanagh, 2005).
This is concerning given the earlier reviewed evidence that suggests coaches are
almost certain to encounter significant mental health issues at some point in their
coaching practice. As was shown in Table 3.2, over 10% of coaches regularly confront
issues that are often associated with mental health problems. Not only do these findings
65
indicate an important need for further research, they also highlight an area that warrants
ongoing attention as the coaching industry strives for greater levels of professionalism.
66
Table 3.3.
ICF Standards for Professional Conduct with Clients
Standard
Description
# 18
I will respect the clients right to terminate coaching at any point during the
process. I will be alert to indications that the client is no longer benefiting from
our coaching relationship
# 19
# 20
I will suggest that my clients seek the services of other professionals when
deemed necessary
# 21
I will take all reasonable steps to notify the appropriate authorities in the event
a client discloses an intention to endanger self or others
Encouragingly, it is noted that the ICF has developed some mental health
guidelines for referring clients to mental health professional (ICF, 2005b). However,
while a welcome development, these guidelines may encourage an overly simplistic
approach to mental health issues as they only list of the common symptoms of major
depression. There is no mention of anxiety disorders, personality disorders, or any other
forms of mental disturbance likely to be seen in coaching.
In sum, it appears that the majority of coaches may have little knowledge,
experience or guidance for dealing with mental health issues that may arise during the
course of a coaching engagement. This is cause for some concern, as these gaps exist in
what should be a core knowledge base for coaching.
practice. Anecdotal reports suggest that these principles have also been adopted by many
coaches not affiliated with the ICF. Whilst this is undoubtedly a good thing, one wonders
whether these guidelines are adequate for discharging the legal and moral obligations
coaches have towards their clients. From a legal standpoint, the absence of any Australian
case law means that legal determinations have not yet been passed down for the guidance
of coaching practitioners. Whilst such determinations may never be made, the
observation that Australia is becoming more litigious (Betts, 2004) suggests the activities
of the coaching industry may come under legal scrutiny at some point in the future. As
such it is worth briefly considering what conditions would contribute to a determination
of negligence in a coaching engagement.
According to Katter (1999), any claim of negligence must first prove the
existence of a duty of care between two persons. For this, it would be necessary to show
that: (i) a coach could reasonably foresee that the coachee would be harmed by action or
inaction on their part, (ii) a close, causal relationship existed (proximity), and (iii) it is
fair, just and reasonable for the law to impose that duty on a coach (Katter, 1999).
Given these conditions, it is quite conceivable that a legal duty of care could be
demonstrated to exist in a coaching relationship. The following hypothetical case study
outlines a set of circumstances in which such a determination might be made:
68
attempts to support the client with encouragement and revised goals, the
client continues to falter, begins missing sessions and finally discontinues
coaching amid feelings of worthlessness. Whilst the coach is puzzled by
the clients disengagement, they have no knowledge of the clients clinical
history and do not offer a clinical referral. Meanwhile, the client
experiences a depressive episode and attempts to commit suicide. Upon
recovering the client files a motion and sues for negligence, arguing that
the coach had a duty to investigate the clients history of mental health and
to refer them onto an appropriate mental health professional.
69
Limitations
There are a number of limitations that need to be considered when interpreting the
results of this study. First, whilst 148 out of 403 delegates (36.7%) completed the survey,
nothing is known about the characteristics of the non-respondents, including their reasons
for not responding. More importantly, in distributing the survey at an industry
conference, it is highly likely that sample was biased and non-representative of the
broader coaching community. As such, it is difficult to make generalisations about the
Australian coaching industry from the available data.
Second, some items in the survey questionnaire may have been too open to
interpretation and not permitted an accurate assessment of individual characteristics. For
example, whilst the item: What forms of coaching-related experience have you had?
was designed to tap into experiences that either developed or broadened core coaching
skills (e.g. counseling), it may be that respondents were biased towards reporting greater
levels of experience by incorporating experience only tangentially related to coaching
(e.g. interactions with children).
Finally, data has been presented in this chapter as evidence for a public
misperception of coaching as socially acceptable therapy (Green et al., 2006).
However, this cannot be claimed with certainty as it is based on a single study that did
not set out to directly investigate the issue. Nonetheless, the result suggests that
investigations into the publicly held perceptions about both the nature of coaching and
the status of the industry might be important avenues for future research.
70
Conclusion
This chapter drew together two strands of coaching research. One strand
considered survey data indicating a considerable degree of diversity of skills, experience
and training within the Australian coaching industry. The other strand reviewed empirical
data that suggests coaching is attracting clients who may wish to address their mental
health issues without the stigma often associated with therapy or counseling (Green et al.,
2006). As such, a platform has been set for future discussions related to (i) the emergence
of mental health issues in coaching, (ii) the legal duty of care owed by a coach to a client,
and (iii) whether or not coaches possess the requisite knowledge and skills to adequately
discharge these responsibilities. Such discussions seem vitally important to any industry
aspiring to professional rank and cachet. As events surrounding the decline of the HPM
have shown, any failure on the part of the coaching industry to safeguard the interests of
its consumers is likely to have major ramifications for the longevity of the industry.
An obvious way for the coaching industry to safeguard the interests of its
consumers is through the development of EBCP. That is, by developing a widespread
standard of practice that incorporates theoretically guided and empirically tested models
and techniques (Cavanagh & Grant, 2004, p. 13), consumers are less likely to come into
contact with the sort of anything goes eclecticism that typified the HPM and appeared
to contribute to its loss of public trust (Highhouse, 2002; Weigel, 2002). Rather, EBCP is
more likely to provide consumers with services that not only satisfactorily address their
coaching needs, but also safeguard their interests. However, it has not yet been
demonstrated that EBCP is more efficacious than less informed approaches; an issue
that is addressed in the next chapter.
71
Chapter Four
Developing the Evidence-Base:
An Evaluation of Professional and Peer Life Coaching
Introduction
If evidence-based coaching practice (EBCP) is to proliferate, it is vital that the
coaching industry develop an empirical literature specific to the needs and interests of
practicing coaches. Thus far, however, few attempts have been made to investigate any
aspect of coaching and only a handful of empirical studies have been reported (Clegg et
al., 2005; Grant, 2003a; Grant & Zackon, 2004; Green et al., 2006; Ladyshewsky &
Varey, 2005; Sue-Chan & Latham, 2004). In considering possible avenues for coaching
research, at least five types of empirical investigation are possible.
First, the coaching industry itself could continue to be the focus of research. This
would include research similar to the study reviewed in the previous chapter and Clegg et
al (2005); studies that seek to assess the size of the industry and to continue profiling both
the individuals (e.g. demographics, occupational history) and the firms that make up the
industry (e.g. age, size, turnover, niche specialisation). Second, as highlighted in the
previous chapter, the professional practices of the industry could be continually assessed,
to ensure that the industry is performing in a way that at least approximates a profession.
Such research might include reviews of coach training syllabi, the management of mental
health issues in coaching, ongoing professional development, and competitive practices
within the industry.
72
The third and most obvious area for research involves outcome studies. Given that
EBCP requires the accumulation of practice-based evidence, it will be important to assess
the efficacy of a variety of coaching programs (e.g. individual, group, self-coaching, telecoaching), in order to determine which coaching formulations are most effective for
facilitating goal attainment and wellbeing. Fourth, process studies would help to better
understand the factors that contribute to positive outcomes in coaching and which of
those factors is most influential. In an early example of one such study, Sue-Chan and
Latham (2004) have reported on the influence that the perceived expertise of a coach has
on coaching satisfaction and performance outcomes.
Finally, research could also be conducted into the psychological mechanisms that
underpin successful behaviour change and goal-directed self-regulation. Fortunately,
considerable research has already been conducted into the relationship between personal
goals and an array of psychological constructs, such as emotional intelligence (Spence,
Oades, & Caputi, 2004), hope (Green et al., 2006), mindfulness (Brown & Ryan, 2004a),
and autonomy (Sheldon & Elliot, 1998). Fortunately, coaching provides positive
psychologists with a unique experimental platform from which to continue the study of
these constructs and observe their temporal effects on goal-directed self-regulation.
74
75
beings and the earth itself. Self-regulation is not, therefore, a uniquely human
phenomenon, rather it is a feature of all living systems regardless of form or species.
76
77
Goal,
Standard or
Reference value
Comparator
Input function
Output function
Effect on
environment
Disturbance
If, based on this comparison, a discrepancy exists between these values, the
output function will activate the system to supply heated air (if the room is too cold) or
cooled air (if the room is too hot). Activation of the system ceases whenever the
thermostat is unable to detect a difference between the room temperature and its setting.
However, the input and comparator functions are perpetual. They stand ready to activate
the thermostat at any point when the room temperature differs from the reference value.
An important theoretical development within the C-S paradigm has been the
acknowledgement that personal goals tend to be arranged hierarchically, with
superordinate goals (i.e., higher-order goals, such as Be the best person I can be)
influencing the reference values within subordinate goals (i.e. lower-order goals, such as
Be thoughtful and Make my wife breakfast every Sunday). According to Powers
78
(1973) perceptual control theory, personal goal systems involve a considerable amount of
parallel processing, with signals passing simultaneously through feedback loops at
multiple levels of the hierarchy. For effective goal-directed action to occur, inputs and
outputs must flow between goals and sub-goals in a fashion that is consistent with a
persons idealised sense of self (reflected in their superordinate goals) (Powers, 1973).
Theories of self-regulation have not, however, been restricted to variations within
the C-S paradigm. Whilst a C-S perspective will underpin the majority of work presented
hereafter, it is important to acknowledge that alternative models of self-regulation exist,
models which place particular emphasis on human decision-making processes.
79
making decisions. For example, algebraic formulae have been proposed which suggest
that the force toward action is determined by the valence of particular outcomes and the
expectancy that action will lead to those values (Vroom, 1964). According to this view,
action is energised by the level of interest one has in a particular goal, and the extent to
which one believes the goal is achievable.
The D-M paradigm has also emerged in response to another concern. That is, the
parallel processing demands of C-S models seem to contradict findings indicating the
existence of an attentional bottleneck and limited attentional resources (Pashler, 1988;
Simon, 1994; Ward, 2004). As such, the D-M paradigm focuses on serial processing
models, based on evidence suggesting that decisions tend to be made one at a time.
In sum, whilst C-S models tend to dynamic (as they deal with multiple forms of
information in parallel), complexity issues have tended to result in watered-down
models that focus on relatively simple cybernetic systems, such as Test-Operate-TestExit (TOTE) (Miller et al., 1960). In contrast, although D-M models are less complex and
better reflect the limitations of cognitive processing, they are not dynamic. That is, the
assessment of behavioural options is based on serial processing of current beliefs and
expectancies and, as such, they cannot account for changing environments or internal
states (Vancouver, 2000). Vancouver (2000) proposes a merging of these paradigms as
humans appear to be able to engage in both serial and parallel processing.
80
to support the continuing referral to C-S models throughout this thesis. C-S approaches
appear to be suited to coaching in a way that D-M models are not. This is because
coaching is a dynamic process, one in which clients work steadily towards their goals
over time, amid shifting environmental conditions and changing psychological states.
Regular coaching sessions are useful in this context because they give clients the
opportunity to maintain goal progression by completing negative feedback loops. That is,
coaching facilitates the monitoring and evaluation of performance and allows individuals
the chance to determine (where necessary) how discrepancies might be addressed via the
modification of action plans or revision of goals (as depicted in Figure 4.2).
81
Goal
Action Plan
Act
Modify Goal,
Plan or Action
Monitor
(only if necessary)
Evaluate
Success
82
means of attaining these outcomes (Sheldon, Kasser, Smith, & Share, 2002). More
typically, goal setting has been used as an organisational or therapeutic tool, such as
when line managers incorporate performance goals into employee reviews (Locke, 1996),
or when cognitive-behavioural therapists use goal setting to establish an exercise program
with a depressed client (Kirk, 1989).
Whilst goal setting can be effective when used in these ways, evidence suggests
that personal goals are also important because they vary in the degree to which they lead
a person towards adaptive functioning and psychological health. For example, Sheldon
and Elliot (1998) found that the reasons for pursuing particular strivings predicted goaldirected effort, goal attainment and subjective well-being. More specifically, they found
that self-regulation and well-being were greatest for those individuals who pursed goals
more for the inherent interest and enjoyment they afforded (i.e., autonomous reasons),
rather than for external rewards or because of internal compulsions (i.e., controlled
reasons). Thus, they concluded that not all personal goals are personal because goals
are not always freely chosen and do not always accurately represent important aspects of
the self (i.e. personal values and interests).
Such findings have lead Sheldon et al (2002) to suggest that it may be useful for
practitioners to place personal goals at the centre of their interventions, citing other
studies that have strongly suggested that it is not merely having a goal that assists
individuals to do well and feel good (Lee, Sheldon, & Turban, 2003; Sheldon & Elliot,
1999), rather that one must feel some ownership over the goal, strongly identify with it
and adopt it with a full sense of choice (Ryan, Sheldon, Kasser, & Deci, 1996).
83
84
orientation and works best with clients who are capable of engaging in (what are often)
robust examinations of personal and professional functioning (Cavanagh, 2005). This
orientation is reflected in the catch-cry of the life coaching industry: coaching is not
therapy and does not deal with clinical issues (Cavanagh & Grant, 2004).
However, the boundaries between life coaching with non-clinical populations, and
therapeutic interventions which attempt to deal with mental health issues are not clear
cut. There is concern that some people presenting for life coaching may have mental
health problems and may be looking to life coaching as a means of alleviating depression
or anxiety (Green et al., 2006). Thus it is important that life coaching clients are screened
for mental health problems, and if necessary referred to appropriate specialised help.
85
& Csikszentmihalyi, 2000). That is, life coaching seeks to optimise personal functioning
across multiple domains of life via a personalised, professional relationship focused on
the personal goals of individuals. As such, coaches have a unique platform from which to
deliver user-friendly psychology in the service of becoming, say, a better parent, a more
effective leader, or a more successful artist.
In guiding these important pursuits, life coaches help others get the most out of
themselves and their lives, by drawing out and building upon individual strengths and
virtues. Viewed in this light, life coaching practitioners can claim to represent positive
psychology in action. However, as suggested earlier, questions related to the efficacy
and beneficial effects of life coaching have yet to receive much attention and only a few
studies have yet been reported in the literature.
86
87
88
commonsensical approach (peer coaching). Given this unique feature of the research, the
study was exploratory in nature and interested in examining two basic questions:
1. Is professional coaching more effective than peer coaching for enhancing goal
striving (as measured by goal attainment and goal commitment)?
2. Does life coaching (in general) enhance the subjective and psychological wellbeing of individuals?
This study has several potential implications for the coaching industry. First, it
will provide answers to questions about the efficacy of life coaching and help to guide
future research efforts. Second, it will provide evidence that either confirms, or
disconfirms, the efficacy of EBCP as an approach to life coaching. Third, it will provide
some evidence that will be helpful for deciding between different coaching formulations.
For example, although peer coaching might be a cost effective alternative to one-on-one
professional coaching (and therefore more desirable), it may not be as beneficial. If so, an
important cost-impact trade-off may need to be considered when designing and
implementing coaching programs.
Method
Participants and Procedure
After responding to local media advertisements and registering their interest in the
study, 84 respondents completed a packet of pre-program questionnaires. To reduce the
likelihood that clinical issues might arise during coaching, mental health screening was
conducted using the Brief Symptoms Inventory (BSI) (Derogatis, 1993). The criterion for
89
exclusion was set at 2 standard deviations above the mean on the Global Severity Index,
or on any two subscales (i.e. a score of >70). At this level, 21 people (25%) were deemed
to be ineligible and offered a clinical referral. Characteristics of the final sample (N = 63)
are shown in Table 4.1.
Table 4.1.
Sex and Age of Participants in Study 2
Female/Male
Mean Age
(SD)
Professional
Peer
Control
Total
(n=21)
(n=22)
(n=20)
(N=63)
15/6
17/5
15/5
47/16
37.9
(10.3)
35.8
(9.8)
42.2
(10.6)
38.6
(10.4)
90
internet site. This allowed participants to complete the questions remotely, via their
personal computers. Only one participant requested a pencil and paper copy.
91
Professional Coaching
Participants in this condition received ten consecutive weeks of life coaching (45minutes per session) with a coach trained in CB-SF coaching principles. The coaching
provided in this condition was delivered by seven tertiary qualified coaches, all of whom
had a Masters degree in Coaching Psychology. As this training was based on an
evidence-based coaching framework (including coverage of relevant theory and research,
mental health issues, ethical practices and a coaching practicum) and is reflective of
training received in established professions, this condition was considered to be a good
approximation of professional coaching. To ensure fidelity to the CB-SF approach,
coaches attended fortnightly supervision meetings facilitated by an experienced coach
who was familiar with the approach but not otherwise involved in the study. In addition,
coaches were provided with coaching workbooks that included session note taking sheets
and de-brief forms to assist reflection and self-assessment of their coaching effectiveness
(see Appendix C).
92
Table 4.2.
The GROW Model
Acronym
Description
Example Questions
G Goal
R Reality
O Options
W - Wrap-Up
Peer Coaching
Participants commenced this program by attending a one-day workshop based on
the manualised CB-SF coaching program used by Grant (2003a) and Green et al (2006).
This workshop was designed to help participants clarify their coaching goals and
establish action plans for the attainment of those goals (in line with the coaching process
described above). Having completed the workshop, participants then attended a series of
group meetings conducted over 10 consecutive weeks. Each meeting ran for a total of 75minutes, commencing with a brief group discussion (15-minutes) about issues related to
successful goal striving (facilitated by the author), followed by 2 x 25-minute peer
coaching sessions. It should be noted that these coaching sessions (which were conducted
in dyads) were the main purpose of the group meetings, as they allowed each participant
93
the opportunity to engage in regular goal-focused conversations with a peer. To assist, all
participants were provided with ReGROW note taking sheets (which included an array of
suggested coaching questions) and coaching session note taking sheets (see Appendix C).
Measures
Goal Striving
Participants were asked to generate three personal strivings, defined as an
objective that you are typically trying to accomplish or attain (Emmons, 1986, p. 1060).
Goal attainment and goal commitment were then rated for each striving using a 5-point
scale (1 = not at all, 5 = extremely) in response to the following questions: "In the last 3
months, how successful have you been in attaining this goal?" and How committed do
you feel towards this striving?" At Time 2 these items were reworded to In the past 10
weeks in order to reflect the period of the coaching programs.
Subjective Wellbeing
As subjective wellbeing (SWB) is widely agreed to contain an affective and
cognitive component (Diener, Suh, Lucas, & Smith, 1999), two measures were included
to assess SWB. First, short-term affective states were measured using scales containing
both positive adjectives (happy, joyful, enjoyment/fun, pleased, enthusiastic) and
94
Psychological Wellbeing
A eudaimonic measure of well-being was obtained by having participants
complete the 54-item Scales of Psychological Well-Being (SPWB) (Ryff, 1989). Scored
on a six-point scale (1 = strongly disagree, 6 = strongly agree), the SPWB measures
well-being on six sub-scales: autonomy, environmental mastery, purpose in life, personal
growth, self-acceptance and positive relations with others. Internal consistency (alpha)
coefficients for the six scales range from 0.82 to 0.90 (Schmutte & Ryff, 1997). In this
study, subscale alphas ranged from 0.72 to 0.89.
See Appendix B for a copy of these measures.
Results
To obtain an objective measure of program engagement, coaching attendance was
recorded for both coaching conditions. From a maximum possible attendance of 10
95
sessions, mean attendance for the professional coachees was 9.5 sessions and 7.3 sessions
for peer coachees. An independent samples t-test found these means to be significantly
different (t(38) = -5.75, p <.001).
Table 4.3 presents the means and standard deviations for all dependent variables.
It should be noted that four participants (one professional, two peer, one control)
withdrew within the first half of the coaching period and two control participants were
non-contactable at Time 2. As such, statistical analysis was conducted on data from 57
participants. Data was analysed using a 3 x 2 mixed design analysis of variance
(MANOVA) consisting of one between-subjects factor (group) and one within-subjects
factor (time). Also, in order to explore differential change by condition, a priori
comparisons were conducted on (i) professional versus peer, (ii) professional versus
control and (iii) peer versus control, with an additional contrast comparing (iv) coaching
(i.e. professional and peer) versus control. A significance level of .05 was set for all tests.
Analysis of goal attainment data revealed a significant main effect of time (F(1,
54) = 6.73, p <.01) but not group or the group x time (pre-post) interaction, although this
did approach significance (p = .07). The more specific contrast analyses did, however,
reveal a significant group x time (pre-post) interaction for professional versus control
(F(1,54) = 5.41) p <.05), indicating that professional group made substantial progress
towards their goals during the coaching period relative to the control group (as shown in
Figure 4.3). No such effect was observed for the peer coaching group.
96
97
3.2
(1.0)
4.2
(0.9)
25.9
(5.4)
24.1
(4.1)
20.6
(5.3)
41.9
(6.0)
41.3
(7.1)
43.9
(7.6)
44.4
(5.7)
48.2
(4.4)
41.6
(6.8)
2.3
(1.0)
4.1
(0.8)
23.7
(5.3)
23.9
(4.2)
20.2
(4.6)
41.1
(6.0)
36.9
(7.1)
44.1
(7.3)
43.7
(5.8)
47.3
(3.4)
41.1
(7.1)
Goal Attainment
Goal Commitment
Positive Affect
Negative Affect
Autonomy
Environmental Mastery
Positive Relations
Purpose in Life
Personal Growth
Self-Acceptance
.65
.41
.42
.83
<.001
.43
.78
.84
<.05
.60
<.005
0.07
0.23
0.12
0.03
0.62
0.13
0.08
0.05
0.41
0.12
0.90
Post
2.7
(1.0)
3.2
(1.1)
25.8
(5.2)
24.6
(3.2)
22.5
(4.5)
40.1
(5.5)
39.9
(6.2)
44.4
(4.4)
44.9
(4.7)
47.6
(4.2)
41.6
(4.7)
Pre
2.3
(1.2)
4.3
(0.5)
24.3
(5.7)
25.0
(3.2)
21.4
(4.5)
40.0
(7.2)
39.5
(6.7)
43.8
(5.0)
43.3
(6.1)
47.3
(4.1)
40.0
(5.8)
.18
.70
.21
.56
.64
.91
.27
.54
.05
<.001
.20
0.30
0.07
0.29
0.13
0.06
0.02
0.24
0.13
0.27
1.29
0.36
Note: All pre-post tests of significance were conducted using paired t-tests. All p-values are 2-tailed.
Post
Pre
(n = 20)
(n = 20)
Measure
Peer Coaching
Professional Coaching
Table 4.3
Post
2.3
(0.8)
3.6
(0.7)
21.5
(6.3)
23.3
(3.4)
19.9
(5.2)
36.8
(5.7)
38.1
(6.7)
42.8
(8.2)
40.4
(4.7)
44.9
(4.3)
37.7
(6.5)
Pre
2.2
(0.6)
4.2
(0.5)
21.2
(6.0)
22.6
(4.2)
19.0
(5.1)
36.1
(5.4)
37.3
(7.0)
43.1
(8.3)
39.8
(5.7)
46.4
(5.2)
36.9
(6.3)
.44
.21
.61
.69
.58
.51
.48
.35
.83
<.005
.98
(n = 17)
Control
0.12
0.31
0.11
0.04
0.12
0.13
0.17
0.05
0.05
0.99
0.14
Ratings
4
3
Pre
Post
1
0
Professional
Peer
Control
Condition
Ratings
4
3
Pre
Post
1
0
Professional
Peer
Control
Condition
Discussion
This study set out to investigate two general questions:
1) Is professional life coaching more effective than peer life coaching in enhancing the
goal attainment and goal commitment of coachees?
The results of this study suggest that professional coaching was superior to peer
coaching. Not only did the professionally coached participants attend significantly more
coaching sessions than peer coached participants (suggesting they were more engaged),
this group also reported significantly greater post-coaching goal attainment when
compared to the control group, and greater goal commitment than both the peer and
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control conditions. In contrast, peer coachees did not significantly differ from the control
group on post-coaching goal attainment. In addition, their level of goal commitment
significantly decreased.
These results imply that merely engaging in regular goal-focused conservations
with a peer is insufficient for successful goal striving. This is somewhat reflective of
earlier findings highlighting the importance of perceived expertise to coach credibility
(Sue-Chan & Latham, 2004), suggesting that the coaching process is greatly enhanced
when it is directed by a practitioner trained in the principles of behaviour change and
possessing the skills required to build an effective coaching relationship.
In contrast, peer coaching relationships may not be adequate for successfully
handling the many obstacles and challenges that are encountered by individuals when
striving towards a goal (e.g. ambivalence, negative self-talk, perceived lack of resources).
If so, peer coachees may find it more difficult to maintain their motivation and become
less engaged in the coaching process over time. Such an interpretation is supported by the
data collected in this study, as the goal commitment of peer coachees significantly
decreased and attendance at coaching sessions was significantly lower than that of the
professionally coached participants.
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individuals with serious mental health concerns. In the present study, 25% of the initial
pool of volunteers reported elevated levels of psychopathology (as measured by the BSI),
whereas Green and colleagues reported that over half of their volunteers (52%) fell into
this category. Such findings are important because they suggest that life coaching is being
perceived as a socially acceptable form of therapy, one less tainted by the stigma of
therapy or counselling.
As discussed in Chapter 3, this possibility is alarming because the robustness of a
life coaching approach might only serve to exacerbate pre-existing clinical
symptomatology in individuals seeking relief from such conditions (e.g. depression).
Given that most commercial coach training schools devote little attention to the
identification and referral of mental health issues in coaching (Grant & Zackon, 2004), it
is doubtful whether coaches are adequately prepared for discharging their duty of care
obligations towards clients (Spence et al., 2006).
For researchers of life coaching programs, these findings advocate the use of a
cautious approach. The following recommendations can be made:
i. The use a valid and reliable clinical instrument (such as the BSI) to screen
participants prior to the commencement of coaching;
ii. The development of a referral procedure for individuals requiring clinical
assistance;
iii. The use of coaches who understand the potential for mental health issues to
emerge in coaching and have training in the identification of such issues.
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Limitations
There are a number of limitations that need to be considered when interpreting the
results of this study. First, although professional coaching appears to have been the more
effective coaching intervention, it is only possible to speculate on why this might have
been the case. For instance, the differences between the coaching groups may have
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occurred because the professional coaching sessions were better suited to dealing with
unhelpful cognitions or facilitating better planning, or because some peer coachees were
dissatisfied with their peer coaching arrangements. As such, future research would be
enhanced by capturing data on the experience of coachees during coaching, along with
identifying factors that impact upon important variables (such as coaching attendance).
Indeed, it is likely that questions related to how coaching has its positive effects and the
factors that effect it (i.e. process research) will be of greater long term interest than
studies merely demonstrating that coaching does have positive effects (i.e. outcome
research) (Hersen, Michelson, & Bellack, 1984).
Second, as the goal attainment data used in this study was obtained using a simple
self-report measure, it is possible that demand characteristics may have biased the results.
That is, if inclusion in this study created an expectation amongst coachees that they ought
to have made progress towards their goals, then this expectation might have resulted in
over estimated post-coaching attainment ratings. In addition, the simplicity of the method
makes it somewhat insensitive to the subtleties of change. For example, by asking
individuals to rate their personal goals on only one dimension (i.e. attainment), the
measure does not take into account other factors that bear directly upon self-regulatory
processes, such as perceive goal difficulty (Locke, 1996). In not assessing dimensions
like difficulty, coaching researchers are in danger of masking the real effects of their
interventions; such as when a simple attainment scale is used to measure a
disproportionate number of relatively easy goals (unbeknownst to the researcher), leading
to overly impressive effects. As such, the measurement of goal attainment could be
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improved by utilising methods and measures that capture data on more than one
dimension of goals.
Finally, the CB-SF coaching methodology used in this study is relatively complex
and lengthy compared to the standards of conventional social psychological research. For
example, coachees were encouraged to set the agenda and their own goals for each
coaching session. Whilst this approach allowed coaches to spontaneously respond to the
needs of each coachee, this feature of the design may make the study difficult to replicate
because the intervention was not standardised and subtle variations are likely to have
existed in the way coaches worked with their coachees. More importantly, any claims
made about the efficacy of CB-SF coaching from this study must be tempered as it is not
known how faithfully coaches adhered to that particular framework. For this reason,
future researchers may wish to concentrate on developing more structured coaching
programs that can be manualised and delivered in either an individual or group-based
format. Such a program might be focused around a manual that outlines the CB-SF
approach, be introduced in a workshop format (similar to the one used in this study),
followed by a series of weekly sessions that are themed (e.g. Week 2 Dealing with
Negative Thoughts) to ensure that coaching conversations remain connected to the
essential elements of CB-SF coaching.
The design of this study can equally be considered its strength. It was chosen to
accurately reflect a typical coaching engagement and, as such, was delivered across an
extended timeframe (10-weeks) using an adult community sample. Whilst it is
acknowledged that some standardisation and simplification of these programs may be
advantageous, there is a danger of taking coaching too far into the laboratory. That is, in
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the quest for greater scientific rigour, there is a risk that coaching research may become
overly sanitised and, if so, yield little of practical value to the field. As such, future
researchers will need to carefully consider the often competing demands of coaching
research and practice.
Conclusion
Interest in the development of EBCP is increasing and has recently been identified
as important for the long term sustainability of professional coaching practice (Cavanagh
et al., 2005). Not surprisingly this has been accompanied by calls for research. The
exploratory study presented in this chapter represents an attempt to answer this call.
Consistent with previous findings (Grant, 2003a; Green et al., 2006) the results
presented in this chapter suggest that engaging with others in regular goal-directed
conversations is a useful thing to do. However, the present study has extended upon
previous findings by demonstrating that coaching outcomes appear to be optimised when
coaching is delivered by experienced coaches who ground their practice in theoreticallygrounded, empirically-validated coaching methods. That is, individuals who were
exposed to EBCP attended more coaching sessions than peer coachees, reported greater
goal attainment and environmental mastery, and maintained commitment to their goals
across the coaching period (compared to peer coachees and a control group). As such, the
presence of a supportive person appears to be a necessary but insufficient condition for
facilitating goal attainment. Rather, the coaching process seems to benefit considerably
when it is guided by someone with expertise in EBCP.
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Importantly, this study brings a measure of realism to a field that has frequently
made over-enthusiastic claims of efficacy. That is, whilst the results have shown that life
coaching can be effective in improving some aspects of goal striving and well-being, it is
clearly no panacea. What the results have done, however, is commence the validation of
EBCP as an orientation for life coaching. Yet, it is still only early days. As shown in the
events surrounding the decline of the human potential movement, it is imperative that the
coaching industry support the theoretical and empirical advancement of coaching
practice. Only by doing so can coaching hope to emerge from the sensationalistic shadow
of the pop psychology movement and establish itself as a serious and credible form of
applied positive psychology.
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Chapter Five
Mindfulness and Goal-Directed Behaviour:
New Interest in an Old Concept
Introduction
This chapter focuses on the self-regulation of behaviour and, in particular,
reviews an array of factors thought to support (or thwart) goal-directed effort. In line with
recent developments in self-regulation theory (e.g. Baumeister & Heatherton, 1996;
Brown & Ryan, 2004a; Shapiro & Schwartz, 2000), the construct of mindfulness will be
introduced and its relevance to goal-directed behaviour, mental health and wellbeing
discussed in detail. Mindfulness reflects the unique human capacity for directing
conscious awareness via the controlled deployment of attention. It will be argued that
mindfulness has much to offer the coaching enterprise for three primary reasons:
accessibility, efficacy, and adaptability.
First, the mindfulness literature is a rich body of work that offers both Eastern
religious and Western scientific conceptualisations of the construct (e.g. Gunaratana,
2002; Langer, 1989; McIntosh, 1997), along with detailed descriptions of the benefits
conferred by mindfulness (Brown & Ryan, 2003; Kabat-Zinn, 1990). One advantage of
these diverse perspectives is that mindfulness has the potential to appeal to a broad
audience. Second, mindfulness highlights the important role that awareness and attention
play in the initiation and maintenance of goal-directed effort. As Brown and Ryan
(2004a) have suggested, mindfulness may help to improve behavioural regulation
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because enhanced awareness and attention seem to interfere with the development and
unfoldment [sic] of automatic, habitual responses (p. 115).
Finally, the concept has great practical adaptability as awareness and attention can
be enhanced using an array of simple techniques, many of which can be practiced during
ordinary everyday activities. For example, eating, walking, painting, brushing teeth,
tending houseplants and washing dishes have all been presented as opportunities for
practicing mindfulness (Hahn, 1976; Kornfield, 2004; Langer, 1989). As a result, the use
of mindfulness techniques has proliferated in recent times (Hayes, Strosahl, & Wilson,
2003; Kabat-Zinn, 2003; Langer, 1997; Linehan, Cochran, & Kehrer, 2001).
This chapter begins by briefly reviewing the concept of self-regulation, acting as a
prelude to a more detailed discussion on the role that awareness and attention play in
goal-directed self-regulation. The concept of mindfulness is then introduced, defined and
outlined from three different theoretical perspectives: the Eastern Religious perspective,
which acknowledges the centrality of mindfulness to several contemplative traditions
(particularly Buddhism and Hinduism), and two models drawn from Western psychology
(labelled the Socio-Cognitive perspective and the Cognitive-Attentional perspective).
Having outlined and discussed the relevance of these perspectives to goal-directed
self-regulation, Chapter 6 continues the discussion by reviewing the empirical literature
associated with each. This is followed by the findings from a study that tested the
efficacy of mindfulness training programs (based on the three perspectives outlined).
Goal-Directed Self-Regulation
Definitions of self-regulation in psychology are typically concerned with human
behaviour and goal-directed effort. Cybernetic-systems models of self-regulation often
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act as the starting point for discussions of goal-directed behaviour (Baumeister &
Heatherton, 1996), with many contemporary models reflecting the key ingredient of the
cybernetic-systems perspective: the feedback loop (e.g. Carver & Scheier, 1998; Karoly,
1993; Matthews, Schwean, Campbell, Saklofske, & Mohamed, 2000).
Most definitions of self-regulation are organised around the concept of a reference
value, standard or goal. For example, Shapiro and Schwartz (2000) define it as the
process by which a system regulates itself to achieve specific goals (p. 254). Matthews
et al (2000) define self-regulation as the set of processes and behaviours that support the
pursuit of personal goals within a changing external environment (p. 172). Other
definitions make reference to the nature of the self-regulatory processes themselves. For
Zimmerman (2000) these processes include self-generated thoughts, feelings, and
actions that are planned and cyclically adapted to the attainment of personal goals (p.
14). Similarly, Karoly (1993) proposes that effective self-regulation requires modulations
of thought, affect, behaviour, and attention. The suggestion that cognition and affect can
be modified to help support goal attainment (Vancouver, 2000) indicates that
consciousness plays a primary role in self-regulation. However, before discussing how
consciousness impacts upon self-regulated behaviour, some preliminary remarks are
required on the nature of human consciousness.
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to come highly recommended, with coaches able to provide a supportive role in helping
their clients to manage their attentional focus productively.
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Whenever an athlete hits the wall a good chance exists that an acute attention and
awareness will develop towards these painful physical sensations and the feelings of
distress. If so, awareness of those sensations and feelings will rapidly begin to amplify
and intensify, making it extremely difficult for the runner to maintain concentration and
sustain effort. However, it is not uncommon for runners in this situation to continue on,
finish the run, and do so without any adverse long-term effects. When this happens, the
athlete tends to have applied an attentional control strategy to help maintain performance.
Stevinson and Biddle (1998) identify two types of strategy. The first, an associative
strategy, involves attending to early signs of trouble and using these cues to take
preventative action (e.g. drinking more fluid). The second, a dissociative strategy,
involves diverting attention from the physical sensations and attempting to mask the pain.
The completion of a marathon can be considered to be an example of successful
self-regulation, insofar as represents the attainment of a desired goal. However, it should
be noted that goal attainment is not always an appropriate criteria for success. As it was
defined earlier (see page 77), self-regulation represents the ability to maintain internal
order and coherent functioning by coordinating the operations of multiple
interconnecting subsystems. Thus, difficulties arise whenever the completion of a
marathon is accompanied by the death or hospitalisation of the runner (as has happened at
Olympic Games and other major athletic events).
Such scenarios seem more indicative of poor self-regulation. That is, runners
seriously compromise their overall functioning by ignoring signals from feedback loops
related to hydration, respiration, ambulation, etc. A more adaptive self-regulatory
response would be to disengage from effort and stop running. Although the idea of
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disengaging from goal-directed effort is not popular in Western society, its adaptive value
is beginning to be recognised (Wrosch, Scheier, Carver, & Schulz, 2003) and it has
recently been proposed as a human strength (Carver & Scheier, 2004). Accordingly, the
identification of successful human self-regulation must balance the attainment of
desired states against assessments of overall human functioning, or a values based
critique of goals.
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family, society and culture), individuals frequently base their decisions and actions on the
values of others, and fail to reflect on whether those values are truly important in the
context of their own life (Deci, 1995). Mindfulness may help to counteract such
conditioning by allowing individuals the opportunity to observe and reflect upon their
values with greater objectivity and possibly lead to the adoption of more congruent
values (Shapiro et al, 2006). Research has shown that goal striving and well-being appear
to be optimised whenever goals accurately reflect a persons core values and developing
interests (Deci & Ryan, 2001; Sheldon & Elliot, 1998, 1999). As such, mindfulness
would appear to have importance for goal setting.
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sometime (e.g. Kabat-Zinn, 1982; Langer, 1989) and burgeoning interest in the concept
has seen several recent attempts to more precisely define the concept and specify its
characteristics (e.g. Bishop et al., 2004; Shapiro et al., 2006).
Bishop et al (2004) propose that mindfulness has two essential components: (i)
the self-regulation of attention, and (ii) a particular orientation towards current
experience. The first component, the regulation of attentional focus, involves particular
skills that allow awareness to be brought to whatever is occurring in the present moment.
These skills include selective attention, sustained attention and attention switching. Being
able to selectively attend to stimuli and then sustain attention in the face of competing
stimuli is important for maintaining awareness of current experience. In mindfulness
meditation, the breath is often used to help develop this ability. That is, individuals learn
to use the breath to anchor attention in current experience, such that thoughts, feelings
and sensations can be detected as they arise in the stream of consciousness. Equally
important is attention switching. Given the apparent flighty, erratic nature of the mind,
attention switching skills help individuals to gently return attention back into the moment
(after once particular thoughts, feelings or sensations have been acknowledged and
allowed to pass). According to this model, developing mindfulness is analogous to
developing these attentional skills (Bishop et al., 2004).
The second major component of mindfulness according to Bishop et al (2004) is a
particular orientation towards current experience. This is an orientation that involves an
attitude of curiosity towards the workings of the mind and openness to the contents of
conscious experience. This reflects the meditative approach to mindfulness. In
meditation, individuals practice maintaining openness and receptivity to all thoughts,
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feelings and sensations as they arise. From this perspective, the primary aim of
mindfulness practice is not to the modification of experience (by controlling cognitions,
inducing relaxation, etc), rather it seeks to develop greater acceptance of current
experience (Hayes et al., 2003; Kabat-Zinn, 1990).
Intention
Attention
Attitude
Whilst agreeing with Bishop et al (2004) that mindfulness involves the skilful use
of attention, and the adoption of a particular attitude towards experience, Shapiro and
colleagues argue that the conceptualisation is incomplete without acknowledging the role
of intention. This acknowledgement reflects earlier writings by Kabat-Zinn (1990) who
noted that some kind of personal vision was a vital part of successful and sustained
mindfulness practice:
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Shapiro et al (2006) point out that, whilst a personal vision might vary from the
specific (e.g. Be better in my dealings with customer complaints) to the more holistic
(e.g. To become a better person), these intentions can be dynamic and evolving. For
example, a corporate executive might take up mindfulness practice specifically to manage
stress, but then develop the more holistic intention of using the practice to become a more
supportive, encouraging person both at work and at home (irrespective of stress levels).
Simply put, being aware of the intention behind the pursuit of mindfulness helps to
remind one why mindfulness is being practiced in the first place. According to this model,
intention, attention and attitude are interwoven into a single cyclic process, with
mindfulness arising when the three are simultaneously cultivated (Shapiro et al., 2006).
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Over the past four decades, psychologists have studied several constructs that are
conceptually similar to mindfulness. For example, the observing self (Deikman, 1982)
and decentering (Safran & Segal, 1990) reflect processes related to stepping outside the
usual automated mode of perceptual processing and attending to aspects of mental
activity that might not otherwise enter awareness (Bishop et al., 2004; Martin, 1997).
Other constructs that involve self-observation include psychological mindedness
(Appelbaum, 1973; Grant, 2001b) and emotional intelligence (Mayer & Salovey, 1997).
These constructs are more complex than mindfulness, however, as they deal with the
capacity to see relationships between thoughts, feelings and behaviours, and to extract
underlying meanings and causes from experience.
In regard to the importance that mindfulness qualities have for healthy human
functioning, McIntosh (1997) notes that Buddhist scholars and Western psychologists
have espoused similar views. For example, both agree on the deleterious effects that
strong attachments have on psychological functioning (McIntosh, 1997). For example,
psychological studies have shown that individuals experience poorer mental health when
happiness is linked, or attached, to the acquisition of material possessions or attainment
of other outcomes (Easterbrook, 2003; Kasser & Ryan, 1993, 1996; McIntosh & Martin,
1992; Street, 2002). These findings clearly reflect the Buddhist teaching that human
suffering and dis-ease are caused by the human tendency to become overly attached to
objects, people and ideas. A primary aim of meditation is the dissolution of attachments
(Gunaratana, 2002).
In addition, tacit agreement exists on the major role played by the self in
psychological and behavioural dysfunction. For Buddhists the self is problematic because
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of its potential to create strong attachments. For example, in a constantly changing world
people find comfort in the illusion of a solid core (the self) and, once objectified, the
desire to maintain and protect it only serves to create a platform for suffering (McIntosh,
1997). In a similar vein, clinical psychologists have identified self-focused attention as a
major factor in clinical conditions like generalised anxiety disorder and hypochondriasis,
prompting the development of treatments that seek to increase attentional control and
reduce self-focus (Wells & Matthews, 1994).
Given that there is nothing uniquely Buddhist about mindfulness (Kabat-Zinn,
2003), it should not be surprising that alternative conceptualisations of mindfulness exist
(Kabat-Zinn, 1990; Langer, 1989; Wells & Matthews, 1994), and that each perspective
has advanced its own techniques for cultivating receptive attention and awareness to
ongoing experience.
Alternative Conceptualisations
In the following sections, three conceptualisations of mindfulness will be
considered. For convenience they will be labelled the Eastern Religious, Socio-Cognitive
and Cognitive-Attentional perspectives. It will be shown that, although all emphasise an
orientation in the present, these perspectives differ in the importance they place on
internal and external stimuli and that these differences have influenced the development
of mindfulness training procedures.
An appreciation of these differences is important when considering the use of
mindfulness training within coaching contexts. That is because mindfulness training
practices differ in respect of the cognitive demands they place on individuals and, as
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such, may not be suitable for use with all individuals, in all situations. This issue will be
explored later.
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From this latter viewpoint, the basic state of mindfulness is not concerned with
the focus of cognitive operations but rather a particular state of consciousness, one that is
open and alert to moment-to-moment experience (Brown & Ryan, 2003). Irrespective of
the approach taken, Kabat-Zinn (2003) notes that the Buddhist notion of mindfulness
invokes a process of life-long learning about how:
Socio-Cognitive Perspective
Over the past three decades theoretical and empirical investigations of
mindfulness have been conducted in line with Langers (1989) socio-cognitive theory. An
interesting feature of Langers work is that it has occurred independently of Eastern
religious traditions. Yet, despite a considerable degree of conceptual overlap, most
discussions of mindfulness tend to see Langers work as incompatible with the work
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inspired by Eastern contemplative traditions (e.g. Bishop et al., 2004). After outlining the
central features of Langers theory, this claim of incompatibility will be examined.
According to Langer there are two modes of waking consciousness, mindlessness
and mindfulness. The theory proposes that mindfulness is related to a particular type of
cognitive processing, one that involves the drawing of novel distinctions (Langer &
Moldoveanu, 2000). It is based on the observation that, whilst attention in humans and
animals is reflexively drawn towards novel environmental stimuli (the orienting
response), this orientation dissipates rapidly when incoming information ceases to be
perceived as novel or different (Mazur, 1998). The process of habituation reflects the
organisation of experience through the categorisation of information in scripts, schemata,
strategies, etc. These cognitive structures permit fast thought-action sequences and
liberate attentional resources by switching off active processing of subsequent
experience. This leads to a state of mindlessness.
Mind-LESS-ness. According to Langer (1989), mindlessness reflects the human
tendency to tune out in environments that are perceived to be lacking in novelty and is
associated with a relatively stable and rigid categorisation of information. When in a
mindless mode of operation, individuals accept stimuli as they are presented and do not
attempt to gather, absorb, or integrate new or novel information about people, objects or
events (Carson, Shih, & Langer, 2001). As such, a lot of mindless behaviour tends to be
automatic, performed without conscious awareness and, therefore, resistant to change.
From this perspective mindless individuals resemble cognitive misers and are
characterised by a state of reduced cognitive activity arising from either accumulated
experience (i.e. repetition) or premature cognitive commitments (i.e. unquestioned first
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Are we to understand that Life has undertaken to think for them? They explain
the new by the oldbehind their self-importance you can distinguish a
morose laziness: they see a procession of semblances pass by, they yawn, they
think that theres nothing new under the sun (Sartre, 1965, p.102).
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attentive to each others non-verbal behaviour. This may lead one to notice something
different or unusual in the behaviour of the other (e.g. a stifled yawn) and result in some
form of support or assistance being rendered. Thus, mindfulness requires that attention be
grounded in the present moment, such that novelty and difference can be detected.
Sensitivity to different contexts is another important aspect of mindfulness.
According to the theory, much mindless behaviour results because people process
contextual information through rigid schemas. This can lead individuals to feel a
diminished sense of control (and possibly helplessness) if they perceive the situations
they encounter to be fixed and permanent (Langer, 1989). Thus, for Langer, any effort to
change the context surrounding a situation is a mindful act.
For example, the waiting room of a dental surgery is a context that can elicit great
fear and anxiety. However, when viewed objectively, a dental waiting room is a fairly
benign place (consisting of a few chairs, some pot plants, and a pile of magazines sitting
on a low table). It is the individual that perceives and appraises the context as fearful. If
the person is able to suspend mindless processing of context based on fearful schemas,
then they can transform their experience. In other words, dental anxiety is related to an
anticipation of pain and discomfort that may have been acquired by direct experience or
vicarious observation. However, the maintenance of the dental surgery schema tends to
overlook the fact that actual dental pain and discomfort are usually quite fleeting (i.e. the
jab of a needle followed by numbness). If an individual is to counteract the debilitating
effects of such a schema, he or she must be mindful of alternative forms of information
that might help its reconfiguration. This might include memories of past visits where little
or no pain was experienced, the positive recollections of others, or other sources of
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information not previously considered (e.g. information about dental procedures available
in the waiting room). Mindfulness is, therefore, the process of actively searching for, and
integrating, new information.
In sum, Langer conceives mindfulness as the processes by which existing
cognitive structures (e.g. schemas) are refreshed to more accurately reflect reality. It is a
mindful mode of processing because current experience is perceived as it is, rather than
through a lens of pre-existing categories that may have been acquired mindlessly (i.e.
with little conscious thought or reflection).
Cognitive-Attentional Perspective
Although not explicitly a theory of mindfulness, the cognitive-attentional
perspective provides a detailed theoretical model of the mechanisms that may be involved
in the creation of mindful states. Drawing on research and clinical experience, Wells and
Matthews (1996) have argued that metacognitive processes such as self-focused attention
form part of the aetiology of affective disorders and emotional dysregulation. The SelfRegulatory Executive Function (S-REF) model was developed to provide a theoretical
account of how self-focused attention negatively affects cognitive, affective and
behavioural experience.
The Self-Regulatory Executive Function Model. The S-REF model holds that
information processing is governed by a self-regulatory executive process that functions
to alert the person to the presence of self-relevant information (internal or external) and to
implement processing routines aimed at assessing that information and averting,
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Developing Mindfulness
Despite conceptual and terminological differences, all three perspectives
presented here conform to Kabat-Zinns (1990) definition of mindfulness. That is, all
contend that mindful states are the result of paying attention on purpose, in the present
moment, and non-judgmentally to the unfolding of experience moment by moment (p.
145). However, Brown and Ryan (2004b) note that there has been a general tendency
among authors to bind mindfulness to meditation. They caution that this overemphasises
consciousness of internal phenomena, ignores important aspects of the social and
physical world, and does not acknowledge the possibility that mindfulness can be
cultivated through practices other than meditation (Brown & Ryan, 2004b).
As it will now be shown, the three perspectives under review offer quite different
approaches to the development of mindfulness, with each varying according to the
emphasis that it places on the use of internal or external stimuli.
Mindfulness Meditation
The capacity for mindfulness is enhanced in meditation by the development of a
particular quality of self-focused attention. It teaches individuals how to direct, and hold,
the focus of their attention internally, whilst maintaining an awareness of their unfolding
internal experience (i.e. thoughts, feelings and sensations) without allowing attention to
be captured by any one experience. Thus, it is a quality of self-focused attention
typified by openness and acceptance of experience (Bishop et al., 2004). Simply put, in
developing the skill of dispassionate self-observation, individuals create for themselves
an interval of time within which habits of meaning, thought, behavior, or emotion are
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Socio-Cognitive
In contrast to the meditative approach, the socio-cognitive perspective sees
mindfulness as a creative cognitive process, whereby individuals continuously refresh
their perception of reality by directing attention and awareness towards the stimulus
properties of primarily external stimuli (Langer, 1989). This is a mindful process because
the active construction of new categories and meanings requires an individual to be open
to whatever is presently occurring in ones environment (akin to non-judgemental
observation). By being open to experience and constantly assessing the world through
fresh eyes, existing schemata become modifiable, along with habitual patterns of
thought and behaviour. Thus, in the socio-cognitive tradition, the chief requirement of
mindfulness training procedures is that they stimulate novel, creative thought. A variety
of techniques have been developed and tested, including creative mental activity tasks
(e.g. thinking of unusual uses for common objects) and novel word-production tasks (see
Alexander, Langer, Newman, Chandler, & Davies, 1989). However, Alexander and
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colleagues note that these procedures generally do not require conscious engagement
with the environment and, as such, may not produce optimal levels of mindfulness due to
their artificiality.
Cognitive-Attentional
According to the S-REF approach, it is possible to achieve a state of detached
mindfulness by systematically attempting to reduce self-focused attention through the
practice of external attentional focus and attention switching in an auditory mode (Wells,
2000; Wells & Matthews, 1994). This is in sharp contrast to the meditative approach,
which seeks to increase self-focused attention, by directing attention primarily towards
internal stimuli. Individuals develop a greater capacity for mindfulness through the use of
attentional retraining procedures that encourage the processing of non self-referent forms
of information. For example, in the attention training technique (Wells & Matthews,
1994), the metacognitive control of attention is bolstered by getting individuals to remain
focused on presently occurring external stimuli (i.e. sounds) in the face of competing
stimuli that might spontaneously occur (i.e. intrusions of body state information, thoughts
or feelings). In so doing, individuals develop greater attentional muscle, as represented
by enhanced attentional control and flexibility.
Mechanisms of Mindfulness
A number of mechanisms can be proposed to explain why the development of
mindfulness skills might enhance self-regulation. To make the discussion relevant to
coaching, these mechanisms will be related to the following hypothetical case study:
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For the purposes of illustration, it will be assumed that Jamess current behaviour
is powerfully motivated by a significant past experience. That is, two years earlier, James
was fired from a previous position because he and his team failed to deliver on a
significant project. One of the reasons cited for Jamess dismissal was his inability to
build a team that could effectively manage the projects many challenges. His present
behaviour can, therefore, be understood as an acute anxiety reaction to events and
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information (e.g. work mistakes) that indicate the possible recurrence of a past event (i.e.
loss of employment).
Possible Mechanisms
On the basis of several recent reviews of the mindfulness construct (Baer, 2003;
Brown & Ryan, 2004a; Martin, 1997; Shapiro et al., 2006), the following mechanisms
can be advanced to explain how the development of mindfulness skills might be useful
for improving Jamess managerial performance:
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sizeable portion of limited attentional resources, it also biases the selection and recall of
information, and impairs judgement and evaluation (Wells & Matthews, 1994). In other
words, anxiety can cause the attentional system to become blinkered and skewed towards
information that has particular significance for people (e.g. information indicating the
likelihood of a feared event occurring).
To better understand how mindfulness skills might help James curb his aggressive
workplace behaviour, it is useful to consider how various perceptual inputs shape anxiety.
In the equation below (adapted from Cavanagh, 2003), anxiety is proposed as a function
of perceptions related to the likelihood and awfulness of a feared event (numerator
information), divided by perceptions of the internal and external resources that are
available for dealing with the feared event (denominator information). In the case of
James, the feared event is the loss of his job. Thus:
Perceived likelihood of job loss
occurring
Anxiety =
This equation helps to understand the acute anxiety and intolerance that James
experiences in the face of workplace errors. That is, errors appear to trigger processing
plans that selectively attend to numerator information (i.e. likelihood and awfulness) and
neglect denominator information (i.e. available resources). Given his recent employment
history, this pattern of selective processing is likely to leave James feeling as though: (i)
he will lose his job, (ii) it will be bad, and (iii) there is little he can do about it. Given his
inattention to potential internal and external resources, it is possible that Jamess negative
appraisal is inaccurate and, indeed, may become a self-fulfilling prophecy.
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142
143
Mechanism 5. Self-Efficacy
Alexander et al (1989) notes that one advantage of practising self-directed mental
techniques is that individuals gain a sense of empowerment from within. This observation
suggests that mindfulness training may have an important indirect effect on behaviour via
improvements in self-efficacy. That is, the experience of self-direction through the
practice of attentional skills may begin to establish a perception of mastery in individuals
that anxiety can be controlled in the face of challenging circumstances. For James, this
elevated sense of self-efficacy is even likely to generalise beyond his performance at
work to other domains of life. For example, he may begin to feel more confident about
coping with a broad range of situations where anxiety and frustration are encountered
(e.g. interactions with his children, his conduct during competitive sport).
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and colleagues (2006) argue that the process of open, intentional awareness may help
individuals to notice particular behaviours and events, and to objectively assess their
relationship to those events. For example, by developing his capacity to be mindful,
James should become better at noticing whether his behaviour (i.e. aggression) and
values (i.e. affiliation) are aligned and, if not, he may be impelled to select more
congruent behaviours. Alternatively, James may decide that his current values do not
represent who he truly wants to be, prompting him to modify his values and select
behaviours congruent with those modified values.
The use of mindfulness techniques in coaching may, therefore, be useful for
helping clients to direct attention towards the valence of events and behaviour in a
mindful way, and assist in the selection of more congruent, self-integrated goals. This is
of importance because an increasing body of evidence suggests that when goals
accurately reflect a persons core values and developing interests, they tend to be
associated with greater goal attainment, more sustained effort and greater well-being
(Sheldon & Elliot, 1998, 1999).
Discussion
A schism currently exists within the mindfulness literature in psychology. To date
theoretical and empirical investigations of the construct have been roughly divisible
along secular lines, with the work of Kabat-Zinn and others representative of nonsecular
approaches, and the work of Langer and colleagues representing the more secular
approach. Although both construe mindfulness as a state of being awake to current
experience, the approaches have tended to be seen as incompatible. For example:
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146
effective in situations where individuals rely too heavily on schematic information and do
not seek to adopt alternative viewpoints (e.g. black and white thinkers). This approach
would be helpful because it encourages elaborative processing by promoting the active
construction of new categories and meanings when attending to primarily external
stimuli. That is, individuals are required to think more (not less) about the world,
continuously refreshing and updating their perceptions of external realities (Langer &
Moldoveanu, 2000).
Table 5.1.
Guidelines for the Use of Mindfulness Training in Coaching
Approach
Meditative
Socio-Cognitive
Whenever there is a general failure or reluctance to attend to situationalcontextual information and/or an excessive reliance on habitual
(mindless) thought-action sequences. Useful for breaking down
conceptual boundaries in relation to external events.
Cognitive-Attentional
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Conclusion
The mindfulness training procedures that accompany the meditative, sociocognitive and cognitive-attentional approaches cannot be considered one and the same.
Whilst the techniques share a common objective (i.e. the cultivation of mindful states),
each seeks to bolster a specific aspect of attentional capacity and, in so doing, they place
different cognitive demands on individuals. Therefore, they should not be considered all
purpose interventions. Rather, the use of these techniques in applied settings should be
guided by the particular needs of clients. However, to better understand how these
mindfulness techniques might be used within coaching contexts, it will need to be
demonstrated that these techniques are: (i) effective at increasing levels of mindfulness;
(ii) related in some way to improvements in goal-directed self-regulation, and (iii)
practical for use within coaching contexts. These questions are specifically addressed in
Chapter 6.
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Chapter Six
The Impact of Mindfulness Training on
Mindfulness, Goal Attainment and Wellbeing
Introduction
Feedback-loop models of self-regulation suggest that the success or failure of
self-regulatory efforts are influenced by at least three pathways: (i) access to clear and
consistent standards; (ii) consistent monitoring of ones actions and states; and (iii) an
ability to effect change (operate) whenever the current state falls short of the standard
(Baumeister & Heatherton, 1996). Mindfulness is believed to enhance each of these
pathways. That is, receptive awareness and attention to presently occurring psychological
and/or behavioural events is thought to help: (i) establish clearer standards (or goals) via
the clarification of values ; (ii) enhance monitoring by providing individuals with access
to important feedback information (including information that might otherwise be too
uncomfortable to examine); and (iii) assist individuals to interrupt and prevent habitual
responses that might otherwise lead to undesirable outcomes (Baumeister & Heatherton,
1996; Brown & Ryan, 2004a; Shapiro et al., 2006).
Given that mindfulness has the potential to enhance these important selfregulatory processes, it is of particular interest to coaching. Yet, it is currently unclear
how mindfulness skills might be used to enhance the coaching process, as there are at
least three perspectives that might be used as a basis for developing the attentional
control required for elevated levels of mindfulness. This chapter presents an empirical
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150
first, an open attentional form, reflects the capacity to suspend attachment to particular
perspectives and viewpoints (akin to the non-judgemental observation of thoughts,
beliefs, schemas, etc). According to Martin, this attentional form facilitates insight and is
prominent within psychodynamic orientations (where calm, quiet attentiveness is often
promoted through techniques such as free association). The second, a focused attentional
form, is more action oriented insofar as it involves the redirection of attention away from
more dominant schema, in order to focus freshly on neglected percepts that may assist
cognitive restructuring and support behaviour change. This attentional form is thought to
play a central role in cognitive-behavioural orientations (Martin, 1997).
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because the maintenance of problems is not tied to the content of cognitions (which CBT
explicitly targets) but rather to repetitive self-attentional processing routines that need to
be interrupted. Fortunately early research is suggesting that mindfulness is malleable and
can be cultivated through the regular practice of exercises designed to strengthen
attentional control.
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153
154
155
increases in positive states of mind (which includes focused attention, restful repose,
productivity, sharing, sensual pleasure and caretaking) and meditation self-efficacy. The
latter result indicated MBSR participants perceived themselves to have become better at
maintaining non-judgmental awareness across a range of everyday situations. Other
studies with student samples have reported significant effects in relation to empathy,
psychological distress, and spiritual experiences (Astin, 1997; Shapiro et al., 1998).
156
Whilst the conceptual frameworks of these therapies vary, all share a common
belief that the non-judgmental observation of thoughts, emotions, sensations, and
environmental stimuli plays a key role in the amelioration of psychological and
behavioural dysfunction. In keeping with MBSR, each approach tries to develop an
understanding (in clients) that there is an observing self capable of watching the workings
of the mind dispassionately, without becoming enmeshed in its contents. Mindfulness
skills are taught to help clients maintain a decentred (metacognitive) view of their mental
processes, such that they realise I am not my thoughts.
The clinical effectiveness of MBCT, ACT and DBT has only recently begun to be
investigated. As such, the literature relating to these approaches is currently dominated by
book chapters and review articles, with few empirical studies yet reported. Whilst some
research has been reported (e.g. Teasdale et al., 2002; Williams, Teasdale, Segal, &
Soulsby, 2000), a potential difficulty exists in researching these blended approaches.
That is, because formulations like DBT and ACT are informed by (rather than based on)
MT procedures, the relative contribution of MT is difficult to detect because it cannot be
separated from other treatment ingredients (Baer, 2003). This is less problematic for
MBCT, however, as mindfulness meditation is its main treatment ingredient.
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Socio-Cognitive Interventions
Not all mindfulness research has focused on the alleviation of psychopathology
and clinical dysfunction. A wide variety of psychosocial phenomena (including learning,
aging, creativity, martial relations, discrimination and prejudice) have been studied using
mindfulness-mindlessness constructs (Langer, 1994). However, unlike MBSR and other
meditative approaches, the socio-cognitive approach has not yet been developed into a
structured intervention package. Rather, empirical support for Langers model has been
derived from multiple experimental manipulations used in a diverse range of studies.
Langers emphasis on active distinction making and the detection of novelty is
reflected through much of her work. For example, Carson, Shih, and Langer (1985) found
that primary school students who learnt about a map mindfully (by moving about and
viewing the map from novel perspectives) displayed better recall of spatial locations and
spatial relations, than those who learnt about the map non-mindfully (by sitting at a desk
and viewing it from a single perspective). It was concluded that the multiple-perspective
approach might enhance memory and learning by directing attention towards novel
features of a stimulus. Similar findings have been reported with adult samples (Bodner &
Langer, 1995).
Mindfully attending to novelty has also been shown to enhance learning and recall
in elderly adults. For example, Levy, Jennings, and Langer (2001) induced mindfulness
in elderly subjects by asking them to make a series of distinctions when presented with a
set of pictures (whilst controls were merely asked to pay attention or were not given
instructions). Compared to the comparison group, it was found that mindfulness resulted
in greater recall accuracy and a greater liking for the target stimuli. This suggested
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enhancing attention and recall in older adults might be best achieved by finding ways of
varying their attention, rather than trying to hold it still (Levy et al, 2001).
The relationship between perceived control and mindfulness has also been
investigated within aged care settings, where active thought is often stifled by rigid
routines (Langer & Rodin, 1976; Rodin & Langer, 1977). In these studies, nursing home
residents were encouraged to make a small number of decisions everyday by tending a
house plant (the mindfulness condition). Results showed that these residents were
happier, healthier and more alert that the comparison groups, with the follow-up study
revealing that they also lived longer. In a similar vein, a simple behavioural monitoring
technique has been found to induce mindfulness and enhance perceptions of control
among community dwelling retirees (Perlmuter & Langer, 1982).
Links between mindfulness and the attenuation of prejudice have also been
explored. For example, Langer, Bashner, and Chanowitz (1985) assessed the effects of
MT on the perception of, and reaction to, people with disabilities. After viewing slides of
handicapped or non-handicapped children, children answered either one or four questions
about the people they saw (e.g. What abilities might this child have?). It was found that
highly mindful subjects (who answered four questions) were more likely to include a
disabled child in activities and less likely to discriminate inappropriately for or against
them. It was concluded that teaching children to draw mindful distinctions can help them
to be discriminating without succumbing to prejudice, because stereotypes are monolithic
and difficult to sustain in the face of distinctions. The authors concluded that as more
aspects of a person or object are defined (through mindful attention) it becomes more
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likely that commonalities will be seen between oneself and the person or object,
increasing familiarity and liking (Langer, Bashner, & Chanowitz, 1985).
Cognitive-Attentional Interventions
The Self-Regulatory Executive Function (S-REF) model (Wells & Matthews,
1994) has resulted in the development of two attentional training procedures. The first,
the Attention Training technique (ATT), consists of the regular practice of auditory
attention exercises (a series of selective attention, attention switching and divided
attention tasks) aimed at reducing self-focus and increasing metacognitive control of
attention. ATT is not designed to be a distraction strategy for use during states of anxiety.
Rather, it is practiced during periods when anxiety is not present, and is designed to
modify stable cognitive factors that are involved in the regulation of cognition (Wells,
White, & Carter, 1997). The second, Situational Attentional Refocusing (SAR), teaches
individuals how to refocus their attention onto specific forms of social information, in
order to discover that their fears are not true (Wells, 2000).
Whilst early research into ATT and SAR has been encouraging, the empirical
validation of these techniques is limited to only a handful of studies. For example, early
research into ATT has shown it to be an effective treatment for panic disorder and social
phobia (Wells, 1990; Wells et al., 1997), depression (Papageorgiou & Wells, 2000), and
hypochondriasis (Cavanagh, 2003; Papageorgiou & Wells, 1998). In the only SAR study
to be reported, significant reductions in within-situation anxiety and belief in feared
catastrophes were reported by eight socially phobic patients, when an external attention
focus task was added to exposure alone (Wells & Papageorgiou, 1998). Whilst
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considerably more research is required before ATT and SAR can be claimed to be
effective treatments for affective disorders, Wells (2000) suggests that the observed
effects may result from their ability to promote a detached mindfulnessin which
individuals can view particular cognitions and other internal events in a non-self-relevant
and non-threatening way (p.141).
the man who has daily inured himself to habits of concentrated attention,
energetic volition, and self-denial in unnecessary thingswill stand like a
tower when everything rocks around him, and when his softer fellowmortals are winnowed like chaff in the blast. (James, 1891/1952, p. 83)
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As this is the first time a comparative study of mindfulness interventions has been
conducted, no prediction was made about the superiority of one program over another.
Second, in line with previous findings, it was hypothesised that MT would be
associated with improved mental health (as indicated by decreases in levels of
depression, anxiety and stress) and corresponding improvements in subjective and
psychological wellbeing (particularly for dimensions related to self-acceptance and
environmental mastery).
Finally, whilst early research has identified that MT can improve various aspects
of mental health and wellbeing (see Brown & Ryan, 2003), its relationship to selfregulated behaviour remains largely theoretical. However, given the important role that
attention and awareness are believed to play in human self-regulation (Carver & Scheier,
1998) and recent findings indicating that mental focus is important to successful selfregulation (Lee et al., 2003), it was hypothesised that MT would be associated with
greater levels of personal goal attainment.
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includes items that tap mindfulness of both internal (e.g. I find myself preoccupied with
the future or the past) and external (e.g. I drive places on automatic pilot and then
wonder why I went there) stimuli. As this study will assess the impact of a MT program
based on the socio-cognitive perspective (which promotes awareness and attention of
primarily external stimuli), it is important that the measure incorporate a blend of both
internal and external items.
Second, the MAAS has been used to show that individuals from the general
population reliably differ in the propensity to be mindful (Brown & Ryan, 2004b). In
contrast, other measures, such as the Kentucky Inventory of Mindfulness Skills (Baer,
Smith, & Allen, 2004), have been developed to measure clinical change following the use
of treatment packages that rely heavily on meditation (e.g. DBT). As such, the MAAS
appears to represent a more all purpose measure of mindfulness; one appropriate for use
with non-clinical samples and with techniques that seek to cultivate mindfulness in a
variety of ways
Method
Participants and Procedure
The study was promoted via announcements placed in four local newspapers and
an advertisement posted on a dedicated university internet site. The training programs
were advertised as Life Skills Courses that would provide participants with basic
training in some simple techniques designed to improve self-management. Participants
registered their interest via the internet or in writing. From the initial pool of registrants,
80 participants attended an information night at which the program was outlined, with
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attendees given the opportunity to ask questions about the study. Once informed consent
had been provided, participants were directed to a computer and asked to complete a
packet of pre-training (Time 1) questionnaires that had been posted on a dedicated
university internet site. Due to a lack of familiarity with computers, four participants
completed pencil and paper copies of the questionnaires.
After consenting to participate, participants were randomly assigned to one of
four conditions: Attention Training, Mindfulness Meditation, Mindful Creativity, or a
control group. As three participants withdrew from the study prior to commencement of
the programs and five participants decided not to continue beyond the first week, a total
of eight participants were excluded from the analysis (N = 72). The characteristics of the
final sample are presented in Table 6.1.
Table 6.1.
Sex and Age of Participants in Study 3
Female/Male
Mean Age
(SD)
AT
MM
MC
Control
Total
(n=18)
(n=18)
(n=19)
(n=17)
(N=72)
14 / 4
15 / 3
14 / 5
11 / 6
54 /18
45.17
(12.35)
43.78
(13.18)
41.95
(12.18)
38.82
(11.80)
42.47
(12.35)
At the end of the training period (Time 2), all participants were asked to complete
another set of questionnaires (repeated Time 1 measures) via the same university internet
site. This allowed participants to complete the questions remotely. Three participants
requested pencil and paper copies. Follow-up data was collected 12 weeks after the
completion of the training programs (Time 3).
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Attention Training
The attention training program was based on a clinical technique developed by
Wells and Matthews (1994), and a subsequent refinement by Cavanagh (2003). In brief,
the exercises are designed to improve attentional control (i.e. selective attention, attention
switching and divided attention) via three auditory attention tasks performed to a
soundscape of increasing complexity. In keeping with Cavanaghs (2003) methodology,
participants completed a combination of instructor led training sessions and homework
exercises over the training period. The instructor led sessions were conducted once a
week using auditory stimuli contained on an audio recording of seven common sounds.
The audio recording was professionally produced in stereo with sounds mixed to appear
as if coming from different distances and physical locations within the soundscape. The
taped sounds were (in order of presentation) a ticking clock, ringing telephone, muffled
voices, birds singing, lawn mower, traffic noise and a dog barking in the distance. The
instructors voice provided an additional eighth sound. As each exercise lasts
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approximately five minutes, a full set of attention training exercises takes approximately
15 minutes to complete. An audio copy of the AT exercises is provided in Appendix E.
Group meetings were 60 minutes in duration and commenced with a review of the
daily practice exercises, followed by a full set of exercises and an accompanying
discussion. In keeping with its previous usage, participants were not provided with an
audio tape for completing their practice exercises. Rather, the program manuals provided
instructions on constructing sound scapes using six live sounds. Facilitation of the
program was shared between two instructors, both experienced clinical psychologists.
Mindfulness Meditation
In the mindfulness meditation condition, participants attended a series of
meditation classes at a local Buddhist education centre. Weekly meetings were conducted
by a highly experienced Buddhist monk (Venerable Tedjadhammo) who taught
participants an array of basic meditative techniques (including breathing, walking and
sitting meditations). Classes commenced with an open discussion about meditation
practice (10-15 minutes), followed by 30-45 minutes of guided mediation and concluded
with 15-20 minutes of facilitated discussion (including guidance on how to complete
homework exercises).
Mindful Creativity
The mindful creativity program required participants to work on a creative project
for 6-weeks. This activity was selected because it was expected to be a more robust
training in mindfulness than somewhat artificial procedures (e.g. word-production tasks)
166
used in previous studies (e.g. Alexander et al., 1989). At the first meeting participants
were asked to nominate their project (e.g. painting, clay sculpture), with the only
stipulation being that they choose something they had never done before, or had not done
in the previous five years. The course was facilitated by a psychologist familiar with
Langers socio-cognitive theory of mindfulness.
Table 6.2.
Outline of Mindful Creativity Program
Weekly Themes
Description
Week 1:
Living As a Process
Introduction to the program. Distinction drawn between outcomefocused and process-focused thinking patterns. Participants were
encouraged to use the creative project as a way of strengthening their
present-moment (i.e. process) focus.
Week 2:
Taking a Fresh Look
Week 3:
Openness to Experience
Week 4:
Using Context
Week 5:
Developing Perspectives
Week 6:
Staying Mindful
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Measures
Mindfulness
Mindfulness was measured using the Mindful Attention Awareness Scale
(MAAS) (Brown & Ryan, 2003), a 15-item self-report measure scored rated on a 6-point
scale (1 = almost always, 6 = almost never). Items include I rush through activities
without being really attentive to them and I find myself doing things without paying
attention. The instrument has good test-retest reliability and internal consistency ranging
from 0.80 to 0.87 (Brown & Ryan, 2003). The sample alpha was 0.81.
Mental Health
Psychopathology was measured using the 21-item Depression Anxiety and Stress
Scale (DASS-21) (Lovibond & Lovibond, 1995). Measured on a 4-point scale (0 = not at
all, 4 = very much), the scale has good test-retest reliability and internal consistency
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(Lovibond & Lovibond, 1995), with alpha coefficients ranging from 0.87 to 0.94 reported
in both clinical and community samples (Antony, Bieling, Cox, Enns, & Swinson, 1998).
In this study the subscale alphas ranged from 0.72 to 0.89.
Wellbeing
The wellbeing measures used in this study were the same as used in Study 2.
Sample alphas for the subjective wellbeing variables (Bradburn, 1969; Diener et al.,
1985) were positive affect = 0.90, negative affect = 0.83, and satisfaction with life = 0.86.
The sample alphas for the six psychological wellbeing subscales (Ryff, 1989) were
autonomy = 0.82, environmental mastery = 0.77, personal growth = 0.72, purpose in life
= 0.86, positive relations with others = 0.74 and self-acceptance = 0.89.
See Appendix B for a copy of these measures.
Personal Goals
To investigate the impact of MT on goal attainment, it was necessary to (i) elicit a
set of personal goals from each participant, and (ii) ensure the training did not incorporate
elements that might facilitate (or coach) participants towards the attainment of goals. This
would allow any changes in goal attainment to be more directly attributable to the effect
of MT, rather than to the acquisition of specific goal attainment strategies and/or
techniques. Course instructors were asked to avoid extended discussions of how MT
exercises might relate to the attainment of personal goals.
In order to obtain a more sensitive measure of goal attainment in this study (and
address a limitation of Study 2), participants were asked to articulate three personal goals
and rate each of them for perceived difficulty and past attainment. To assist participants
169
articulate their goals in this way, a goal setting booklet was provided with a full set of
instructions (see Appendix E). In line with the procedure employed by Grant (2003a),
each personal goal (e.g. Complete a financial needs statement) was rated for its
perceived difficulty (1 = very easy, 2 = easy, 3 = difficult, 4 = very difficult) and for past
attainment (0% = no attainment to 100% = total attainment). Mean goal attainment
scores were then calculated by multiplying the difficulty ratings for each goal by the
success ratings for each goal, before summing these scores and finally dividing them by
the total number of goals (as follows):
Goal
=
Attainment
The advantage of this method is that, by weighting each goal for its perceived
difficulty, the measure becomes more sensitive to change because goals with higher
degree of difficulty can exert more influence over the overall attainment scores than goals
with lower difficulty ratings. Post-training attainment scores were obtained by presenting
participants with their Time 1 goals and asking them to re-rate those goals for difficulty
and attainment. Given the potential for Time 2 attainment scores to be biased by the
recall of Time 1 ratings, these ratings were removed from the goal questionnaires prior to
obtaining the post-MT attainment ratings.
Results
Program Engagement
Before assessing the relative effects of the training programs, a manipulation
check was conducted to determine whether the groups were equivalent with regard to
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their understanding of the training rationale and expectancy of benefit. After the first
meeting with their instructors (at which the programs were outlined in detail),
participants used a 100-point scale (0 = Not at all, 100 = Very much) to rate how much
they: (i) understood the rationale for their program, and (ii) expected it would benefit
them. Results are displayed in Table 6.3.
Participants reported both a satisfactory understanding of the rationale for MT,
along with a reasonable expectation that the programs would be beneficial (mean ratings
all >70). Although the mindful creativity (MC) group did report significantly greater
understanding of their rationale than the mindfulness meditation (MM) group, data
collected during registration indicated that >75% of the MM group had no experience in
meditation. As such, this difference may merely reflect familiarity with core activities of
these groups (i.e. meditation is less familiar than creative activities such as painting or
sculpture). No differences existed between the groups for expected benefit.
Table 6.3.
Means, Standard Deviations and ANOVA for Program Engagement Factors
AT
MM
MC
Variable
SD
SD
SD
MS
F(2,52)
Rationale
79.4
17.1
70.8
21.1
85.3
12.5
971.05
3.29 *
Expected Benefit
70.3
21.0
80.0
15.7
79.7
20.5
556.81
1.50
Meeting Attendance
4.50
1.25
4.78
1.26
5.05
1.07
1.41
0.98
Homework Completion
1.76
0.65
2.64
0.74
2.00
0.79
3.52
6.54 **
Note: Maximum values for Rationale = 100, Expected Benefit = 100, Meeting Attendance = 6, and Homework
Completion = 4.
* p < .05, ** p <.01 (2-tails).
In general, the MT sessions were well attended and no difference was found
between the groups for attendance. The groups did differ, however, on homework
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completion, with the attention training (AT) group completing significantly less daily
practice than both the MM (p <.001) and MC (p <.05) groups. Given the more
demanding nature of the AT practice tasks (which required the creation of a soundscape)
this result was not unexpected.
Quantitative Analysis
To determine the impact of the MT programs on the dependent variables, data
was analysed using a mixed design repeated measures ANOVA with one betweensubjects factor (group) and one within-subjects factor (time). Planned comparisons were
conducted to determine how the experimental groups performed relative to the control
group. In addition, post hoc results (without Bonferroni corrections) were examined to
determine any possible differences across training groups and to examine the interaction
of time and group.
Missing Values. It should be noted that approximately 30% of the participants
were either non-contactable or did not respond to requests for follow-up data, with the
missing data distributed evenly across the groups. Whilst the reduced Time 3 response
rate was not unexpected given the difficulty associated with collecting follow-up data
from adult community samples, this was exacerbated by the need to ensure that
participants were not unduly harassed for data. For this reason, follow-up attempts were
limited to two telephone calls and two emails. In order for repeated measures analyses to
be run across three time points, however, it was necessary to estimate the missing Time 3
values by computing the average ratio of Time 2 and Time 3 scores (per group) that were
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obtained from all other participants. Caution is therefore recommended when interpreting
the results of analyses involving Time 3 data.
Hypothesis #1
Pre-post training means and standard deviations for MAAS scores are shown in
Tables 6.4 and are graphically displayed in Figure 6.1. Consistent with the first
hypothesis, MT was found to be associated with statistically significant increases in
mindfulness across all the training groups (see Table 6.4 for significance values and
effect sizes). Whilst the control group also reported a pre-post increase, this difference
was non-significant. As participation in research has a tendency to heighten selfawareness in individuals (Langer, 1994), such an increase is understandable in this study.
Table 6.4.
Means and Standard Deviations for MAAS Scores
AT
(n = 18)
Measure
MAAS
Pre
Post
MM
(n = 18)
Pre
Post
MC
(n = 19)
Pre
C
(n = 17)
Post
Pre
Post
48.2
59.3
50.3
60.3
48.4
58.6
49.3
51.9
SD
8.1
11.1
8.7
10.4
10.3
6.9
9.6
11.2
<.001
<.01
<.001
.08
1.00
0.96
1.48
0.23
Note. Paired t-tests were used for tests of significance. All p-values are 2-tailed.
It should be noted that no follow-up (Time 3) data was obtained from the control
group. In order to allow a repeated measures ANOVA to be performed on all the MAAS
data, it was necessary to estimate Time 3 scores for this group. To ensure a conservative
estimate of these values, it was decided to use the corresponding Time 2 values. This
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decision was conservative because it assumed these participants would have maintained
their elevated levels of mindfulness over 3-month follow-up period. However, these
participants did not receive any mindfulness skills training and, as such, it is more
probable that MAAS scores for this group would have decreased by Time 3.
A significant group x time interaction was found (F(6, 136) = 3.18, p <.05). As
shown in Table 6.5, post hoc analysis revealed MAAS scores for all the MT groups
significantly increased between Time 1 and Time 2. In contrast, MAAS scores decreased
for all groups during the post-training period (Time 2 v 3), with the AT and MM groups
reporting significant decreases in mindfulness during this period (ps <.001 and <.05
respectively). This suggests that the skills learnt in the MC group may have been more
easily applied to everyday situations than those learnt in the AT and MM groups. Overall,
however, the training programs appear to have been effective in achieving sustained
increases in mindfulness, with the MM and MC groups reporting significantly increased
MAAS scores between Time 1 and Time 3 (both p <.001). The increase in AT group
approached significance (p <.06).
70
Rating
60
Pre
Post
50
Follow -up
40
30
AT
MM
MT
Group
174
Time
Difference
SE
Time
Group
AT
1v2
-11.06
2.31
<.001
AT v C
AT
2v3
6.92
1.26
<.001
AT
1v3
-4.14
2.18
.06
MM
1v2
-9.94
2.31
MM
2v3
2.63
MM
1v3
MC
Difference
SE
7.34
3.38
<.05
MM v C
8.34
3.38
<.05
MC v C
6.64
3.33
<.05
<.001
AT v MM
-1.00
3.32
.76
1.26
<.05
AT v MC
0.70
3.28
.83
-7.32
2.18
<.001
MM v MC
1.70
3.28
.61
1v2
-10.21
2.25
<.001
AT v C
0.42
3.25
.89
MC
2v3
1.09
1.23
.38
MM v C
5.71
3.25
.08
MC
1v3
-9.12
2.11
<.001
MC v C
5.55
3.21
.09
1v2
-2.59
2.38
.28
AT v MM
-5.29
3.20
.10
2v3
0.00
1.30
1.0
AT v MC
-5.13
3.16
.11
1v3
-2.59
2.24
.25
MM v MC
0.16
3.16
.96
Hypothesis #2
Pre-post training means and standard deviations for the mental health and
wellbeing variables are shown in Table 6.6. The second hypothesis predicted that MT
would be associated with significant pre-post reductions in depression, anxiety and stress.
175
The pre-post mean scores for depression, anxiety and stress are displayed graphically in
Figures 6.2, 6.3 and 6.4.
Depression. The analysis of pre-post mean scores revealed a significant main
effect for time (F(1, 68) = 7.74, p <.01) but not for group. No interaction effect was
found. Although the AT group did report a statistically significant pre-post decrease in
depression, this did not significantly differ from controls. Furthermore, post hoc
comparisons using Time 3 data indicated that this improvement was not sustained, with
participants reporting a significant increase between Time 2 v 3 (p <.05). Whilst levels of
depression did drop in the AT condition between Time 1 and Time 3, this difference was
not significant (p =.09). In contrast, although the MM and MC groups reported nonsignificant decreases between Time 1 v 2, and Time 2 v 3, the overall decrease between
Time 1 v 3 was statistically significant for both (p <.05).
7.00
6.00
Rating
5.00
Pre
4.00
Post
3.00
3mths
2.00
1.00
0.00
AT
MM
MC
Group
176
time, both the AT and MM groups reported significantly less anxiety compared to
controls (p <.05). The MC group did not significantly differ from the control group, nor
did the training groups differ from each other.
5
Rating
4
Pre
Post
2
3mths
1
0
AT
MM
MC
Group
177
178
3.8
(4.3)
1.5
(1.8)
6.6
(4.1)
19.5
(7.4)
21.2
(5.6)
14.9
(6.1)
38.7
(7.3)
37.5
(7.8)
45.1
(4.9)
39.3
(7.2)
38.9
(9.2)
36.1
(9.6)
6.5
(4.3)
3.6
(2.7)
8.2
(4.2)
17.2
(6.7)
19.7
(4.6)
18.8
(5.3)
35.4
(7.3)
34.0
(6.9)
41.2
(5.9)
36.1
(5.8)
35.9
(10.1)
31.3
(8.4)
Depression
Anxiety
Stress
PWB Autonomy
PWB Self-Acceptance
<.05
.11
.09
<.01
.09
.08
<.01
.11
<.05
.17
<.01
<.01
0.50
0.33
0.44
0.80
0.45
0.45
0.64
0.27
0.31
0.39
1.17
0.63
37.2
(9.9)
38.6
(8.9)
41.6
(5.6)
45.3
(5.8)
34.9
(8.6)
38.7
(7.5)
17.1
(5.4)
19.6
(5.7)
21.8
(7.7)
9.2
(4.9)
3.3
(2.4)
3.9
(3.2)
Pre
41.6
(7.5)
41.9
(8.7)
43.0
(6.9)
46.6
(5.8)
38.9
(8.5)
40.4
(5.2)
14.7
(6.3)
21.3
(5.8)
24.1
(8.1)
5.3
(3.5)
1.4
(1.7)
2.8
(3.2)
Post
<.05
.12
.52
.49
.09
.37
.12
.20
.08
<.01
<.01
.32
0.59
0.38
0.20
0.22
0.47
0.33
0.38
0.29
0.28
1.11
1.12
0.34
Mindfulness Meditation
(n = 18)
37.3
(8.1)
39.4
(8.4)
38.7
(6.1)
44.8
(4.8)
35.6
(7.5)
38.6
(6.9)
16.7
(5.6)
21.4
(5.8)
19.7
(5.8)
7.4
(3.9)
3.5
(2.5)
5.0
(3.9)
Pre
38.8
(8.9)
41.7
(8.1)
39.8
(5.1)
46.3
(4.3)
39.8
(6.6)
40.1
(6.8)
14.6
(6.3)
22.6
(5.6)
22.9
(7.2)
6.4
(4.5)
2.8
(2.5)
4.4
(4.9)
Post
.36
<.05
.15
.09
<.01
.31
.14
.23
<.05
.36
.19
.41
Mindful Creativity
(n = 19)
0.17
0.28
0.22
0.35
0.64
0.22
0.33
0.21
0.44
0.22
0.28
0.12
38.4
(7.9)
38.4
(8.9)
40.7
(6.7)
44.1
(5.2)
37.2
(6.1)
37.6
(8.3)
17.0
(5.5)
23.0
(4.7)
20.3
(6.7)
9.4
(4.3)
4.2
(3.3)
4.1
(4.0)
Pre
Note. Paired t-tests were used for tests of significance. All p-values are 2-tailed. SWB = Subjective Well-Being, PWB = Psychological Well-Being
Post
Pre
Measure
Attention Training
(n = 18)
Means and Standard Deviations for Mental Health and Wellbeing Variables
Table 6.6
38.6
(6.0)
39.9
(8.1)
41.3
(7.0)
43.7
(5.7)
37.4
(7.0)
38.5
(9.2)
15.2
(5.4)
22.1
(4.8)
21.5
(7.1)
8.9
(4.1)
4.3
(3.7)
4.1
(3.5)
Post
.38
.23
.37
.88
.98
.86
.11
.48
.61
.79
.34
<.05
Control
(n = 17)
0.03
0.19
0.09
0.07
0.03
0.10
0.33
0.19
0.17
0.12
0.03
0.00
Stress. The analysis of pre-post stress scores revealed a significant main effect for
time (F(1, 68) = 7.74, p <.01) but not for group or the group x time interaction. As shown
in Figure 6.4, all groups were less stressed at the conclusion of the training period. Only
the MM group reported a significant pre-post difference, however, and was significantly
different from the control group at Time 2 (p <.05). However, this improvement was not
sustained, with follow-up data indicating that MM participants reported a significant
increase in stress between Time 2 v 3 (p <.01), an increase that rendered the overall
decrease in stress (i.e. Time 1 v 3) non-significant (p =.185).
10
9
Rating
8
Pre
Post
3mths
6
5
4
AT
MM
MC
Group
179
Hypothesis #3
The final hypothesis predicted that participation in MT would significantly
increase pre-post ratings of goal attainment. Pre-post means and standard deviations for
goal attainment ratings are displayed in Table 6.7. It should be noted that three
participants (one in the MM group, two in the MC group) were excluded from the
analysis because they did not provide post-training (Time 2) goal attainment ratings.
As explained in the methods section (see page 170), goal attainment in this study
was calculated using ratings of both goal difficulty and past attainment. As such, it is
possible that any pre-post increases in goal attainment may occur not as a result of
increases in actual attainment but rather because participants perceived their goals to be
180
more difficult (thus increasing the overall attainment score). Preliminary analysis of the
data indicated that this was not the case, however, with a paired samples t-test revealing
that difficulty ratings actually decreased slightly across the groups; a difference that was
found to be non-significant (p = 0.35)
Table 6.7.
Means and Standard Deviations for Goal Attainment
AT
(n = 18)
Measure
Goal
Attainment
Pre
MM
(n = 17)
MC
(n = 17)
C
(n = 17)
Post
Pre
Post
Pre
Post
Pre
Post
67.2
109.6
73.6
112.4
63.9
129.8
55.5
51.3
SD
48.4
74.7
55.4
73.8
68.5
102.2
56.7
59.1
<.05
<.05
<.01
.55
0.67
0.59
0.76
0.07
Note. Paired t-tests were used for tests of significance. All p-values are 2-tailed.
181
Qualitative Analysis
In order to understand more about how MT was experienced by the participants,
participants were asked to complete a program evaluation. To ensure anonymity,
participants returned the completed evaluations to an independent third party and only
identified the training program they had completed. As the control group received no
training, these participants were excluded from the evaluation, leaving a total of 55
possible respondents.
The program evaluation included the following questions:
182
Table 6.8.
Program Evaluation Data Grouped by Response Category (N = 33)
AT
(n=10)
MM
(n=13)
MC
(n=10)
Nature of Exercises
Nothing Helpful
11
14
15
Meeting Venue
Nature of Exercises
Nothing Unhelpful
12
Improved Mood
None
11
16
13
17
26
18
Categories
Most Helpful Aspect
Total Responses
Least Helpful Aspect
Total Responses
Positive Changes
Total Responses
Motivation
Total Responses
Note: As some respondents provided more than one response per category, some
category totals exceed the total number of respondents in that group.
(+) = positive impact on motivation, (-) = negative impact on motivation.
183
Attention Training
Based on the evaluation data, the AT program appears to have been the most
demanding and challenging. Indeed, for half the respondents in this group, the Most
Helpful aspect of the program was developing an understanding of the theory and
research that underpins attention training. Relatively fewer found the exercises or the
structured nature of the program appealing:
184
The least helpful part of the course was the organisation required before
beginning each attention training session.
For half of the respondents AT did not yield any noticeable Positive
Changes in how they were thinking, feeling or behaving. For others participation
in the group had the following results:
I have become much better at balancing competing demands. I have had to
face a major family crisis which started in Week 5 of the course. I think
my attention training (which I had been doing religiously) helped me to
deal with it in a way that surprised me.
185
More open and accepting of life taking on board the ups and downs as
learning experiences.
Mindfulness Meditation
In contrast, MM trainees were predominantly positive. For example, several
respondents indicated that the Most Helpful aspect of the program was having access to a
regular class and an experienced teacher. For others valuable personal insights emerged
from merely engaging in regular meditation practice:
Remembering to take time out in the day to deal with the external factors of
life and to learn how to deal with them effectively.
Learning that taking time for myself was not a selfish act.
Interestingly, the most salient Least Helpful aspect of the program was the venue
where the classes were held. Three respondents stated that there was nothing about the
program that was unhelpful. Of the remaining responses, one participant felt that the
course was not relevant enough to personal circumstances (e.g. a weight loss goal);
another found the re-emergence of some unresolved thoughts and feelings difficult and
unhelpful, whilst another disliked:
186
The arrogant assumption that everyone will see eternal truths and deep
insights in the writings of Buddhist philosophers.
Participants cited numerous Positive Changes that appeared to result from
daily meditation practice:
I dont get angry easily as before, I tend to stay focus even under pressure. I
feel happier.
More focused, greater clarity in thinking, more calm, able to put things into
perspective more, more accepting with my strengths and weaknesses, more
peaceful, able to deal with things more effectively.
I feel more calm, more of the time. I also feel more cheerful and less
judgmental of others. I notice fewer negative feelings and am less inclined
to be come angry.
187
It was not difficult to be motivated. Practice was well structured, not too
rigourous and easy to incorporate into daily life.
Mindful Creativity
Similar to the meditation group, the experiences of the MC trainees appear
to have been largely positive, with the Least Helpful aspects of the course
188
restricted to comments related to venue, the size of the group and some frustration
with particular group members. Several comments referred to Positive Changes
that related to expanded levels of awareness (of self and others) and better
emotional control. For example:
I think I am considering where people are coming from more than I used to.
I am not judging them immediately based on their behaviour, but am more
likely to consider other reasons for [their] behaviour. I am also far less likely
to take this behaviour personally.
Less focus on the past. Awareness that focus on present rather than the
future can be constructive and help alleviate stress. Discovery that a creative
project can be an unexpectedly positive and enjoyable activity.
189
directly target the specific career and lifestyle issues they had hoped to address.
For another, the project appeared to uncover a psychological barrier:
I understood the concept of setting up a creative project and the need for
regular (daily) attention to it, but the task oriented part of my brain was set
in stone. Despite failing in maintaining motivation to participate let alone
complete the creative project, I still found the six weeks very worthwhile. I
am even more convinced the concept of mindfulness is a very important life
tool and would like to pursue learning more.
The evaluative data collected in this study has helped to illuminate several
important issues. First, participants generally found it difficult to dedicate 20 minutes a
day to the completion of their MT practice exercises, with numerous participants
reporting that their participation was negatively impacted by a variety of external (i.e.
work or family) factors. Whilst some found that work and travel commitments were not
conducive to attendance at group meetings and/or regular completion of the MT practice
exercises, others found it difficult to find an appropriate space at home to either: (i)
construct an adequate AT soundscape; (ii) complete MM exercises without interruption;
or (iii) fully engage in their MC project activities.
Second, several participants in the MM and MC groups stated that the most useful
aspect of their program was related to the facilitator and/or the discussions that took place
in the group meetings (particularly the shared experience of others who were observing
positive effects of MT). In contrast, participants in the AT group did not identify their
instructors as being a strongly positive influence. However, this perception was most
190
likely impacted by the forced absence of the more experienced instructor from four out of
six training sessions, leaving the less experienced instructor to lead the majority of AT
sessions. This may help to explain the lower homework completion rates observed for
this group (see Table 6.2), as the less experienced instructor seems to have struggled to
satisfactorily address some of the difficulties that participants reported during the
program (e.g. preparing for practice exercises, disliking the repetitive nature of AT).
Finally, participants in the AT group reported fewer positive changes than the
other groups, which is somewhat surprising given quantitative data indicating significant
decreases in depression and anxiety for this group. However, in retrospectively
evaluating the program, it may be that information related to the challenging nature of the
AT exercises was more salient than information related to its positive effects. Given that
AT attempts to change information processing routines (by helping individuals to direct
excessive attention away from self-referent information), it may be that the positive
effects of MT were more subtle and, therefore, less obvious to participants in this group.
Discussion
This study provides empirical evidence that mindfulness can be cultivated in a
variety of ways, using procedures that seek to develop attentional capacities through the
use of both internal and external stimuli. The results indicate that the meditative, sociocognitive and cognitive-attentional training programs were all effective for increasing
levels of mindfulness, and that these increases were accompanied by a variety of
improvements in mental health, wellbeing and goal-directed self-regulation.
191
192
resources towards forms of information that support, rather that thwart, adaptive thought
and action (Wells & Matthews, 1994).
Mindfulness Meditation. Given the growing body of evidence related to the
efficacy of MBSR and various other forms of mindfulness-based therapy (Baer, 2003), it
was not surprising to find participants in this group reporting lower levels of anxiety and
stress. As explained, one of the principle aims of MM is to improve an individuals
ability to dispassionately observe ongoing experience, such that they become less
enmeshed in their internal struggles and see the true nature of things more clearly
(Kornfield, 2004). Lower levels of anxiety would therefore be expected in this group, as
anxiety provoking thoughts are likely to have been met with lower levels of emotionality.
In addition, because MM is also useful for inducing relaxation (Baer, 2003), the regular
practice of these exercises was expected to have a positive effect on stress levels.
Mindful Creativity. In contrast to AT and MM, participants in this group appeared
to feel more efficacious, capable of effectively managing their surrounding world
(environmental mastery), whilst also reporting better quality interpersonal relationships
(positive relations with others). Given that the MC program encouraged participants to
mindfully engage with the world (by relaxing cognitive commitments and attempting to
form new categories or schema), it is not surprising that this program appears to have had
a greater impact on the sense of mastery that participants perceive over their external
experience, rather than their internal experience.
193
194
Limitations
There are a number of limitations that need to be considered when interpreting the
results of this study. First, as the participants were self-selected, it is likely they possessed
an interest in mindfulness that is not representative of the general adult population. As
such, the findings may not generalise to other groups. Second, as the study was not
195
196
Conclusion
The results presented in this chapter suggest that the development of
mindfulness skills may be an important component of any intervention that is designed to
facilitate the attainment of personal goals. Although further research is required to
validate the efficacy of these MT programs, it is tempting to speculate on how such
programs might be incorporated into a framework for coaching. Several questions
immediately arise. For example: At what point in the coaching process would MT best be
delivered? Should CB-SF coaching and MT be delivered simultaneously or sequentially?
If so, in what order? What is the optimal training period for MT?
197
198
Chapter Seven
Applying Goal Attainment Scaling in Coaching Contexts:
A Useful Tool for Researchers and Practitioners
Introduction
The finding that different forms of mindfulness training (MT) can enhance goal
attainment is potentially important for the development of evidence-based coaching
practice (EBCP). It suggests that goal-directed self-regulation may be greatly enhanced
by the development of mindfulness skills, providing some justification for the inclusion
of MT in coaching interventions. However, as goal attainment ratings in the previous
study were based solely on each participants subjective assessment of performance, the
result should be interpreted with some caution. This is because self-reported goal
attainment ratings are susceptible to distortion and bias (e.g. performance rationalisations,
recall inaccuracy), raising doubts about the degree to which observed changes in goal
progression and goal attainment reflect actual changes in those variables. Ideally,
coaching research should involve the use of measures that attempt to control for potential
sources of distortion and bias. However, most of the outcome studies to appear in the
coaching literature have relied on simple self-report measures (Grant, 2003a; Green et al.,
2006; Spence & Grant, in press), with only the occasional study employing more
objective means of measurement (e.g., Olivero, Bane, & Kopelman, 1997).
199
This chapter focuses on some of the key issues related to the accurate
measurement of coaching outcomes. After identifying the limitations of existing
measurement methods, goal attainment scaling (GAS) is introduced as an alternative
research tool and practice methodology, accompanied by a detailed description of the
scaling procedure and the computation of GAS T-scores. Whilst GAS has many positive
attributes that make its use within coaching contexts potentially beneficial (e.g. greater
objectivity, flexibility), several limitations are noted. Given that use of T-scores in
quantitative research analysis is one of the most contentious aspects of GAS (MacKay &
Lundie, 1998), this issue is examined in detail and alternative presentations of GAS data
explored.
It is concluded that there are two aspects of GAS that make it a potentially useful
tool for both coaching researchers and practitioners. First, it represents a more rigourous
approach to the measurement of goal attainment. Second, the cognitive processing that
the use of GAS elicits from individuals may catalyse important attainment processes,
such as action planning and behavioural monitoring. Given these (and other) positive
attributes, the use of GAS in coaching research and practice are worthy of exploration. To
this end, the conceptual issues discussed in this chapter help to inform the development
of a GAS coaching methodology that will be tested in the final study of this dissertation.
200
2002), the measurement process typically begins with a request that participants record a
specified number of goals in a personal goal questionnaire or workbook.
In these studies, goal attainment ratings are obtained in one of two ways. First, a
pre-coaching goal attainment score is obtained by having participants rate their success
for all goals on a simple 5-point Likert scale (e.g. 1 = 0% successful and 5 = 100%
successful). These ratings are then summed and divided by the total number of goals to
obtain a mean attainment score for Time 1. This process is then repeated at the postcoaching interval (Time 2), along with any follow-up intervals (Time 3, Time 4, etc).
Having obtained a series of attainment scores, data from multiple time points can be
statistical analysed to determine the impact of coaching on goal attainment. Both Green et
al (2006) and Spence and Grant (in press) have employed this method.
Second, the method outlined above can be extended by the addition of a difficulty
rating that, like attainment, can be measured on a Likert scale (ranging from, say, 1 =
very easy to 4 = very difficult). As explained in Chapter Six, this approach calculates
goal attainment scores in the following way:
Goal
=
Attainment
The major advantage of this method is that, by weighting each goal for its
perceived level of challenge, the measure becomes more sensitive to change, as goals
with higher difficulty ratings exert more influence the overall attainment scores than
goals with lower ratings. Thus, if the difficulty rating for Goal 1 is 4 (very difficult) and
Goal 2 is 2 (moderately easy), and the same amount of progress is observed for both
goals between two time points, then a greater degree of attainment will be recorded for
201
Goal 1 than Goal 2, due to the greater weighting it has received. This approach was
employed in the previous chapter and has also been used by Grant (2003a).
202
203
for growth and development (e.g. Increase number of social interactions to overcome
shyness). At the second level these general goals are expressed according to a set of
specific behavioural units that are easily observable, measurable and, most importantly,
realistic for the client (e.g. Initiate conversations with two new people every day).
Table 7.1.
Example of a Goal Attainment Scaling Chart
Goal 1
Become more social
Goal 2
Become more serene
Best expected
Outcome
Expected
Outcome
Worst expected
Outcome
Once the client and the helper agree on the specific behaviours that represent
improvement, agreement is also sought on a specific level of attainment that represents a
realistic (but stretching) goal for the client. Once agreed, this becomes the scale midpoint (Expected Outcome). After a realistic goal has been set, four alternative levels of
accomplishment are agreed (i.e. Best Expected Outcome, More than Expected Outcome,
Less than Expected Outcome, Worst Expected Outcome) in order to permit program
204
outcomes to be measured with a greater degree of accuracy. The important steps and
considerations for the completion of GAS charts are outlined in Table 7.2.
Table 7.2.
The Goal Attainment Scaling Process
Step
Description
Client and coach discuss and agree on the general goal(s) of the
program (e.g. improve physical fitness)
A critical step. Both the client and coach appraise and agree on a
level of attainment that is both meaningful and realistic for the
client given their history and current situation
After establishing a goal chart, the intervention commences and runs for a
specified period of time. Having determined how goal attainment data will be collected
205
prior to the commencement of the program (see Step 4, Table 7.2), data collection should
be unambiguous, relatively simple and as immediate as possible (rather than
retrospective). The GAS data is assembled and presented to all those involved in the goal
setting process (i.e. client, helper, others), such that an agreement can be reached on what
level of goal attainment has been achieved (Schlosser, 2004). This concludes the GAS
process.
206
T = 50 +
10wixi
(1-)wi + (wi )
Where:
wi = weights assigned for each particular goal
xi = the attainment score for each goal (a value from -2 to +2)
= the average intercorrelation of attainment scores (assumed to be 0.30)
T-scores are useful for evaluation not only because they provide an index of
individual performance within different intervention groups, but also because obtaining a
standardised unit of goal progression allows statistical comparisons to be made between
groups (MacKay & Lundie, 1998). A fully worked example of a T score calculation is
provided by Schlosser (2004).
Strengths
The advantages of using GAS for program evaluations has been widely reported
(MacKay & Lundie, 1998; Ottenbacher & Cusick, 1990; Schlosser, 2004) and can be
summarised as follows:
207
i)
ii)
iii)
iv)
GAS does not rely on the costly central reporting systems that produce many of
the metrics routinely used in executive or workplace coaching (e.g. personality
inventories, multi-rater feedback tools). Rather, GAS scales can be produced
relatively easily and at minimal cost;
v)
As GAS operates on a set of simple goal setting principles, the adoption of GAS
methods should be relatively straightforward for coaches and researchers
already trained in these principles;
vi)
208
vii) Finally, the calculation of GAS scores provides a numeric index that can permit
performance to be accessed over time and used for both within-subjects and
between-group comparisons. However, as it will be shown, the validity of GAS
scores has been widely questioned, which may make this aspect of the
methodology inappropriate in some circumstances.
Limitations
Despite its appeal, several aspects of GAS have been called into question.
Arguably the most contentious issue relates to the psychometric properties of GAS scores
and the argument that they are a parametric expression of non-parametric information
(Schlosser, 2004, p. 231). This criticism revolves around the calculation of T-scores and
the observation that whilst outcome scores such as -2 to +2 are ordinal data, GAS
computations treat them as interval data, in order to allow their transformation into
standard scores (MacKay & Lundie, 1998).
Second, the calculation and interpretation of GAS scores relies upon a number of
assumed values. These values, which include an assumed mean of 50 and a standard
deviation of 10, are required to permit the parametric analysis of GAS data. In addition,
the calculation of T-scores involves the use of a constant value () to represent the
expected overall inter-correlation among an individuals goal scores. Kiresuk and
Sherman (1968) originally assumed this value to be equal to 0.30. Critics have seriously
questioned the assignment of these arbitrary values, arguing that their use makes T-scores
almost meaningless (MacKay & Lundie, 1998)
Third, GAS is time consuming and labour intensive. Regardless of whether it is
used by researchers or practitioners, a considerable amount of time, energy and care is
209
needed to ensure that (i) the construction of GAS charts is completed with precision, (ii)
the measurement systems are suitable, and (iii) the assessment of outcomes is rigourous
and objective. Finally, Cytrynbaum et al (1979) has noted the possibility that floor effects
may be present in GAS evaluations. Given that the 0-point on a GAS scale represents the
clients goal, it is likely that current attainment for most clients will be at lower levels on
the scale (i.e. the -1 or -2 levels). As such, goal regression may not be easily detected as
the scale provides little or no opportunity to measure deterioration in performance.
Research Considerations
Several recommendations have been made regarding the use of GAS for research
purposes (for a comprehensive discussion see Lewis, Spencer, Haas, & DiVittis, 1987).
As shown by Shefler and colleagues (2001), the psychometric properties of GAS improve
if certain methodological requirements are met. For example, to prevent bias of GAS
scores, it is strongly recommended that the follow-up assessments be conducted blindly
(that is, with no knowledge of the research hypotheses, the initial status of participants or
their group assignment) and by evaluators not otherwise involved in the intervention
(Ottenbacher & Cusick, 1993; Shefler et al., 2001). In addition, researchers have been
encouraged to minimise threats to internal validity by using control conditions (Schlosser,
2004), randomly assigning participants to groups after the completion of goal setting
(Ottenbacher & Cusick, 1990), and ensuring that research staff are adequately trained in
all aspects of goal scaling, such as the assessment of initial attainment status
(Cytrynbaum, Ginath, Birdwell, & Brandt, 1979; Shefler et al., 2001).
210
-2
-1
+1
+2
David
Claire
Louise
Peter
Total
211
Goal Instability
The self-regulation of behaviour is relatively straightforward whilst a goal
remains unchanged. However, goals are unstable constructs. Clients will sometimes find
212
that their aspirations, intentions and motivations change over time. For some this might
occur as a consequence of changed personal circumstances (e.g. personal injury, job loss)
or because an individual lacks commitment and is not appropriately energised towards it.
In any case, for researchers and practitioners using GAS to measure the
effectiveness of coaching interventions, changed goals are problematic because a new
scale is required every time a goal changes. It should be noted, however, that part of this
difficulty appears to be obviated in GAS by the presence of a higher order goal (e.g.
Increase muscular endurance) that is superordinate to a lower order goal(s) (e.g. Do
100 push-ups, 3 night a week). Given that goals are arranged hierarchically (Chulef,
Read, & Walsh, 2001), change in a lower order goal will not necessarily indicate goal
disengagement. Rather, it may merely indicate that a natural process of realignment has
occurred, one reflective of adaptive self-regulation (King, 1996).
While there is no way to ensure the stability of any clients goals over time, the
use of GAS does seem to provide a way to maximise goal stability. The establishment of
a GAS chart promotes a thorough examination of goals and aspirations. A GAS interview
provides an individual with opportunity to discuss, clarify and reality check the
appropriateness of their goals (a process that may be further assisted by a short period of
reflection). Given the intense cognitive processing that GAS encourages, it seems
reasonable to assume that these goals might be less susceptible to change.
Multidimensionality
Individuals have been shown to express goals across a number of different
dimensions. For example:
213
These dimensions are potentially challenging for coaches because they represent
preferences for certain types of goals that are associated with particular outcomes. For
example, autonomous goals have been found to be associated with sustained goaldirected effort and enhanced wellbeing, whereas controlled goals tend to produce less
effort over time and poorer wellbeing outcomes (Sheldon & Elliot, 1998).
The abstract-concrete dimension is important to the present discussion because a
clients willingness (or unwillingness) to engage in GAS may simply reflect a preferred
tendency to express goals at a particular level of abstraction. According to Emmons
(1992) these differences are related to low-level or high-level thinking. Low-level
thinkers are likely to find GAS naturally appealing, as they can express desired outcomes
as a series of well-defined behavioural units. On the other hand, high-level thinkers are
likely to find the expression of specific goals as overly simplistic, uninteresting, or even
insulting, given their preference for thinking more broadly. However, there seems to be
214
some virtue in encouraging people to understand how their goals fit together, as this can
allow coaches to engage clients in big picture discussions about their personal goal
systems and the degree to which their goals are congruent (i.e. reflect their values and
interests) and coherent (i.e. relatively free of competing goals) (Sheldon & Kasser, 1995).
Change Readiness
Another challenge often experienced when attempting to facilitate goal attainment
working with clients who are in different stages of change (DiClemente & Velasquez,
2002). For example, for clients in the contemplation stage of change (marked by
ambivalence towards behavioural goals) the use of GAS is unlikely to be met with much
enthusiasm, as they have yet to determine a compelling reason to change. As such, they
are unlikely to be appropriately energised towards any aspect of goal striving (including
goal establishment) and the introduction of GAS during this stage may only serve to
increase ambivalence and resistance. For this reason it is recommended that GAS be used
selectively with clients and only after an assessment has been made about a clients
readiness for change. Failure to do so may lead to mutual frustration and only serve to
develop a perception that the technique is ineffective.
In contrast, GAS is more likely to be embraced when a client has decided to make
change and is in the preparation stage (DiClemente & Velasquez, 2002). Here, GAS is
likely to provide the client with a useful process for formulating realistic action plans
and, once formulated, the GAS chart may be used as a point of reference during
implementation (action stage) and for sustaining effort (maintenance stage). Indeed,
many features of the GAS methodology suggest that it might be an effective way to move
215
Conclusion
Given these complexities, goal setting should not to be underestimated. Indeed,
being able to distinguish between different types of goals, knowing how they relate to
goal attainment and understanding how to maximise client motivation should be key
competencies for coaches. GAS has many positive attributes that appear well suited to
coaching. By finding ways of adapting GAS to coaching interventions, researchers and
practitioners would be furthering EBCP in at least three ways.
First, GAS could provide coaches with a useful framework for making the best
use of their goal-setting expertise. The focus that coaching places on goals implies that
coaches possess expert knowledge of different goal types, the associated goal attainment
literature, and the skills to use a range of goal setting methodologies. For coaches,
however, the possession of this expertise may not necessarily guarantee its use. Coaching
is underpinned by a basic assumption that clients are functional, the experts in their own
lives and capable of making important decisions, such as the articulation of goals
(Whitworth et al., 1998). Anecdotal reports suggest that this philosophical stance may be
so pervasive that many coaches feel uncomfortable about using technical expertise, lest
they become too directive and commit a violation of core Rogerian and solutionfocused principles. Yet, as Cavanagh (2005) has noted, the use of domain specific
216
knowledge is vital to effective coaching because sometimes the client simply does not
have access to what they need to know, and no amount of questioning will change that
(p. 4).
Second, apart from its practical value, GAS may prove useful for stimulating
meaningful communication between researchers and practitioners. Although both share
an interest in the formal assessment of coaching interventions, they are likely to be drawn
towards different outcome measures. For example, researchers interested in the
psychological effects of coaching will tend to be drawn towards quantitative measures
that permit within-subject and between-group effects to be detected on variables of
interest (e.g. emotional intelligence). In contrast, an executive coach will be more
interested in assessing and reporting on more tangible coaching outcomes (such as goal
attainment); data more likely to capture the attention of organisational stakeholders.
Finally, the utility of GAS may extend well beyond the measurement of outcomes
to the facilitation of goal attainment (Schlosser, 2004). Whilst this hypothesis remains
largely untested, such an effect seems plausible given the cognitive effort a client is
encouraged to expend during the GAS process. That is, setting specific and realistic goals
requires a client to think clearly about what they want to achieve and how much they are
capable of doing. As Locke (1996) has noted, there is overwhelming evidence that
intensive cognitive processing is a major factor in successful goal attainment. Thus, the
use of GAS in coaching seems sensible because increased self-reflectivity, the
collaborative nature of the process and the formal agreement of goals, may all interact to
stimulate goal-oriented cognitions (e.g. planning) and behaviour (e.g. monitoring), whilst
enhancing goal commitment; other variables known to be important for successful self-
217
regulation (Locke, 1996). If so, GAS may play an important additional role in goal
attainment by helping an individual to move from a deliberative to an implementation
mindset (Gollwitzer & Kinney, 1989).
Having outlined the relevance of GAS to the goals of EBCP, this dissertation will
conclude with the first empirical investigation of its use within a coaching context. More
specifically, GAS will be used to assess the impact of an integrative coaching framework;
a framework that combines mindfulness training with cognitive-behavioural solutionfocused coaching.
218
Chapter Eight
The Integration of Mindfulness Training and
Cognitive-Behavioural Solution-Focused Coaching Practice
Introduction
In Chapter 6 mindfulness training (MT) was found to be an effective means of
helping individuals better regulate behaviour towards the attainment of goals. This is
potentially important for the development of EBCP as it provides some justification for
integrating MT and coaching practices. Although the empirical validation of these
techniques requires further investigation, there are good theoretical and empirical reasons
for proposing such integration. However, it is currently unclear at what point in the
coaching process it would be best to introduce structured training in mindfulness skills.
This chapter specifically addresses this issue by outlining a rationale for the integration of
MT and cognitive-behavioural solution-focused (CB-SF) techniques, before testing
whether MT techniques are best employed at the beginning or the end of a coaching
intervention.
219
thoughts, beliefs, schemas, etc). In contrast, a focused attentional form is more action
oriented. It involves the redirection of attention away from more dominant schema, in
order to focus freshly on less dominant percepts that may assist cognitive restructuring
and support behaviour change. Whilst proposing that mindfulness is common to all forms
of psychotherapy, Martin argues that different therapeutic orientations place differing
emphasis on the use of open and focused attentional forms (e.g. the open attentional form
is more prominent in psychodynamics; the focused attentional form in cognitivebehavioural approaches).
Despite differences in the degree to which psychotherapies emphasise one
attentional form over another, both play an important role in cognitive, affective and
behavioural self-regulation (Martin, 1997). For example, when married couples attempt
to improve their communication patterns, success is likely to depend upon the ability of
both partners to use both open and focused attentional forms. That is, it will be important
(during spousal interactions) for the partners to be able to: (i) dispassionately observe
their thoughts, feelings and behaviours as they occur (open attentional form), in order to
help suspend habitual and unhelpful communication, and (ii) direct attention towards
novel sources of information (e.g. personal strengths and resources) that may help to
establish more helpful communication patterns (focused attentional form). In this way,
open and focused attentional forms represent both sides of the same coin.
220
type of stimuli are selected for elaborative processing. However, individuals differ in
their ability to control attention. Fortunately, a growing body of evidence indicates that
individuals can strengthen their attentional control (refer to Chapter 6). The primary
objective of MT is to build attentional control. In this regard attention is like a muscle,
and MT like gym equipment designed to strengthen and build that muscle. To better
explain how MT might be integrated with coaching, it is useful to further develop such
metaphors.
World-class rock climbers need to be exceptionally fit to remain competitive
in their sport (Goddard & Neumann, 1993). Whilst a considerable amount of a
climbers training regimen is spent climbing rock faces, this method of training
would be inadequate for developing the level of fitness required for elite climbing.
More likely, outdoor training will be supplemented by other forms of training, such
as gym training aimed at developing upper body strength, general muscular
endurance and flexibility. Although gym equipment has no direct connection to
rock climbing, such training is generally considered indispensable because it helps
the more technical aspects of rock climbing to be executed with greater precision
(Goddard & Neumann, 1993). Simply put, going to the gym is essential preparation
for rock climbers who wish to perform at their peak.
This example can be used to help understand the importance of mindfulness
within a coaching context. Although coaching has been found to be useful for facilitating
goal attainment (as shown in Study 2), a persons ability to self-regulate effectively may
be compromised if they do not have enough attentional muscle to support effective selfregulation. Thus, if goal striving is preceded by some form of MT (analogous to gym
221
equipment), then individuals are more likely to find the technical aspects of goal striving
(which is addressed in coaching) easier to manage and, in so doing, increase the
likelihood of goal attainment (analogous to successfully scaling a rock face). Restated in
terms of Martins (1997) concepts of open and closed attentional forms; the MT phase of
a coaching intervention would seek to develop open attentional form (and be useful
preparation for change), whilst the CB-SF coaching phase would seek to develop
focused attentional form (and be useful for helping to implement change).
Given the logic behind the use of MT as a preparation for goal striving, it was
hypothesised that significantly higher levels of goal attainment would occur when MT
preceded CB-SF coaching, compared to when MT followed CB-SF coaching. To test this
hypothesis, two coaching groups were included in the study design so that the delivery of
MT and CB-SF coaching could be systematically varied. Both coaching groups were
expected to report significantly greater goal attainment than the GHE group.
In keeping with findings reported in Study 3, it was also hypothesised that MT
would be associated with significant increases in mindfulness, improvements in mental
health (i.e. depression, anxiety and stress) and enhanced wellbeing (i.e. satisfaction with
life, environmental mastery and self-acceptance). Given the conceptual links between
mindfulness and metacognitive processing (as outlined in Chapter 6), MT was expected
to lead to reduced levels of rumination and increased self-reflection.
222
wrestle with the problem of how to encourage people to adopt positive health behaviours
(Armitage, 2005; Myers & Roth, 1997). A variety of different physical, psychological,
social and environmental factors appear to act as barriers to good health. According to
Myers and Roth (1997), these factors include psychological states such as laziness,
boredom, perceived lack of time and poor discipline. In recent times, however, health
coaching has been identified as a promising approach to achieving better health outcomes
(Palmer, Tubbs, & Whybrow, 2003). Defined in Chapter 2 as the practice of health
education and health promotion within a coaching context (Palmer et al., 2003, p. 92),
health coaching may prove to be a efficacious way of counteracting the apparent power
of the psychological states that undermine positive health behaviours.
Given these barriers to good health, it was decided that health coaching would be
an appropriate context for assessing the efficacy of an integrated MT/CB-SF framework
for coaching. Consistent with Studies 2 and 3, the current study draws on an adult
community sample and involves the random assignment of participants to experimental
groups. In addition, it utilises a placebo control group and a cross-over design, to allow
the delivery of MT and CB-SF coaching to be systematically varied (in order to
determine whether MT best supports self-regulation when it is delivered before or after
CB-SF coaching).
Method
Participants and Procedure
Participants responded to local media advertisements and registered their interest
via the internet or telephone. A series of information sessions were conducted in order to
provide registrants with a detailed description of the research and to determine suitability
223
for the study. A total of 57 adults attended these sessions. Upon giving their consent the
participants were asked to complete a packet of questionnaires, including a pre-activity
questionnaire.
Pre-Program Screening. The pre-activity questionnaire was used to screen
participants for any past or present medical conditions that might be exacerbated by
participation in a fitness program. These conditions were assessed in three categories.
Category 1 covered conditions such as hypertension, diabetes and heart problems;
Category 2 covered conditions such as asthma, high cholesterol and pregnancy; whilst
Category 3 covered back pain and musculoskeletal or joint injuries. Screening was to
ensure safety, not exclusion from the study. Medical clearances were required for any
participants reporting any incidence of a Category 1 condition, and for participants who
reported Category 2 or Category 3 conditions occurring within the preceding 12 months.
A total of ten participants reported Category 1 conditions and eight participants reported
recent Category 2 or Category 3 conditions. These participants (31% of the initial
sample) were contacted by telephone within 24 hours and advised of the need to obtain a
medical certificate from a general practitioner or specialist. A total of 12 participants
were subsequently excluded from the study based on their failure to provide a medical
certificate. This reduced the final sample to 45 participants.
After screening the participants were randomly assigned to one of three
conditions: Mindfulness Training-Coaching (MT-C), Coaching-Mindfulness Training (CMT), or General Health Education (GHE). Three participants decided not to continue
beyond the first week and were excluded from the analysis (N = 42). The characteristics
of the final sample are presented in Table 8.1.
224
Table 8.1.
Sex and Age of Participants in Study 4
Female/Male
Mean Age
(SD)
MT-C
C-MT
GHE
Total
(n=14)
(n=15)
(n=13)
(N=42)
11/3
10/5
7/6
28/14
35.5
(11.1)
36.2
(12.3)
36.2
(8.7)
36.0
(10.6)
No control group was used in this study. Rather, the use of a cross-over design
allowed each participant to serve as their own control. Data was collected across four
time points, with data collected at the information sessions constituting Time 1. The
control period spanned a 4 week interval that preceded the commencement of the
programs, with Time 2 data collected at the goal setting workshops (described below).
Additional data was collected at the conclusion of Week 4 (i.e. halfway through the
intervention; Time 3) and the conclusion of Week 8 (i.e. the end of the study; Time 4).
(i)
(ii)
proportions were found at both the -1 and -2 levels (ranging between 33% and 37% for
the -1 level, and 63% and 67% for the -2 level). As such, the groups can be considered to
have started the program with equivalent baseline levels of goal attainment.
227
phase by giving them the opportunity to share their training experience and to engage in
discussion about the relevance and application of MT to health goals.
Coaching Phase. This involved two face-to-face sessions (45 minutes) and two
telephone sessions (45 minutes). Again, these sessions were alternated so that the face-toface sessions were followed by telephone sessions. The face-to-face sessions were held in
interview rooms at the University of Sydney and were facilitated by six tertiary qualified
coaches (all of whom had a Masters degree in Coaching Psychology). To further assist
coachees during this phase, sheets were included in the Participant Workbooks to allow
note taking during coaching sessions (see Appendix G).
Participants attended four such seminars (one per fortnight) which were held in the
training room of a local sports centre. In the week between each seminar, the group
leader contacted each participant by telephone to check on progress and address any
questions or concerns. These calls lasted between 5-10 minutes.
229
230
That is, participants would be free to carry the kits to and from work, away on business
trips or into any quiet space suitable for MT (such as a public library or bedroom).
Measures
Goal Attainment
GAS charts were used to obtained data on goal attainment. To ensure that this
data was collected in a continuous (rather than retrospective) fashion, participants
received a workbook containing a personalised GAS chart and eight weekly GAS data
sheets. Participants were asked monitor and record their progress on a daily basis.
Metacognition
Two aspects of private self-consciousness were measured using the RuminationReflection Questionnaire (RRQ) (Trapnell & Campbell, 1999), a 24-item self-report
measure scored rated on a 5-point scale (1 = strongly disagree, 6 = strongly agree). Items
from the rumination sub-scale include Often Im playing back over in my mind how I
acted in past situations and It is easy to put unwanted thoughts out of my mind. Items
from the reflection sub-scale include I love exploring my inner self and Im not really
a meditative type of person. The instrument has good test-retest reliability (interclass
231
correlation = 0.81) and internal consistency ranging from 0.80 to 0.87 (Brown & Ryan,
2003). In this sample, Cronbach alphas were 0.93 for both subscales.
See Appendix B for a copy of these measures.
Results
A manipulation check was conducted to determine whether the groups were
equivalent with regard to their understanding of the program rationale and expectancy of
benefit. After the first group meeting, at which the programs were outlined in detail,
participants were asked to rate how much they: (i) understood the rationale for their
program, and (ii) expected it would benefit them. A 100-point scale was used (0 = not at
all, 100 = very much). The results reflected a satisfactory understanding of the rationale
for the intervention, along with a reasonable expectation that the programs would be
beneficial. The mean ratings for all groups were >75.
232
80
% Completion
70
60
50
40
30
Wk1
Wk2
Wk3
Wk4
Time
MT-C AT
MT-C MM
C-MT AT
C-MT MM
Goal Attainment
To examine the differential effects of health coaching on goal attainment, GAS
outcome data was collated according to each participants post-coaching level of
attainment. As frequency data was to be used to test this hypothesis, it was necessary to
analyse the data using non-parametric tests. In this case the chi-square () test of
independence was the appropriate analysis, as this test compares two or more patterns of
frequencies to see whether they are different from each other (i.e. independent or not).
From a maximum total of 126 possible goals (i.e. 42 participants x 3 goals), GAS
data was collected for 117 goals. Of the nine goals for which data was not available, one
goal was excluded because attainment data could not be accurately deciphered, three
goals related to the non-return of a GAS chart, and five goals were simply not established
(such that five participants had only two goals). The remaining 117 goals were distributed
across the groups as follows; MT-C = 42 goals, C-MT = 39 goals, and GHE = 36 goals.
233
Tables 8.2, 8.3 and 8.4 display frequency counts for all participants by group and by level
of goal attainment.
Table 8.2.
Frequency of Goal Attainment Across GAS Outcome Levels
GAS Outcome Levels
Groups
-2
-1
+1
+2
MT-C
23
10
C-MT
10
17
GHE
13
13
Total
27
53
23
According to the first null hypothesis, if the effect of the health coaching
programs was the same there would be no difference between the groups in their pattern
of attainment. That is, the groups would be expected to show the same proportions in
each cell (i.e. +2, +1, etc). To test the null hypothesis, it is necessary to calculate a
statistic:
(O E)
E
where O = the observed frequency for each cell and E = the expected frequency for each
cell. With values for O already noted, it is only necessary to calculate values for E:
E=
234
235
0
0
0
0
MT-C
C-MT
GHE
Total
Remained the
same
3
7
10
20
Groups
MT-C
C-MT
GHE
Total
Table 8.4
Regressed from
baseline
Groups
43
14
12
17
Moved up
one level
20
10
Remained at
baseline
31
12
13
Moved up
two levels
Attainment frequencies
15
18
Moved up
three levels
53
13
17
23
Attained goal
Table 8.3
Moved up
four levels
29
10
13
Exceeded goal
However, for the use of the distribution to be valid, it is generally agreed that
expected frequencies (i.e. the value of E) should be 5 or larger (Howell, 1997). As shown
in Table 8.2, very small frequencies were observed at the scales extremities (i.e. -2 and
+2), resulting in E values of less than 5. To overcome this difficulty the cells were
rearranged into the two categories of primary interest: Below Goal, which combined the
frequencies for the -2 and -1 cells; and At or Above Goal, which combined the
frequencies for the 0, +1 and +2 cells. The test of independence was then conducted
using the cell arrangement shown in Table 8.5.
Table 8.5
Frequency of Goal Attainment Relative to Goal
Groups
Below Goal
At or
Above Goal
MT-C
36
C-MT
12
27
GHE
17
19
Total
35
82
Based on the cell counts shown in Table 8.5, the goal attainment patterns for these
groups were significantly different ( (2) = 10.1, p < .01), suggesting that the health
coaching programs were not equally effective in facilitating goal attainment. A series of
planned comparisons were then conducted, in order to determine how these patterns of
attainment differed between the groups. To test the hypothesis that the delivery of MT
prior to CB-SF coaching is more effective than the reverse sequence, the patterns of goal
attainment were compared for the two coaching conditions. Although no significant
236
difference was found (p =.09), the indication of a trend towards higher levels of
attainment in the MT-C group does provide some support for the hypothesis. Additional
evidence in support of this delivery configuration can be found in the comparisons with
the control group. That is, whilst the MT-C group significantly differed from the control
group on goal attainment ( (1) = 10.1, p < .005), surprisingly the C-MT group did not
( (1) = 2.1). Thus, the integrated health coaching intervention only resulted in
significantly greater goal attainment (compared to the control group), when the delivery
of MT preceded, rather than followed, CB-SF coaching.
237
MT-C group and the GHE group ( (1) = 7.4, p <.01). No difference was found between
the C-MT group and controls. It should also be noted that, although goal attainment was
lower in the GHE group than either of the coaching groups, 58% of the goals in that
group were attained at or above desired outcomes levels. This suggests that GAS may
indeed have some utility as a facilitator of goal attainment.
Table 8.6.
Goal Attainment Frequencies at End of Phase I
Below Goal
At or
Above Goal
MT-C (MT)
36
C-MT (CB-SF)
12
27
GHE
15
21
Total
33
84
Groups
The Phase II analysis revealed a similar pattern of differences (see Table 8.7).
Given the continued high levels of attainment in the MT-C group, the introduction of
coaching appears to have been helpful in maintaining initial levels of attainment. For the
C-MT group, however, the introduction of MT appeared to have had a positive effect on
attainment. Goal attainment did not differ between the two coaching conditions during
that phase ( (1) = 1.8). In contrast, the GHE groups showed a slight decline in
attainment, although the overall pattern of attainment in this group was still positive (with
over 50% of goals at the At or Above outcome level).
238
Table 8.7.
Goal Attainment Frequencies at End of Phase II
Below Goal
At or
Above Goal
MT-C (CB-SF)
37
C-MT (MT)
30
GHE
17
19
Total
31
86
Groups
In sum, these results appear to be consistent with the findings reported in Study 3,
which indicated that goal attainment can be enhanced by structured training in
mindfulness skills. Most surprising was the observation that (during Phase I) participants
who completed MT attained their goals at levels that were more than comparable to those
who received one-on-one CB-SF coaching. As indicated in the Phase II data, these
participants then appeared to derive more value from CB-SF coaching than their
counterparts. Whilst the use of GAS appears to have played some part in the facilitation
of goal attainment for the GHE group, the addition of other intervention ingredients
(particularly MT) seem to provide a more potent intervention package.
have had more impact on these variables when delivered before, rather than after, CB-SF
coaching. Participation in the GHE group appears to have had minimal impact.
The analysis of pre-post MAAS scores revealed a significant main effect for time
(F(2, 38) = 5.42, p <.01) but not for group. No interaction effect was found. Although the
MT-C group did report a statistically significant pre-post increase in MAAS scores (p
<.005), these scores were not significantly higher than the C-MT or GHE groups. Whilst
these groups also reported increased levels of mindfulness, pre-post differences were not
statistically significant.
Consistent with findings reported in Study 3, participants who received MT in the
first half of their intervention (i.e. the MT-C group) reported significant pre-post
decreases in anxiety (p <.05) and stress (p <.001). Whilst decreases in depression were
also reported by this group, this difference was not significant (p = .10). Interestingly,
when delivered during the second half of the intervention, MT appears to have had less of
an impact on mental health, with the C-MT group reporting a significant pre-post
difference for stress only (p <.05). Participants in the GHE group did not report any
significant changes in mental health. Interestingly, there was minimal metacognitive
change reported in both coaching conditions. Despite, reporting general improvements in
mental health, participants in the MT-C group were only slightly less ruminative and no
more reflective. Whilst a similar pattern was reported by participants in the C-MT group,
the decrease in rumination did approach significance for this group (p <.08). The lack of
improvement in these variables may be related to the brevity of the MT period, with four
weeks an insufficient timeframe for producing enough metacognitive change to induce a
robust change in the way one approaches events.
240
241
61.9
(8.6)
3.8
(2.5)
2.6
(2.5)
6.6
(3.7)
41.6
(9.8)
45.7
(9.6)
24.4
(7.1)
36.7
(5.8)
43.4
(7.1)
58.6
(11.3)
6.1
(4.9)
4.5
(3.2)
10.1
(3.9)
42.5
(7.7)
45.4
(7.4)
22.9
(6.9)
36.4
(5.7)
41.3
(5.3)
Mindfulness
Depression
Anxiety
Stress
Rumination
Reflection
Environmental Mastery
Self-Acceptance
43.9
(7.4)
38.6
(7.6)
23.7
(6.7)
45.1
(9.2)
41.3
(9.8)
5.9
(3.1)
2.6
(2.1)
3.9
(3.4)
65.2
(8.2)
T3
Post
.18
.17
.56
.83
.59
<.001
<.05
.10
<.005
0.40
0.33
0.12
0.04
0.14
1.19
0.70
0.51
0.67
2.9
(3.2)
7.2
(5.4)
39.6
(9.5)
2.7
(2.2)
8.2
(4.8)
40.1
(11.2)
27.4
(6.8)
41.8
(7.9)
43.6
(6.7)
25.0
(8.4)
41.1
(9.5)
43.3
(8.3)
38.9
(8.0)
3.0
(3.6)
39.0
(9.1)
T3
Post
44.4
(7.0)
42.0
(7.7)
27.1
(7.2)
39.4
(8.6)
37.7
(10.4)
5.8
(3.8)
2.5
(2.8)
3.0
(3.1)
61.2
62.6
(11.2) (12.8)
T2
3.1
(3.4)
59.5
(9.0)
T1
Pre
Note: All pre-post (T1-T3) tests of significance were conducted using paired t-tests. All p-values are 2-tailed.
T2
T1
Measure
Pre
C-MT
(n = 15)
MT-C
(n = 14)
.44
.40
.07
.72
.08
<.05
.72
.91
.27
0.14
0.10
0.26
0.05
0.22
0.55
0.08
0.03
0.28
Means and Standard Deviations for Mindfulness, Mental Health, Metacognition and Wellbeing Variables
Table 8.8
40.5
(7.5)
39.2
(6.2)
23.1
(5.7)
39.3
(8.0)
38.1
(9.6)
7.7
(2.5)
2.9
(2.6)
5.1
(4.3)
58.1
(9.5)
T1
Pre
39.9
(7.3)
40.4
(6.2)
23.2
(4.7)
40.5
(6.2)
39.2
(9.0)
6.8
(3.4)
2.4
(2.7)
4.5
(3.8)
62.3
(8.6)
T2
GHE
40.0
(9.8)
40.4
(7.2)
24.9
(5.2)
41.9
(5.5)
37.5
(9.0)
7.5
(4.0)
2.4
(3.4)
3.5
(5.1)
62.5
(9.8)
T3
Post
(n = 13)
.69
.34
.08
<.05
.72
.79
.43
.17
.13
0.06
0.18
0.33
0.38
0.06
0.06
0.16
0.33
0.44
Finally, although pre-post increases were noted for almost all the wellbeing
variables, the groups did not significantly differ on any of these variables. Within the
groups themselves, differences in satisfaction with life approached significance for both
the C-MT (p <.07) and GHE (p <.08), whilst the MT-C group reported modest increases
in self-acceptance during the MT phase of their program (p =.18), and in environmental
mastery during the coaching phase (p =.17).
Supplementary Analyses
In order to supplement the main findings of this study, additional analyses were
conducted in order to determine: (i) the perceived value of the GAS charts, and (ii) the
degree to which access to a training kit increased compliance with the MT regimen.
GAS Charts
As this was the first time that GAS has been used in coaching research, it was
decided that an assessment of participants perceptions of their GAS charts would help to
inform the use of the methodology in future research. As such, a short questionnaire was
designed and included in the Time 3 measures (i.e. the midpoint in the study). Using a 5point rating scale (1 = Strongly disagree, 5 = Strongly agree), participants were asked to
respond to the following questions:
242
5) I tend to focus on the Expected Outcome level more than any other;
6) I would prefer it if the goal chart didnt show other levels of attainment
As can be seen in Figure 8.2, the presence of a GAS chart was generally
perceived to be a useful addition to the program (Q1), with participants indicating that the
charts helped to maintain a high level of awareness about their health goals (Q2). In
addition, although participants reported that explicitly monitoring goal progression was
not something that the usually did (Q3), there was general agreement that the planning of
daily activities had improved (Q4).
Questions 5 and 6 were included to assess the degree to which participants
focused on the Expected Outcome level of the chart (i.e. the goal), as opposed to the four
alternative outcome levels. This was of interest because the multiple levels of a GAS
chart may potentially be demotivating if individuals become more concerned with overperformance or under-performance, rather than the expected (and realistic) level of
attainment (i.e. the 0-point). According to the data, however, participants appeared to
focus most of their attention on the Expected Outcome level (Q5), whilst also indicating
that the display of alternative levels attainment was not unduly bothersome (Q6). Given
that participants also reported that the charts helped with motivation (Q7), it is reasonable
to conclude that GAS charts have several properties likely to support goal-directed selfregulation.
243
5.0
4.0
Rating
3.0
2.0
1.0
0.0
Q1
Q2
Q3
Q4
Q5
Q6
Q7
Item s
Wk1
Wk2
Wk3
Wk4
Wk5
Wk6
AT
49%
48%
48%
44%
41%
35%
MM
66%
71%
69%
67%
64%
68%
74%
66%
73%
69%
70%
56%
Wk7
Wk8
45%
45%
Study 3
Study 4
MT-C
C-MT
AT = Attention Training, MM = Mindfulness Meditation
244
The use of a MT kit in this study appears to have been effective in improving
adherence to the MT regimen. Between Week 1 and Week 4 participants in the MT-C
group were found to complete more training exercises than both the AT and MM group
(with the exception of the MM group in Week 2). Although the C-MT group did not
replicate this level of completion between Week 5 and Week 8, meaningful comparisons
between the groups is difficult as only a further two weeks of data (Week 5 and Week 6)
are available from Study 3. Nonetheless, participants in the C-MT group were found to
have outperformed the AT group during this time, as well as the MM group in Week 5
(but not Week 6). Based on this comparison, it appears that the completion of MT
exercises can be enhanced by making the materials more easily accessible.
Discussion
This study set out to test a general hypothesis, that goal-directed self-regulation
would be enhanced by the integration of MT and CB-SF coaching; and a more specific
hypothesis, that goal attainment would be greatest when MT was delivered prior to
(rather than after) CB-SF coaching.
Overall, the results provided some support for these hypotheses. In relation to the
general hypothesis, the integration of MT and CB-SF coaching was found to result in
greater levels of goal attainment compared to the non-coaching GHE group. However,
differences in the patterns of attainment were only found to be significant for the group
receiving MT first (i.e. the MT-C group). Interestingly, whilst goal attainment was
greater in the C-MT group compared to the controls, these differences were not
statistically significant. Whilst this suggests that the MT-C sequence was more effective
245
in facilitating the attainment of health goals than the C-MT group, this can only be
tentatively claimed as the differences in attainment did not prove to be statistically
significant.
Nonetheless, results derived from the Phase I and Phase II analyses further
suggest that the MT-C sequence was the more effective formulation for supporting goaldirected effort. Interestingly, data from the Phase I analysis revealed that goal attainment
was greater in the group receiving MT than for the group engaged in CB-SF coaching
group. This is surprising because goal attainment was the specific focus of the one-onone CB-SF coaching phase. However, as expected levels of attainment (i.e. the 0-point on
the GAS scale) were exceeded for almost 70% of the goals in this group during Phase I,
there seems little need for an explanation of this groups poor performance (as they
performed well). Rather, the more interesting explanation relates to possible reasons why
the MT group excelled during this period.
Given that this MT result is consistent with the findings reported in Study 3, it
seems likely that both sets of results can be explained by reference to similar
mechanisms. Indeed, given that the MT-C group reported significant increases in
mindfulness, and significant decreases in anxiety and stress, the performance of this
group can be explained by reference to at least two mechanisms; (i) the liberation of
attentional resources, and (ii) the disruption of habitual thought-action sequences.
First, the presence of AT in the MT kits are likely to have helped participants to
gain greater control over their attention. Given that AT is specifically designed to reduce
excessive self-focused attention (Wells & Matthews, 1994), completion of the AT
exercises is likely to have helped individuals redirect more of their limited attentional
246
resources away from self-relevant stimuli (e.g. worry), and towards stimuli that enhance
self-regulation (e.g. presence of social support). The observation of elevated MT
completion rates in this study (compared to Study 3) adds further weight to this
explanation, as greater practice should translate to increased attentional control. Second,
as MM was the other element of the MT program, it is possible that participants in this
group quickly became more adept at disrupting habitual (mindless) thought-action
sequences (such as eating chocolate or drinking alcohol when stressed) through the use of
non-judgemental observation. If so, these disruptions may have been accompanied by the
substitution of behavioural alternatives that supported the attainment of health goals (e.g.
going for a walk).
Whilst these mechanisms provide a plausible explanation for some of the
observed effects, the absence of any significant change in metacognitive or wellbeing
variables suggests these effects may have been relatively short lived. However, due to the
absence of any follow-up data, this cannot be determined.
247
The second innovation related to the use of GAS. As this study was the first to
employ GAS within a coaching context, it was decided to assess the motivational
properties of GAS charts (the tangible outcomes from GAS interviews). According to the
participants perceptions, GAS charts appear to possess several properties that may
support goal-directed self-regulation. These include a heightened awareness of personal
goals, better planning of daily activities, and more explicit monitoring of goal
progression. In addition, results from the GAS Phase I and Phase II analyses suggest that
GAS may be an active contributor to the facilitation of goal attainment. Whilst over 50%
of the goals recorded by the GHE group were ultimately attained at or above desired
outcome levels, it is not possible to say how beneficial GAS was to these participants,
due to the absence of an inactive control group.
Limitations
There are a number of limitations that need to be considered when interpreting the
results of this study. First, the small sample size used in this study would have been
accompanied by a loss of statistical power. As this increases the probability of a Type II
error (Howell, 1997), it may be that the interventions were effective in generating certain
hypothesised outcomes (e.g. changes in metacognition) but could not be detected because
of the lack of power. It is therefore recommended that future studies use larger sample
sizes. However, given the labour intensive and time consuming nature of the research
design used in this study, this may prove to be difficult.
Second, the MT period used in this study (4 weeks) may have been insufficient
for generating the hypothesised changes in metacognition and wellbeing. Whilst results
248
from the Phase I analysis revealed significant changes in mindfulness and mental health
variables (for the MT/CB-SF coaching group), these effects were not accompanied by
changes in variables such rumination or self-acceptance. This suggests that a brief MT
intervention might be quite effective for impacting a variety of psychological states, but
have little overall impact on variables with trait-like qualities.
Finally, one of the primary reasons that GAS was used in this study was to make
the measurement of goal attainment more objective. However, due to time constraints and
resource limitations, it was not possible to agree and gather attainment data during an
exit interview with each participant (as was intended). Rather, the validation of each
participants attainment data was limited to telephone interviews. Whilst helpful for
correcting some inaccuracies and omissions in the data set, this means of validation
seriously restricted the extent to which participants and the researcher could explore the
data (as collected in monitoring logs, diaries, calendars, wall charts, etc). As such, the
attainment data cannot be considered immune from distortion and bias, although the
influence of these factors is likely to be less apparent than data reported in previous
coaching studies.
Conclusion
The results presented in this chapter suggest that the integration of MT and CBSF coaching is an effective way of facilitating change in health behaviours. Specifically,
the results indicated that MT may be better employed as a means of preparing people for
change, rather than as a self-management tool that helps people to sustain change.
However, given that this study was the first to integrate MT and CB-SF coaching into a
249
practice framework for coaching, more research is needed to validate the approach. In the
final chapter, consideration will be given to the implications of these findings, along with
a series of recommendations for the benefit of future researchers.
250
Chapter Nine
General Summary and Conclusions
Introduction
This dissertation has outlined a diverse body of work designed to advance the
emerging field of coaching psychology and promote a greater level of professionalism in
coaching practice. The material was presented in two parts.
In the first part, it was argued that the longevity of the coaching industry would
ultimately depend upon on its ability to lay down a solid evidence-based foundation for
coaching practice. As seen in the events surrounding the decline of the human potential
movement (HPM), it appears that the absence of theoretically-based rationales and solid
research support may be a reliable predictor of decline for particular treatment modalities
(Weigel, 2002). Given that the coaching industry had not firmly established those
foundations, initial efforts concentrated on defining the notion of evidence-based
coaching practice (EBCP) and establishing a profile of the Australian coaching industry.
In the second part, discussion was focused on goal-directed self-regulation and,
more specifically, the degree to which cognitive-behavioural solution-focused (CB-SF)
coaching techniques and mindfulness training (MT) positively impact goal attainment,
mental health and wellbeing. In general, the research has further validated the use of CBSF coaching and also shown that the development of mindfulness skills can enhance goal
attainment. This led to the first attempt to integrate MT and CB-SF coaching, and
culminated in an exploratory study of its efficacy as a practice framework for coaching.
251
The foci of this dissertation have been purposively broad and exploratory.
Although the coaching field has attracted increasing interest from psychologists over the
past decade, this interest has yet to translate into a substantial scholarly literature. As
such, little was known about: (i) the industry surrounding the practice of coaching; (ii)
the efficacy of coaching practices; or (iii) the impact of coaching on a range of cognitive,
affective and behavioural variables. That these areas are underdeveloped is attested by
the number of firsts associated with the studies presented in this dissertation.
Chapter 3 reported data from the first survey of the coaching industry to assess the
diversity of coaching experience, formal education and training, occupational
background, ethical practices and professional affiliations of coaches practicing in the
Australian context. The results revealed the existence of a highly diverse industry, with
the majority of practitioners possessing minimal experience and few formal
qualifications. Chapter 4 represents the first controlled trail of alternative life coaching
formulations. More specifically, it was the first study to compare CB-SF life coaching
(i.e. professional coaching) with a less informed, more commonsensical approach (i.e.
peer coaching). When compared to peer coaching participants and controls, professional
coaching was found to have resulted in significantly greater goal attainment, goal
commitment and environmental mastery.
Chapter 6 represents the first assessment of three alternative mindfulness training
(MT) programs; one drawn from the Eastern religious traditions and two from Western
psychology. In an empirical investigation of these programs, all were found to
significantly increase mindfulness and result in a variety of improvements in mental
health and wellbeing. Importantly, MT also appeared to enhance goal-directed self-
252
253
Arguably the most significant limitation of this dissertation is its reliance on selfreport measures, particularly with respect to the measurement of mindfulness. Whilst
self-report inventories are used to assess a full range of psychological constructs and
phenomena, their use in measuring this highly specific mode of consciousness seem
somewhat problematic. Rather than being asked to report on the presence and intensity of
particular cognitions or affective states, mindfulness measures challenge individuals to
report on their general states of awareness and use of attention. Irrespective of whether
people can accurately reflect these states, Langer (1994) points out that experimental
contexts tend to elicit greater levels of mindfulness than might normally be present.
Whilst measurement options are currently somewhat limited, there are some more
objective measures that may help to confirm the validity of self-reports. For example, the
Test of Everyday Attention (TEA) (Robertson, Ward, Ridgeway, & Nimmo-Smith, 1994)
has several subscales that appear to tap some relevant dimensions of the construct; such
as attentional switching (Test 4: Visual Elevator) and sustained attention (Test 3:
Elevator Counting). An attractive feature of the TEA is that it uses everyday materials as
test stimuli (e.g. a map, a telephone directory), materials that appear to effectively engage
participants. Other behavioural measures that might help to indicate the presence of
mindfulness are cold stressor tests (e.g. submerging an arm in ice cold water) and tests
that involve unsolvable tasks (such as anagrams and puzzles). That is, high levels of
mindfulness are likely to lead to a greater capacity to endue a cold stressor, or result in
less emotionality when confronted by an unsolvable task.
It is also worth noting that although developments in neuroscience have seen
recent advances in the measurement and understanding of brain states (Davidson et al.,
254
2003), it is likely to be some time before apparatus such as functional magnetic resonance
imaging (fMRI) become sufficiently well validated to justify their widespread use
(Brown, 2005). Irrespective of which measures are used, the establishment of causal links
between mindfulness and observable phenomena will continue to be a challenge of some
magnitude.
It should also be noted that these studies possessed some other features that do not
necessary necessarily conform to the best practice conventions of social psychological
research. For example, the interventions were relatively lengthy and complex; the use of
community samples provided little chance to control for the effects of extraneous
variables; and the sample sizes were moderate at best. However, the reader is reminded
that an early decision was taken to trade-off rigour for ecological validity. Whilst this
may have resulted in some loss of precision, it has permitted some observations that may
not otherwise have been possible. As such, there are a number of implications and
recommendations that flow from the research has been presented in this dissertation.
255
mental health issue(s) in 31% of the initial sample. As such, the use of appropriate
screening tools, such as the Brief Symptoms Inventory (Derogatis, 1993), appear to be
especially prudent. However, researchers are strongly advised to ensure that the use of
such tools is accompanied by clearly defined exclusion thresholds and the development
of simple referral processes; in order to ensure that any referrals are handled with care
and sensitivity.
Measures
The results obtained from the three intervention studies presented in this
dissertation have indicated that future research involving brief goal-focused coaching
programs may struggle to detect changes on variables of interest. This is because whilst
some measures (e.g. the MAAS) are sensitive to change, others are not (e.g. Ryffs
(1989) Scales of Psychological Wellbeing). As such, researchers as recommended to
think seriously about the use of state and trait measures in coaching research.
Research Design
The appeal of EBCP rests on the premise that client outcomes can be optimised
when research evidence is translated into coaching practice (Grant & Stober, 2006).
However, it should be noted that not all evidence is inherently good just because it
emanates from research. As Wampold and Bhati (2004) point out, the quality of
empirical research can vary greatly in quality. In medical and clinical psychological
intervention studies, the double-blind, randomised controlled trial (RCT) is generally
considered to be the most reliable source of evidence (Wampold & Bhati, 2004).
256
Other Observations
It may interest the reader to know that early in this research program an attempt
was made to conduct a coaching trial within a large Australian organisation. Due to a
variety of factors (e.g. leadership rotation, budgetary constraints) however, these plans
had to be abandoned. This revealed a lot about the difficulty of conducting scientific
257
work within private organisations and, as a consequence of the experience, it was decided
that community samples would provide the most viable alternative for the planned
research agenda. Although significant investments of time and energy are required when
community samples are used in intervention studies, they can be recommended as
community participants seem to provide a degree of stability that cannot always be
assured in organisational settings.
258
259
260
orientation, which describes the tendency for behaviour to be initiated and regulated by
events internal to ones sense of self; and the control orientation, which describes the
tendency for behaviour to be initiated and regulated by events external to ones integrated
sense of self (be they internal compulsions or external inducements). As noted by Grant
(2006a), 30 years of SDT research has repeatedly shown the autonomy orientation to be
associated with better self-regulatory and wellbeing outcomes (compared to the control
orientation). Whilst there is reason to suspect that coaching might facilitate stronger
autonomy orientations, this has yet to be studied. As such, longitudinal research that
assessed the impact of coaching on these trait-like dimensions would be a valuable
addition to the literature.
261
Ideally, the first step for future researchers would be to carry out replication
studies to validate the MT programs trialed in Chapters 6 and 8. Beyond that, however,
further work could be done to improve the operationalisation of these programs. For the
attention training (AT) program this might include the development of more than one
soundscape, in order to further increase interest and participation rates. Similarly, the
mindfulness meditation (MM) program might include other meditative alternatives, such
as guided walking meditations, or other variants appropriate to the focus of an
intervention (e.g. an eating mediation for a health coaching program). Finally, the
standardisation of the mindful creativity program might be improved by finding a way to
deliver its components via electronic means (such as was achieved for the AT and MM
programs in Study 8). Apart from improving the standardisation of these programs,
electronic methods of delivery (such as an MP3) are attractive because they increase
portability and convenience. If coaching research is to continue using adult community
samples (and it is recommended it should), then simple, easy-to-use methods will be vital
for ensuring that participants can adequately cope with the MT regime, in conjunction
with their ordinary everyday activities.
and opportunities. The challenges relate to the need to make judgments about the nature
of a clients issues (and their own limits of competence), before presenting their concerns
to the client and referring appropriately when necessary. In this, coaches have to tread the
fine line between identifying when pathology needs to be addressed and pathologising the
client (Maddux, 2002b). This challenge introduces added complexity to the coaching
engagement for which coaches need to be trained. Furthermore, the process of referral is
not intrinsically attractive. Not only does it have the potential to confuse or anger clients,
it also results in an immediate loss of income.
Whilst these difficulties are undoubtedly trumped by a coachs duty of care
(which were demonstrated in Chapter 3), they also present as opportunities for coaches to
demonstrate to clients that they offer a sophisticated and differentiated service to the
market one which adds real value to the client by ensuring the most appropriate
intervention is selected. Thus, in developing an informed and professional strategy for
dealing with mental health issues, coaches will be working towards discharging both a
legal and ethical duty of care owed to their client, and moving the coaching industry
toward a more professional footing.
263
Shapiro and Schwartz (2000) point out, although mindfulness qualities specify the way in
which one attends:
Thus, developing the intention for mindfulness is likely to be key in the successful
integration of MT and coaching. Without it, MT is likely to become just another personal
development tool; one that can be picked up and put down whenever personal
circumstances dictate. Whilst there is nothing inherently wrong with using MT in this
way, the beneficial effects of MT practiced without intention are likely to be short lived
(Shapiro & Schwartz, 2000). Thus, for clients interested in achieving long-term
improvement in self-regulation and wellbeing, coaches will need to assist them to
develop the appropriate intention.
264
265
Conclusion
This dissertation set out to advance the emerging field of coaching psychology. In
large part it has been successful in achieving this basic aim. Notable highlights include:
(i) discussion of EBCP and its importance to the longevity of the coaching industry, (ii)
the presentation of profile of the Australian coaching industry; (iii) the development of
EBCP through theoretical and empirical investigations of the mindfulness construct; (iv)
the introduction of GAS into coaching practice, and (v) the development and initial
validation of an integrated MT/CB-SF practice framework for coaching.
As a result, some new directions have been set for the psychology of coaching. It
is the fervent hope of this author that this work will stimulate the imagination and energy
266
of others and lead to the development of a vibrant research community. As the decline of
the HPM showed in the 1970s, the establishment of a vibrant research agenda is critical if
coaching is to realise its full promise and potential. An opportunity currently exists for
coaching to become a rigourous and respected sub-discipline of psychology. Given that
coaching provides a unique platform from which to dispense user-friendly applications of
positive psychology to individuals, organisations and the broader community, there is
much to be gained by utilising this opportunity.
267
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296
297
Appendix A
The survey questionnaire used in Study 1 (Chapter 3)
298
Email:
Female
Male
Phone:
Age:
Yes
<1yr
Yes
No
1-2yrs
2-4yrs
>5yrs
1-2yrs
2-4yrs
>5yrs
No
<1yr
<5hrs
<50hrs
50-100hrs
101-200hrs
<10
11-25
>50
5-10hrs
11-20hrs
26-50
>20hrs
>200hrs
In your experience, what are the 3 most common issues that lead clients to seek coaching?
In which state do you practice?
City or town:
ACT
NSW
NT
QLD
Suburb (if applicable):
At home
On-line chat
At work
TAS
VIC
Rented office
Telephone
WA
SA
Client's office
Other
299
In general I find that my clients' (initial) expectations of the benefits that coaching can provide are:
too high
too low
about right
Do you explicitly measure the outcomes of coaching? Yes
No
If yes, how do you do this?
Coachees own verbal feedback
Always
Sometimes
Never
Feedback from others (e.g. organisation)
Always
Sometimes
Never
Your behavioural observations
Always
Sometimes
Psychological/assessment test (e.g. 360)
Always
Sometimes
Other
Always
Sometimes
Never
Never
Never
Yes
No
Do you have a niche specialization?
If so, how would you describe this specialization?
<5yrs
5-10yrs
Counselling
Marketing
Medicine
Human Resources
10-20yrs
<5yrs
5-10yrs
Social Work
Sales
>20yrs
Tertiary education *
No formal training
10-20yrs
>20yrs
Psychology
Counselling
Mediation
Training
What coach-related experience have you had?
Consulting
Social Work
Youth Work
HR
(i.e. experience that drew upon core coaching skills)
Sports
Bus.Mgmt
Natural therapies
Other
300
Appendix B
Copies of measures used in Studies 2, 3 and 4
Study 2
Satisfaction with Life Scales
Positive and Negative Affect Scales
Scales of Psychological Wellbeing
Study3
Mindful Attention Awareness Scales
Depression, Anxiety and Stress Scales
Satisfaction with Life Scales
Positive and Negative Affect Scales
Scales of Psychological Wellbeing
Study 4
Mindful Attention Awareness Scales
Depression, Anxiety and Stress Scales
Satisfaction with Life Scales
Scales of Psychological Wellbeing
Rumination and Reflection Questionnaire
301
Not al all
Happy
Angry
Joyful
Depressed/Blue
Enjoyment/Fun
Anxious
Pleased
Frustrated
Enthusiastic
10
Unhappy
Disagree
Slightly
Disagree
Neutral
Slightly
Agree
Agree
Strongly
Agree
302
Somewhat
Disagree
Slightly
Disagree
Slightly
Agree
Somewhat
Agree
Strongly
Agree
When I look at the story of my life, I am pleased with how things have turned out
I am not afraid to voice my opinions, even when they are in opposition to the
opinions of most people
I live life one day at a time and dont really think about the future
10
I often feel lonely because I have few close friends with whom to share my
concerns
11
12
I do not fit very well with the people and the community around me
13
I tend to focus on the present, because the future nearly always brings me
problems
14
I feel like many of the people I know have gotten more out of life than I have
15
16
17
18
I dont want to try new ways of doing things - my life is fine the way it is
19
Being happy with myself is more important to me than having others approve of
me
20
303
Somewhat
Disagree
Slightly
Disagree
Slightly
Agree
Somewhat
Agree
Strongly
Agree
21
I think it is important to have new experiences that challenge how you think
about yourself and the world
22
23
24
I dont have many people who want to listen when I need to talk
25
26
When I think about it, I havent really improved much as a person over the years
27
28
I made some mistakes in the past, but I feel that all in all everything has worked
out for the best
29
30
I used to set goals for myself, but that now seems like a waste of time
31
32
33
I enjoy making plans for the future and working to make them a reality
34
35
36
I am good at juggling my time so that I can fit everything in that needs to be done
37
38
39
I have not experienced many warm and trusting relationships with others
40
304
Somewhat
Disagree
Slightly
Disagree
Slightly
Agree
Somewhat
Agree
Strongly
Agree
41
I do not enjoy being in new situations that require me to change my old familiar
ways of doing things
42
Some people wander aimlessly through life, but I am not one of them
43
My attitude about myself is probably not as positive as most people feel about
themselves
44
45
For me, life has been a continuous process of learning, changing, and growth
46
47
I know that I can trust my friends, and they know they can trust me
48
The past had its ups & downs, but in general, I wouldnt want to change it
49
50
I gave up trying to make big improvements or changes in my life a long time ago.
51
52
I judge myself by what I think is important, not by the values of what others think
is important.
53
I have been able to build a home and a lifestyle for myself that is much to my
liking.
54
There is truth to the saying that you cant teach an old dog new tricks.
305
Very
Frequent
Somewhat
Frequent
Somewhat
Very
Infrequent Infrequent
Almost
Never
I could be experiencing some emotion and not be conscious of it until some time
later
I tend not to notice feelings of physical tension or discomfort until they really
grab my attention
I forget a persons name almost as soon as Ive been told it for the first time
I get so focused on the goal I want to achieve that I lose touch with what Im
doing right now to get there
10
11
I find myself listening to someone with one ear and doing something else at the
same time
12
I drive places on automatic pilot and then wonder why I went there
13
14
15
306
Very Much
I was worried about situations in which I might panic and make a fool of myself
10
11
12
13
14
15
16
17
18
19
I was aware of the action of my heart in the absence of physical exertion (e.g. sense
of heart rate increase, heart missing a beat)
20
21
307
Disagree
Neutral
Agree
Strongly
Agree
I tend to ruminate or dwell over things that happen to me for a really long time
afterward
Long after an argument or disagreement is over with, my thoughts keep going back
to what happened
10
I dont waste time rethinking things that are over and done with
11
12
13
14
I often reflect on episodes in my life that I should no longer concern myself with
15
16
17
18
19
20
308
Disagree
Neutral
Agree
Strongly
Agree
21
22
23
24
309
Appendix C
Sample materials from Study 2: Life Coaching Evaluation (Chapter 4)
Sample materials from coaching handbooks used in the Professional coaching condition.
Sample materials used during peer coaching sessions in the Peer coaching condition.
The Coach Yourself program used as the basis of the Peer coaching condition (Grant
& Greene, 2001).
310
Goal:
Reality:
Options:
Wrap Up:
Task 1
Task 2
Task 3
Task 4
311
How did the client feel on leaving the session? What did they gain from the session?
How do I feel the session went? What went well / not so well?
What was the clients (homework) confidence rating? What are the clients major obstacles at
present?
General Notes
312
Guide to ReGROW:
Review & Evaluate
(5 mins)
y What was your goal(s) & plan of action?
y What successes/problems did you have last week? (identify only)
Goal
y What is your goal for this week?
y Is it the same or slightly different?
y How SMART is it? Could it be SMARTer?
(5 mins)
Reality
y What did you learn from your efforts last week?
y What worked? What didnt work?
y What things might get in your way in the next week?
(10 mins)
313
Date:
Goal:
Reality:
Options:
Wrap Up:
Task 1
Task 2
Task 3
Task 4
314
12
315
momentum
coach yourself
chapter twelve
(co-coaching)
chapter twelve
316
317
Insight/
self-assessment
Take stock
of your
life
Irritations
inventory
chapter twelve
Create a dream
Develop a broad vision of how life could be
Examine your values and needs
Maximize your motivation
Set SMART goals
Turn your ANTs into PETs
Focus on solutions
Gather your resources
coach yourself
Stay on track
Weekly action plan
Do more of what
works & change
whats not working
Monitor your
progress
Evaluate your
performance
momentum
Celebrate
success!
Figure 12.1 A road map of coaching
318
Keeping it simple
A common mistake in life coaching is to try to change too much, too
fast and too soon. Research shows that it is best to make small but
significant changes in two or three key areas of your life, and that
these small changes inevitably lead to big changes over time. Trying
to change your whole life at once will not normally be effective.
Small steps lead to big changes. Making two or three small but
significant changes in your life spreads the benefits of change
throughout your life. Its like dropping a stone into the centre of a
still pond the ripples reach to the very edge.
This programme is based on the following principles:
Make the implicit explicit examine and question the
assumptions we make about our lives and ourselves.
Keep it simple.
Do the least work to make the greatest change.
Focus on solutions not problems.
Dont try to solve the unsolvable.
People are functional not dysfunctional.
People have the abilities to reach their goals, despite the fact that
they may not acknowledge these in themselves.
319
chapter twelve
coach yourself
If were uninspired by our vision of the future, were unlikely to put the
effort in to create change if the vision we have is too rigid and specific,
it will not allow us the necessary flexibility in the enactment of our action
plans.
3. We need the skills to reach our goal.
Here skills means both skills and knowledge. Without both of these we
will have the desire and vision to change, but will not know how to do it.
4. Underpinning both of these is continuous and deliberate action towards our
goals.
momentum
320
Unfulfilled dreams
Discontent
with the
present
1.
Self-examination
e.g. Irritations inventory
Recognition of missed
opportunities
Vision of
the
future
2.
Broad
vision
Inspirational
Specific
goals
Motivational
enhancement
Form a plan
of action
Begin action
Remember where we
want to go
Understanding
of change
process
4.
Skills to
get
there
3.
Motivational
Examine
assumptions
about self &
world
Maintain
action
Monitor our
progress
Celebrate
success
Change whats
not working
321
us that we need to alter our thoughts, feelings and behaviour and set
up the situation or our environment so that we are supported in
making change. Changing just one of these four probably will not
bring us the results we want, or at least the change wont work for
very long.
Work performance
Too stressed
Insufficient resources
No recognition / reward
What else?
What else?
momentum
Insufficient pay
coach yourself
chapter twelve
your life uncomfortable? What are those irritating things that youve
322
Family life
Career development
What else?
What else?
Physical health
Emotional life
Overweight
Feeling unfit
Lack of energy
Unhealthy, unbalanced diet
Not enough exercise
Back/neck pain
Drug/alcohol intake
Smoking
What else?
What else?
Money/finances
Personal growth
What else?
What else?
323
Social life
Socially isolated
Never going out for recreation
Lack of fun in your life
Friends who use you
Small social circle
Too many people in social life
Only superficial social contacts
Lack of meaningful friendships
What else?
What else?
Home situation
chapter twelve
Any other life areas or irritations not listed that are relevant to you?
momentum
Often the nagative things that we learned to tolerate are in fact quite easy to
identify and change. As far back as 1954, studies6 found that systematically
taking a personal inventory helped people reach their goals quicker, and in 1976
studies7 found that self-assessment increased self-awareness and personal wellbeing. Whats more, this process is effective for enhancing a wide range of life
issues, including career development,8 hyperactivity,9 and sales performance.10
coach yourself
The idea that it is worthwhile spending time examining ones life goes back at
least to Socrates the unexamined life is not worth living. But pyschological
research also supports the process of self-assessment or self-examination in
order to dismantle those irritating barriers to personal growth.
324
Explanation
Pre-contemplation
Contemplation
Preparation
Action
I have been actively making real changes in this area of my life for
at least the last month.
Maintenance
325
Relapse
I had started to make real changes but I seem to have slipped back
into my old ways.
into action, and from action to maintenance and termination. Certain techniques work
particularly well at specific stages.11
Stage of change
Pre-contemplation
chapter twelve
Get angry about how the problem has had a negative impact on
your life.
Turn your attention from trying to understand the why of the
problem to the how of the solution.
Tune into the reasons for change rather than the reasons not to
change.
Examine a wide range of options.
coach yourself
Contemplation
Preparation
326
Maintenance
Give something back to those who helped you, and help others
make similar changes.
Consolidate and build on the benefits of the action stage.
Accept that relapse is normal.
Relapse
327
have happening focus on the solution, not the mere absence of the
problem. Dont forget to include the whole of the House of Change
situation, behaviour, thoughts, and feelings. Also write about how your
needs and values are being met and expressed and how these are
motivating you. You might like to use a separate piece of paper for your
letter from the future.
chapter twelve
This letter from the future is a simple and very powerful tool for change.
Over the years Ive consistently been amazed at the fabulous results
people have achieved using this technique. When I started using this
technique in my coaching practice I thought it would appeal only to
individuals who saw themselves as being creative types. But this
technique has been used successfully by an incredibly wide range of
personality types, including elite Royal Australian Air Force test pilots,
captains of industry, school teachers, builders and construction workers,
and accountants. It really works!
coach yourself
Values and needs are powerful motivating factors in our lives, so much so
that throughout history people have been prepared to die for them. On a
less extreme basis, people who act in accord with their needs and values
are more likely to achieve their goals. If you want to create real change in
your life you must take time to identify the values and needs that are
important to you.
momentum
You must make sure that these needs and values are really your own
personal needs and values. We need to take time to examine this
time to make the implicit explicit. It is easy to unthinkingly take on other
peoples or societys values when deep down we know they are not
our own. If in the past you have had difficulty in making changes, it may
be that you have been trying to make changes based on what others
want.
328
Here is a list of some values and needs that may be relevant to you. Read
it and identify the needs and values that are important to you in each of
the two or three areas of life you want to work on changing.
Accomplishment
Acknowledgement
Adaptability
Artistry
Authenticity
Beauty and aesthetics
Being admired
Being alone
Being different
Being valued
Being with others
Belonging
Change and variation
Collaboration
Communication
Community
Competition
Comradeship
Control over time
Creativity
Excitement
Expanding knowledge
Physical health
Power and authority
Profit
Recognition
Respect
Security
Self-determination
Self-expression
Self-fulfilment
Sensuality
Sexuality
Solitude
Spirituality
Stability
Status
Success
Support
Time
Tranquillity
Zest
329
What other values and needs are important to you that are not on this
list?
Rank
importance
Always
Often
Sometimes
Seldom
Never
coach yourself
chapter twelve
from 1 to 7
Now write down up to seven needs and for each life area check whether
these needs are met Always, Often, Sometimes, Seldom or Never. Rank
from 1 to 7 the relative importance you place on each need or value.
You need to make sure that your most important core needs and values
are expressed and supported in your change programme.
momentum
330
S pecific
M easurable
A ttractive
R ealistic
T ime-framed
331
Life area
Project name
Sign/symbol
Purpose
Values
Goal
S pecific
chapter twelve
M easurable
A ttractive
R ealistic
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
Challenge 7 9
coach yourself
T ime-framed
Confidence 7 9
momentum
If your scores fall outside these ranges you may need to rework your plans by making
them more/less attractive/challenging.
Any changes?
332
333
Ask yourself: How would thinking like this affect me? Will it help or
hinder my progress?
If you decide that this kind of thinking will not enhance your performance,
ask yourself: What kind of positive self-talk (PETS performanceenhancing thoughts) would be useful? Write down these ideas and keep
them where you can see them.
Feelings
New PETs
coach yourself
ANTs
momentum
Event
Evaluate ANTs
How are they inaccurate?
how are they unhelpful?
chapter twelve
You might like to take an inventory using a table like the one below.
334
Task: write out how your thoughts, feelings, behaviour and the situation will
be supporting you in reaching your goals. Were also interested in how the
interaction between our thoughts, feelings and behaviours help us reach
our goals. Use the House of Change as a guiding template and think about
the following questions:
What is your goal?
How does the situation support you in reaching your goal?
What small changes can you make in your usual environment that will
help you reach your goal?
335
What are you doing (behaviour) that helps you reach your goal?
What are you thinking and how does that impact on your feelings and
behaviour?
Behaviour
Thoughts
Emotions
chapter twelve
Situation
My goal is
Change
Moderate goal
achievement
10
coach yourself
0
No
Complete goal
achievement
momentum
Think about the development of your future life as a project youre going
to undertake. Making this project as real as possible can be helpful in
forwarding the action. So, choose a name for your project and a sign or
336
symbol to represent the project. The sign or symbol can be anything you
like, as long as it has meaning for you.
Having an easily accessible mental image of the project helps you to stay
on track. For this sign or symbol you might want to do a sketch, or collect
some item or memento and put it where you cant fail to see it.
337
Strengths
Challenges
chapter twelve
coach yourself
What would be the next step after that one? And the next one? And the
next one? Develop a series of small steps that will make your project
really happen. Describe these steps in ways that outline what you will
actually be doing. This way you have an easy-to-follow plan of action. For
example:
momentum
I will focus on the things that I enjoy in my work. I will keep a note in a journal of
the enjoyable things (however small) that happen at work and I will find a way to
make these things happen more often.
338
For each of the life areas you want to work on, plan a series of small
steps:
Step 1
Step 2
Step 3
Step 4
Step 5
Make more than five steps if you like.
339
How can I overcome these obstacles and prepare for any setbacks?
chapter twelve
momentum
coach yourself
340
341
Set a goal
Develop an
action plan
Act
chapter twelve
Monitor
Evaluate
Success
coach yourself
momentum
342
Change Action 1
Done Yes/No
Change Action 2
Done Yes/No
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Each week, preferably at the same time on the same day, set aside some
time to hold a self-coaching session. This need take only ten minutes, but
it will significantly enhance your probability of success.
343
REALITY
OPTIONS
WRAP-UP (the way forward see Chapter 9).
chapter twelve
You cant get support unless you let people know what youre doing and
why youre going to be successful. So, let people know that you are
starting this project broadcast your good news! Who will you share your
news with?
Does anyone need to know about your plan?
Sometimes, for example in business, we need to inform others of our
plans. In other situations it is best not to tell people but to just get on with
it. A simple rule of thumb is to share your up goals only with those who
coach yourself
will support you in attaining them. For example, if you want to be the best
salesperson in your company, share that goal only with your sales
manager, not the salespeople you are in competition with.
Co-coaching
Making change is often easier with a co-coach.
momentum
344
345
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
pages 200 / 201
Monday
Now draw up a detailed plan for the following week. Set yourself a goal
to achieve each day. Work out below what you are going to do each day.
You might like to rate your successes in achieving your goals on a daily
basis on a scale from 1 to 10.
Success rating
1 to 10
chapter twelve
Day
Monday
Tuesday
Wednesday
coach yourself
Thursday
Friday
Saturday
momentum
Sunday
If your plan doesnt call for concrete action each day, work out how you
can strengthen your commitment on a daily basis.
You could work on developing your vision write about it, collect
newspaper clippings, magazine pictures, do some research/reading.
Whatever you do, you must keep a record of it.
Finally, ask yourself: How will I feel if I make this plan and DONT carry it
out?
Circle one of the following
Absolutely
terrible
Really bad
OK
Pretty good
Fantastic!
10
Really bad
OK
Pretty good
Fantastic!
10
Appendix D
Developing Mindfulness training manuals used in Study 3 (Chapter 6)
348
349
Research Project
Developing Mindfulness:
The Effective Use of Everyday Attention
6.30pm 7.30pm
Thursday 14th October
Thursday 21st October
Thursday 28th October
Thursday 4th November
Thursday 11th November
Thursday 18th November
Time:
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
* Attention Training is based on a theory developed by Dr. Adrian Wells and Dr. Gerald Matthews
at the University of Manchester, UK. Over the last decade they have published several research
articles and books on the subject.
McCrae Room
Main Quadrangle Building,
University of Sydney
Venue:
Meeting Dates
Thus, many of the challenges we face in life are made harder when our attention
is captured by particular thoughts and feelings. Learning an effective way to free
up attention is useful because it gives us a greater awareness of the world and can
help us to become open to a wider range of experiences. In short, it helps to
develop greater levels of mindfulness.
Research has shown that when we are too self-focused (i.e. we direct too much
attention towards information relevant to the self) we tend to experience poorer
health outcomes, increased stress and worry, lower mood, reduced ability to cope
with change and we direct less effort towards life goals.
Our ability to cope with the stresses and strains of everyday life has a lot to do
with how we use our attention. Most people, however, are rather passive in the
way they use their attention and often feel they have no control over what they
focus on (e.g. negative thoughts, bodily sensations).
Attention Training:
A Course for Developing Mindfulness
350
20 mins
20 mins
5 mins
7.25pm
10 mins
6.35pm
7.05pm
5 mins
6.30pm
6.45pm
Duration
Time
Wrap-up
Welcome
Description
Structure of Meetings
Weekly Meetings
The weekly group meetings will last approximately 60-minutes. They will be held
every Thursday between 6.30pm-7.30pm.
As such, we will ask you to come back to the University of Sydney during this time
to complete some questionnaires/tests.
The Manual
This manual is intended to act as a point of reference for you to use during the
duration of this course. It includes a brief summary of the rationale for ATT, along
with instructions for completing ATT@home, some handy hints, sheets to help
you monitor your progress each week and some space for you to record your
experiences throughout the course.
February 2005
Thursday 1st & Saturday 3rd
November 2004
Thursday 23rd & Saturday 25th
This is not expected to take more than 90 minutes of your time and refreshments
will be provided.
(NB: You are only required to attend one session in November and one session in February).
The dates for these data collection sessions have been provisionally set as follows:
Tonight you will learn more about the Attention Training (ATT) program and
understand just how these group sessions will be conducted over the next 6
weeks.
Overview (contd)
351
Rationale
Attention Training
Introducing
ii
iii
Ii Rapidly shift your attention between each sound for about 5 minutes
I in total)
Step 2:
The exercise is carried out in the same way as it was during the group meeting:
Use the monitoring log to record each time you complete the exercise.
3 sounds in the room that you will choose to do the Attention Training
exercise (e.g. a clock, radio tuned to music, the hum of a fan)
Step 1:
We would like you to identify or create:
So, if there arent that many sounds naturally at home, you will need to create
them yourself.
Being able to do the Attention Training exercise at home may require a little
preparation on your part. This is because, to do it well, you will need to hear
about nine (9) different sounds.
352
ATT@home
What not to do
DO get adequate rest. The exercise wont work very well if you
drop off to sleep every time you sit down for a moment
What to do
Helpful hints
Week 1
Questions I would like to have answered at the next weeks ATT meeting:
Since starting ATT, what have I noticed that is different about my use of attention?
Journal Entry
353
You may wish to discuss of these experiences during next weeks small group
discussion.
Journal Entry
Week 1
1
1
1
1
1
1
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Yes
No
Attention Training
Session 2
Monday
Attention Training
Session 1
Please complete the following chart by indicating how many times you practiced
the exercises on each day and to what you degree the exercises were successfully
completed.
This monitoring log will help you to monitor progress on your completion of the
Attention Training exercises.
Monitoring Log
ATT@home Week 1
354
Research Project
Developing Mindfulness:
The Effective Use of Everyday Attention
6.30pm 8.00pm
Thursday 14th October
Thursday 21st October
Thursday 28th October
Thursday 4th November
Thursday 11th November
Thursday 18th November
Time:
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
* Mindfulness Meditation has been extensively researched over the past 20 years by Dr. Jon KabatZinn (and others) and found to be effective for improving physical, psychological and behavioural
functioning.
Buddhist Library
90-92 Church Street
Camperdown
Venue:
Meeting Dates
In mindfulness meditation you will learn how to pay attention on purpose. You
will practice the skill of being able to focus on all their present thoughts, feelings
and internal sensations but in a non-judgmental way, with no evaluation of
experiences as being either good or bad. Developing this form of attentional
control is known to be an important skill for successfully dealing with the stresses
and strains of everyday life.
Mindfulness meditation does not seek to distort or distract people from these
experiences. Rather, meditation seeks to help people develop greater acceptance
of their inner experience, by teaching them how to become attentive to (and
aware of) all that is taking place in ones mind and body at the present moment.
Most people find it difficult to accept negative thoughts, feelings and physical
sensations as a natural part of living. Consequently, when faced with anxiety
inducing events (like public speaking) many people will active try to avoid such
activities in order to short-circuit difficult emotions and troublesome thoughts.
Mindfulness Meditation:
A Course for Developing Mindfulness
355
Duration
5 mins
10 mins
60 mins
15 mins
Time
6.30pm
6.35pm
6.45pm
7.45pm
Meditation exercises
Welcome
Description
Structure of Meetings
Weekly Meetings
The weekly group meetings will last approximately 90-minutes. They will be held
every Thursday between 6.30pm-8.00pm.
The Manual
This manual is intended to act as a point of reference for you to use during the
duration of this course. It includes a brief summary of the rationale for
Mindfulness Meditation (MM), along with instructions for completing
MM@home, some handy hints, sheets to help you monitor your progress each
week and some space for you to record your experiences throughout the course.
Tonight you will learn more about the Mindfulness Meditation program and
understand just how these group sessions will be conducted over the next 6
weeks.
February 2005
Thursday 1st & Saturday 3rd
November 2004
Thursday 23rd & Saturday 25th
This is not expected to take more than 90 minutes of your time and refreshments
will be provided.
(NB: You are only required to attend one session in November and one session in February).
The dates for these data collection sessions have been provisionally set as follows:
As such, we will ask you to come back to the University of Sydney during this time
to complete some questionnaires/tests.
Overview (contd)
356
Rationale
For instructions on how to do your practice, refer to the guidelines that will be
given to you by Bhante (your teacher).
iii meditation practice (e.g. family commitments) and look for the best ways of
Doing your practice will probably require you to make some small
adjustments to your day. Be clear about what will be impacted by your
ii and comfortable
i practice. Be realistic
Work out when is the best time in the day for you to be doing your
Step 1:
We would like you to think about the following:
So, here are some things to think about when you are planning MM@home:
This practice is important however because, like any new skill, you are unlikely to
neither improve nor get the benefits that mindfulness meditation can provide.
Introducing
Mindfulness Meditation
357
MM@home
DONT worry if your mind wanders during practice. Just gently bring
it back to the task
What not to do
DO use the meetings to ask Bhante any questions that you might have.
He is your teacher and is very experienced in his field
DO get adequate rest. Meditation wont work very well if you drop
off to sleep every time you sit down for a moment
What to do
Helpful hints
Since starting MM, what have I noticed that is different about my attention?
Week 1
Journal Entry
358
You may wish to discuss of these experiences during next weeks group discussion.
Journal Entry
Week 1
1
1
1
1
1
1
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Yes
No
Meditation
Session 2
Monday
Meditation
Session 1
Please complete the following chart by indicating how many times you practiced
on each day and to what you degree the mediation was successfully completed.
This monitoring log will help you to monitor progress on how many meditation
sessions you have completed.
Monitoring Log
MM@home Week 1
359
Research Project
Developing Mindfulness:
The Effective Use of Everyday Attention
6.30pm 8.00pm
Thursday 14th October
Thursday 21st October
Thursday 28th October
Thursday 4th November
Thursday 11th November
Thursday 18th November
Time:
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
* ReMind is based on the work of Dr. Ellen J. Langer, Professor of Psychology, Harvard University.
Dr. Langer has been researching mindlessness and mindfulness for over 30 years and has published
over 200 journal articles and several books on the subject.
Venue:
Meeting Dates
Our ability to adequately deal with the stresses and strains of everyday
life has a lot to do with the type of mindset we bring to these challenges.
For example, in coping with the loss of a job we might immediately
decide to take on a lower paid job for a short time, or stubbornly hold
out for a replacement that is at least as good as the last one.
Mindful Creativity(ReMind):
A Course for Developing Mindfulness
360
15mins
30mins
30mins
7.00pm
7.30pm
6.35pm
6.45pm
5 mins
10 mins
6.30pm
Duration
Time
Feedback
Welcome
Description
Structure of Meetings
The primary aim of the group meetings is to present the next section of the
manual and to encourage group discussion about the different components of the
course.
Weekly Meetings
The weekly group meetings will last approximately 90-minutes. They will be held
every Thursday between 6.30pm-8.00pm.
You might like to include in your manual any notes or other relevant materials
that you happen to accumulate during the course.
The Manual
ReMind is a manual-based program. This means that all the instructions you need
for completing the course are to be found in the following pages. To avoid any
confusion, care has been taken to express all concepts and instructions in straight
forward language, with examples provided as necessary.
Tonight you will learn more about the ReMind program and understand just how
these group sessions will be conducted over the next 6 weeks.
Welcome to ReMind!
February 2005
Thursday 1st & Saturday 3rd
November 2004
Thursday 23rd & Saturday 25th
These dates will be confirmed closer to the time. The sessions are not expected to
take more than 90 minutes.
(NB: You are only required to attend one session in November and one session in February).
The dates for these data collection sessions have been provisionally set as follows:
As such, we will ask you to come back to the University of Sydney during this time
to complete some questionnaires/tests.
361
WILLIAM JAMES
Thus, there are good reasons to believe that by developing mindfulness we also
improve our physical and psychological health, thereby enhancing the overall
quality of our life experience. Before introducing the concept of mindfulness,
however, it is best to first describe the main features of its opposite: Mindlessness.
In contrast, numerous studies have shown that when people become more
mindful it is typically associated with a wide range of benefits, including greater
competence, health and longevity, improved learning, increased positive emotion,
creativity and reduced burn out!
Whilst people undoubtedly spend at least some of their time alternating between
these different modes, much of the time we are mindless and 30 years of scientific
research has revealed that mindlessness does not always serve us very well.
ROLAND BARTHES
Rationale
Mindfulness Training
ELLEN LANGER
Besides consequences that can vary in intensity, mindlessness can also serve to
erode our sense of control (e.g. recovering alcoholics), lead to discrimination (e.g.
ageism), a narrow self-image (e.g. Im not intelligent) and learned helplessness
(e.g. long term unemployed).
Mindless behaviour can have consequences that range from the benign (e.g.
locking your keys in the car) to the tragic (e.g. the Air Florida crash in 1985).
A mindless approach to life gives us a false reading of the world. We think the
world is standing still, when actually its our perceptions of the world that are
being held constant with single-minded views.
validity. This can leave us out of step with reality as this sort of mindless encoding
ignores the power that situations and context have on our perceptions. In other
words, we only focus our attention on limited aspects of the things we
experience.
362
Week 6
Week 5
Week 4
Week 3
Week 2
Week 1
Program Outline
ReMind
The idea that good outcomes are associated with error-less processes can lead
to both fear of failure (If I cant get this right, Ill be humiliated!) and
anxiety (If this doesnt go perfectly Ill lose my job). This leads to us feeling
bad, and often to procrastination (something else we can feel bad about!)
Poor Judgment
Being too outcome focused can have some negative consequences, including:
If you answered yes to some or all of these questions, its possible that you
might be a little too outcome-focused (i.e. overly concerned about the results of
your effort)
A good place to start is by looking at the way we usually approach our day-today activities. Ask yourself these questions:
Tonight we start to experiment with some new ways of approaching the world
and our experiences of it. Like all new ways its going to involve doing some
things differently.
Week 1
Living as a Process
363
Self-Criticism
When we live our lives without permission to get things wrong, its easy to
evaluate ourselves negatively when things go wrong and for self-criticism to
become automatic. If this happens, we dont even need to think about beating
ourselves up anymore and can feel bad on a regular basis.
For some of you this might be harder than you expect. Take a few minutes to think
back to a time(s) when you were engaged in an activity more for the enjoyment of the
activity itself than for the outcome it would produce.
Shortly you will divide up into pairs and begin to discuss one way that you might
increase your focus on process (rather than outcome).
Maybe we could find a way to loosen up a little and start to enjoy the ride a little bit
more.
Week 1 (continued)
Write here
Week 1 Notes
364
Painting
Clay Sculpture
Woodwork
Knitting
Creative Writing
Fashion Design
Any others?
Clay Sculpture
Clay
Water bowl
Sculpting Board
Woodwork
Design sketch
Wood
Hammer
Nails
ReMind@home:
Obtain project materials
Start your project - aim to spend 20 mins per day
Also:
Read Langers chapter: The Nature of Mindfulness
Complete the journal entry
Painting
Canvas
Tubes of Paint
Brushes
Palate
Important!
Make sure you choose something that youve never done before, or havent done in
the past 5 years.
This will work better if you are relatively unfamiliar with the activity.
Break up into pairs and discuss which of these options you might select. Talk about
the following:
(i)
How much experience have I had with this activity?
(ii)
What will I need to do to get the project started?
(iii)
Where can I get the materials? Can I borrow them?
(iv)
When you will do that? How much time will it take?
(v)
How much will it cost? (Preferably <$30)
Since starting ReMind, what have I noticed about the way I use my attention?
Creative Project
Over the next 6-weeks you will be engaged in a creative project. Tonight you need
to choose what you are going to do. Here are some suggestions:
Week 1
Journal Entry
ReMind@home Week 1
365
Week 1
You may wish to discuss of these experiences during next weeks group discussion.
Journal Entry
This is akin to a mindlessness because little attention is being paid to the finer
details of the toy (e.g. its shape, size, rubbery-ness) and what it could be
recategorised as (e.g. an eraser) if those details were considered.
Take the dogs rubber toy. Once we decide that the toy is only a toy, our brains
will store the information as a category (toys) and, having decided what it is,
we have little reason to think much more about it.
These results suggest that when we learn about things in absolute terms, we tend
to switch off to potential novelty. That is, we rely on categories of objects, people
and experience that are built upon only limited information.
The results were clear cut. Of the individuals who were introduced to objects in
an unconditional way (i.e. Object A is a), none were able to respond to the
experimenters need by finding a novel use for any of the objects. In contrast, over
40% of the conditional group (i.e. Object A could be a) suggested that the
dogs toy be used as an eraser.
In one experiment individuals were divided into two groups and shown three
objects (one of which was a rubber dog toy). In the first group all three objects
were presented unconditionally (i.e. Object A is a dogs toy), whilst for the
second group the objects were presented conditionally (i.e. Object A could be a
dogs toy).
In 1987, over 160 participants took part in a series of experiments designed to test
the hypothesis that viewing the world in absolute terms stifles creativity and
promotes mindlessness.
Week 2
Creating New Categories
366
Mindfulness theory suggests that experiences are not inherently good or bad, but that
we bring those evaluations to our experiences. This offers the hope of change. That is,
by thinking more actively about the world, noticing more of the fine detail and creating
new categories, it is possible to improve many aspects of our experience.
Melbourne is a dump
Ironing sucks!
Other People
We think about and describe other people through the use of categories and labels. That
is, upon meeting a person for the first time, we form an impression of them by
processing all sorts of information that is available to us at the time.
Of course, this sort of thinking isnt limited to inanimate objects our reactions to other
people and particular experiences are often associated with a lack of active thought:
Although somewhat artificial, this example does illustrate a key feature of mindfulness.
By learning about things in a more mindful way (i.e. paying attention to the finer
features of a pen) we can begin to see possibilities and potential.
MacGyver may well be the most mindful person who ever lived. This is because, for
MacGyver, even the humble pen had almost unlimited potential. Never merely an
instrument for writing, a pen could be used to defuse a bomb, repair a radio transmitter
and escape from a maximum security prison cell.
Oftentimes when we are put under pressure and forced to solve a problem, we
suddenly become lateral thinkers and are able to generate creative and imaginative
solutions that meet the demands of the situation.
Week 2 (continued)
Write here
Week 2 Notes
367
ReMind@home:
Complete Part A (above)
Continue your creative project - in line with Part B (20 mins per day)
Also:
Complete the journal entry
Painting without paint: Possible substitutes include anything with pigment (e.g.
beetroot) or colour (e.g. melted chocolate)
Painting without paint brushes: Possible substitutes include cotton balls, a stick of
For example:
This week you are challenged to advance your creative project (in some way)
without the aid of an important piece of equipment.
Imagine that you go and sit down to resume your work when you discover that your
tools are either broken or missing. Disaster!! No paint brushes for painting, no
hammer for building the bookcase, no computer for the creative writing.
PART B
This week youll continue to work away on your project, but with a slight twist.
The task:
Relate your work on the Creative Project to each of these 5 activities.
How might this make a difference to your levels of anxiety and stress?
Now, make a list of 5 activities that you are often involved in.
PART A
Spend time reflecting on the first 7-days of your Creative Project. Most importantly,
think about the intent of the project (i.e. Process over Outcome).
Since starting ReMind, what have I noticed about the way I use my attention?
Week 2
Journal Entry
ReMind@home Week 2
368
Week 2
You may wish to discuss of these experiences during next weeks group discussion.
Journal Entry
ELLEN LANGER
So, processing and using information in this way will lead us to block out small,
inconsistent signals and be less likely to notice difference when difference occurs.
Hence, there is a flip side to our attentional system: when we are exposed to
patterns of stimulation that are perceived as repeated and unvarying, we tend to
tune-out because nothing new is detected. Just as a baby or young child will
start to show less interest in an old toy, so does an adult start to become less
interested in certain objects, people and/or situations as they become more
familiar.
Research has shown that this orientation exists very early in life. For example, by
measuring the sucking rate of infants, researchers have observed that the sucking
rate of babies tends to increase in the presence of novel objects (e.g. a colourful
toy, a face) and decrease in the presence of familiar objects.
The circuitry of the human brain is arranged in such a way that our attention is
drawn more towards new and novel forms of information, rather than to
information that is perceived as repeated and unvarying.
Week 3
Openness to Experience
369
What did you learn? Did you find out something interesting or surprising? How
long do you think it would have taken to find this out if you hadnt directly asked
the questions?
We start becoming more open to new information when we start directing more
questions at life. Yet, this does not necessarily take much effort and, as we become
more curious, so increases our level of mindfulness.
Whilst actively challenging such thoughts and beliefs wont necessarily eliminate all
the anxiety, actively disputing the validity of such rigid thinking is likely to ease
the pressure a good deal.
A more mindful response, however, would involve an active search for difference,
by asking several questions about the situation at hand. For example:
Have I ever seen a speech not go well and still be well received?
Add to this a burden of responsibility (towards your friend) and you automatically
start to feel tense, anxious and begin to dread the day. This is, by definition, a
mindless response. As a result, all sorts of negative thoughts and images begin to
flood through your head: Im a useless public speaker, Ill ruin the day,
People will think Im stupid, Ive got to get out of this.
Mindless Anxiety
Imagine a close personal friend asks you to give a speech at their wedding and,
despite being an inexperienced public speaker, you agree. Almost immediately
you start to feel some discomfort - public speaking is not your forte and youve
had some bad experiences.
Week 3 (continued)
ReMind@home - Week 3
ReMind@home:
Continue with your creative project (20 mins per day)
Complete this weeks exercises
Also:
Complete the journal entry
If your mind begins to wander, dont give yourself a hard time - just bring it gently
back to the task.
This is not a meditation task. You are not being asked to empty your mind or focus
on your breathing. Some tips:
The object of these exercises is simply to sit down, be still and observe with a limber
state of mind. A good way of doing this is to pay attention to the small details of
what is going on around you and to look for the differences between things.
PART B: Find somewhere outdoors, a place that is fairly familiar to you (e.g. the
backyard, local park) and sit down.
This weeks exercises are designed to get you to actively seek out novelty within the
very familiar. Your challenge is to remain interested for as long as you can, by paying
attention on purpose to your surroundings.
BLAISE PASCAL
Most of the evils of life arise from mans being unable to sit still in a room
Openness to Experience
370
Week 3
Since starting ReMind, what have I noticed about the way I use my attention?
Journal Entry
You may wish to discuss of these experiences during next weeks group discussion.
Week 3
Journal Entry
371
ELLEN LANGER
Without looking closely and noticing that the same stimulus in different
contexts is a different stimulus, we become victims of the associations we
ourselves constructed. When we are tormented by unwanted emotions, we
assume it could be no other way
Context results from learning. For example, waiting room anxiety will be related
to how we have learnt about dentists in the past and may be either direct
(previous painful experiences), indirect (someone elses horror story) and/or based
on very limited experience (one trip to the dentist). Regardless of how it is
acquired, a mindless, passive acceptance of context can be problematic because
we begin to feel a loss of control.
Viewed objectively, however, most dental waiting rooms are fairly benign places
and usually only consist of a few chairs, some magazines and a fish tank. Thus, it is
not the situation but our understanding of the situation that produces such intense
emotional reactions.
Everyday experience also shows us how powerful context can be. For example,
upon entering the waiting room of a dental surgery it is not uncommon for
people to become consumed by dark imaginings about what might be wrong with
their teeth and which instruments of torture will be used to fix them. The result is
usually high anxiety, increased heart rate, perspiration and nervous fidgeting.
Studies have shown that when you give people more choice about what they can
do (i.e. you manipulate context) they report greater happiness and less
depression, improved memory, greater activity levels and better physical health.
In addition, within aged care facilities, greater choice has even corresponded with
lower mortality rates!
Context has been shown to be powerful in determining the way people think, feel
and behave.
Week 4
Using Context
As such, in seeking to change the context associated with the dentist, one might
wish to view the experience as an opportunity to learn more about dentistry (a
new category) and begin to focus on things that help to build that knowledge
(new information). Not only might this infuse the experience with more interest,
it might also lead to improved oral hygiene and less filings in future.
An Act of Will
Changing the context that surrounds a situation is a mindful act. It requires an
individual to both (i) form new categories, and (ii) to pay attention to new
sources of information.
Aside from considerable good luck, Frankl believed this reinterpretation of his
experience helped maintain his will to live, something many other prisoners
seemed unable to do. His theory was published shortly after the war and
developed into a form of psychotherapy (Logotherapy).
Yet, he was also an astute observer of human behaviour and during his
incarceration he started to develop a psychological theory that emerged from his
care of fellow prisoners. Thus, faced with an almost unbearable burden, Frankl
was able to change the context by exercising choice over what his circumstances
would mean to him.
VIKTOR FRANKL
During WWII an Austrian psychiatrist, Dr. Viktor Frankl, was forced to suffer the
brutality and deprivation of three years in Nazi concentration camps. Like all
prisoners, Frankl struggled to cope with the cruelty he encountered and at times
felt like giving up.
In the absence of someone else to change a context, we are faced with trying to
do it ourselves. Whilst many would find it difficult to imagine a dental checkup as
being anything other than a traumatic event, it is worth considering instances in
which people facing greater hardship have managed to alter context and improve
their experience.
Changing Context
Situations viewed in single-minded ways (as fixed and permanent) often result in a
perceived loss of control. Not surprisingly, when this happens people tend to
become increasingly passive and avoidant, tendencies well known to be
detrimental to both physical and psychological health.
Week 4 (continued)
372
ReMind@home:
Continue with your creative project (20 mins per day)
Read Langer chapter
Also:
Begin thinking about how you will describe your project at the exhibition
Complete the journal entry
An opportunity for exhibitors to show and discuss their work, this event will be a
celebration of the creative process only. As such, exhibitors will be encouraged to
describe, and reflect mindfully on, the development of their work.
Announcement
Using Context
ReMind@home - Week 4
Since starting ReMind, what have I noticed about the way I use my attention?
Week 4
Journal Entry
373
Week 4
You may wish to discuss of these experiences during next weeks group discussion.
Journal Entry
When interpreting the actions of ourselves and others, we seem to forget that
there can be as many different views of an action as there are different observers.
Actor-Observer Effect
A tendency of observers to interpret the actions of others as resulting from an
internal disposition or trait, and for actors to interpret their own behaviour as
resulting from external, environmental factors
Examples like these illustrate a common mistake made by people in the social
world; a bias that social psychologists call the Actor-Observer Effect (AOE):
Most likely you would have thought that the shop assistant was very rude and
the other motorist an idiot, and then acted by either registering a complaint
with the shop manager or by blasting your horn. Either way, both these
interpretations ascribe an internal cause for their behaviour, anchoring it to an
aspect of the other persons personality.
Now remember a time when a shop assistant was rude to you, or you were cutoff by somebody while driving. How did you interpret that behaviour? What sort
of things did you think to yourself (or say)?
Think of a time when you where rude to someone on the phone, or cut in front
of another motorist on the motorway. How did you explain your behaviour?
Most probably you would not have explained it in terms of your personality, but
rather, according to some external factor(s) present at the time (e.g. time pressure,
heavy traffic).
Week 5
Developing Perspectives
374
Irresponsible
Initial
Interpretation
Carefree, fun loving
Time in lieu, career dissatisfaction
Alternatives?
The more we can do this, the better able we are to catch our automatic
responses and replace them with a response drawn from a greater range of
possible alternatives. In short, we are likely to become more flexible, display more
empathy and develop a greater understanding of others.
Just because we wouldnt do something does not necessarily mean that the action
is risky, inconsiderate or foolhardy. Yet many of our evaluations are constructed
in precisely this way, without a mindful awareness that others may (quite
reasonably) see matters differently.
Behaviour of Others
Week 5 (continued)
ReMind@home - Week 5
ReMind@home:
Continue with your creative project (20 mins per day)
Week 5 journaling exercise
Also:
Identify three things that you have learnt whilst you have been engaged in your
Creative Project (to be discussed at the exhibition)
Step 4.
After uncovering some alternative explanations, make a note of anything that you
have noticed. How do you feel now about the behaviour? What are you thinking
about the person in question?
In completing Step 3, try to look beyond the behaviour and search for the positive
intent. Consider questions like: What else might account for their actions? What need
might they be trying to meet?
Step 3.
Place yourself in the shoes of the actor (the person whose behaviour you are
considering) and seek alternative explanations for the behaviour.
Step 2.
Record your initial (mindless) interpretation of that behaviour.
Step 1.
Every day for the next week, be on the look out for examples of other peoples odd
or disagreeable behaviour. Choose one and make a note of it in the journal (next
page).
Exercise
This weeks exercise involves observing the behaviour of other people and viewing a
series of events from more than one perspective.
Developing Perspectives
375
Thursday
Wednesday
Tuesday
Monday
Sunday
Saturday
Friday
Event
Week 5
Initial Interpretation
Journal Entry
Alternative
You may wish to discuss of these experiences during next weeks group discussion.
Week 5
Journal Entry
376
The amount of effort required to switch between these modes will be different for
different individuals. This is because certain personality traits are more closely
aligned with mindfulness than others. Regardless of these individual differences,
every passing moment presents as an opportunity to be more or less mindful, and
as such, staying mindful is an ongoing challenge for everyone.
ELLEN LANGER
What may take more effort is the switch from a mindless to a mindful
mode, just as in physics effort is required to change the course of a
moving body, and energy is required to put a still body into motion
Whilst this view of mindfulness does emphasise the importance of active thought,
it does not necessarily take more effort to be alert and open to new perspectives
and experience. What may take more effort is the change required to become less
mindless and more mindful.
According to this model, mindfulness emerges when individuals are active in the
way they think about the world. In this mode of expanded awareness our
thoughts, beliefs, emotional reactions and behavioural patterns are all made
available and can be updated as necessary.
Using Context: Understanding that activities are not inherently good or bad,
but that the context we bring to an activity gives it those qualities
This course has explored a model of mindfulness that promotes the importance of
engaging life with a limber state of mind, one in which individuals allow
themselves to absorb multiple sources of information for the purpose of refreshing
individual perceptions of reality.
Week 6
Staying Mindful
Thus, creative activities present us with opportunities to regularly exercise the skills
that can produce a more limber state or mind, whilst also making a significant
contribution to our general sense of well-being.
It is in these moments of full absorption, or flow, that time stops, our worries
disappear and we experience some of our best and most happy moments. In
order to obtain these experiences on a regular basis however, a small investment
of time, energy and attention is required.
This is not to suggest that other aspects of life (e.g. work, family) do not offer
similar opportunities, they do. But like any skill that is being developed, the
privacy of creative activity can provide us with the best conditions for refining
mindfulness skills. That is, we gain a space for ourselves within which we can be
bold and experiment.
As such, creative activities like painting, playing music and cooking can be likened
to a gymnasium for your attention and might also be thought of as a way of
training attention.
One of the principle reasons creative pursuits are so useful is that they help to
exercise our attentional system. That is, when working creatively we have the
opportunity to:
Focus our attention on what we are doing (in the present moment)
Staying Mindful
Awareness is an important feature of mindful states and it is also an important
part of staying mindful. This is, maintaining a high level of mindfulness over time
also requires that a person maintain a constant awareness that every situation
encountered can be approached either mindfully or mindlessly.
Week 6 (continued)
377
ReMind@home:
Select another creative project and begin (20 mins per day)
Enjoy!
Again, like the project your have just completed, use this experience as a way of
reminding yourself about the important components of mindfulness and also, look
for any moments of flow that you might experience along the way.
Your final task is to select another project, one of your own choosing and begin
working on it. Once again, plan to work on this one for another 6-week period, or
start a series of smaller projects that will run for 6-weeks.
Exercise
Your creative project is finished. Congratulations!
Staying Mindful
ReMind@home - Week 6
Week 6
Journal Entry
Appendix E
Other sample materials from Study 3 (Chapter 6)
Goal setting booklet used to capture personal goals and goal attainment ratings.
378
To become
closer to God
More good
deeds
Increase $
to charities
Specific goal:
Volunteer to do 2 Mealson-Wheels shifts every
month
Develop
spirituality
Read bible
more often
Attend bible
study group
Specific goal:
Spend 15-mins reading
New Testament, 4 times
a week
Increase religious
observance
Fast during
Lent
Go to
church more
Specific goal:
Attend Church 3 times
every month
Note:
Whilst many people might share the general goal To become closer to God, the specific
actions people take to get there is different from person to person.
379
Low
25
Moderate
50
High
75
Typically I am trying to
Very High
100
Importance
Past Success
From the options above, please select the three (3) general goals that have tended to be
the most difficult for you in the past and write them here:
1.
2.
3.
What now?
380
Give yourself a little time to think about the three general goals (just stated above) by
considering the following questions:
What things havent you tried before that might help you to better achieve these
goals?
What are some of the things that typically prevent you from making progress
towards these goals?
What things just havent worked in the past? (And, therefore, could be changed)
What things have really helped in the past? (And, therefore, are worth persisting
with)
Now, its time to get a little more specific about one of these goals.
Remember this?
To become
closer to God
More good
deeds
Increase $
to charities
Specific goal:
Volunteer to do 2 Mealson-Wheels shifts every
month
Develop
spirituality
Read bible
more often
Attend bible
study group
Specific goal:
Spend 15-mins reading
New Testament, 4 times
a week
Increase religious
observance
Fast during
Lent
Go to
church more
Specific goal:
Attend Church 3 times
every month
From the 3 goals you have identified on the previous page, select the one you most wish
you could make progress on.
Youre about to get more specific about this goal...
381
On the scale below, 10 represents where you would like to be in relation to the goal you have
written above.
Please circle where you feel you are right now with this goal.
1
10
What are three things you could do that would help move you towards this goal?
No. 2
No. 1
No. 3
Now, give a specific example for each one of these (i.e. what would you actually do?)
Refer to the chart on Page 3 if needed.
No. 1
No. 2
No. 3
Step 2
Now, please rate each of these goals according to Difficulty and Past Attainment:
(i) How difficult does it seem?
1 = very easy, 2 = easy, 3 = difficult, 4 = very difficult
(ii) How successful have you been in attaining this goal over the past 12-months?
0% = no attainment to 100% = total attainment
Difficulty
/4
Difficulty
/4
Difficulty
/4
Success
Success
Success
382
Appendix F
Example of a creative project completed by a participant in Study 3
383
Note: This participant decided to spend no money in completing this project. He used only
materials that were freely available to him (e.g. the frame was constructed from timber offcuts; the canvas from a old bed sheet)
384
Appendix G
Sample materials from Study 4: Health Coaching Evaluation (Chapter 8)
Excerpt from study handbooks, including (i) goal monitoring sheets, (ii) coaching session
note sheets (used in two coaching conditions only), and (iii) health and fitness fact sheets.
385
386
(out of 10)
(out of 10)
Step 2:
What sort of OUTCOMES are you looking for?
The table below lists an array of general health and fitness outcomes that are likely to
reflect some of the outcomes you are seeking. Tick the outcomes that best reflect what
youd like to achieve (tick as many as you like):
Nutrition
Tick
Exercise
Lose weight
Build muscle
Decrease cholesterol
Any others?
Any others?
Tick
387
Step 3
Moving from Outcomes to Goals
A critical part of any health and fitness plan is knowing exactly what you are going to do
and how you are going to do it. As easy as it sounds, many people never get beyond
identifying their desired outcome (e.g. To lose weight) or, if they do, only make halfhearted attempts at setting the goals that are needed to achieve those outcomes.
Step 3 is about identifying what needs to happen to make the outcomes reality. Using the
outcomes you identified in Step 2, work through the following series of tables to draw out
some more information about where you are at currently, and what you believe needs to
happen next.
This step is illustrated in the example that follows.
Please note that perfection is not required just answer the questions as best you can.
Help will be available at the workshop if you need it.
388
Start walking & swimming again, drink more water & less coffee, continue
eating fruit, watch less TV, stop eating out so much
How much of the above are you doing right now?
Eating 2-3 pieces of fruit a day, one 30 minute walk a week, 4-5 coffees a day, 34 hours of TV a night, eating out 3 times a week
What arent you doing that would make a difference?
Swimming, drinking enough water, going for a walk as soon as I get home
(rather than switching on the TV), some meal planning
How much could you do (realistically) each week for the next 8-weeks?
How much could you do (realistically) each week for the next 8-weeks?
389
How much could you do (realistically) each week for the next 8-weeks?
Outcome 3:
What things can you do that will make an impact on this outcome?
How much could you do (realistically) each week for the next 8-weeks?
Dont forget to bring this worksheet along to the workshops next week.
390
Name: XXXXX
Goal 1:
Increase exercise
Goal 2:
Snack free
evenings
Goal 3:
Home cooked
meals
4hrs exercise
per week
7 snack
free evenings
3.5hrs exercise
per week
6 snack
free evenings
5 x healthy home
cooked meals per
week
Expected outcome
3hrs exercise
per week
5 snack
free evenings
4 x healthy home
cooked meals per
week
2hrs exercise
per week
3 snack
free evenings (C)
Worst expected
outcome
1hrs exercise
per week (C)
No snack
free evenings
Outcome Levels
391
Week 1 GAS
Goal 1:
Goal 2:
Goal 3:
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Week 1 Totals:
-2
-1
+1
+2
Worst
Expected
Outcome
Less Than
Expected
Outcome
Expected
Outcome
More Than
Expected
Outcome
Best
Expected
Outcome
392
Week 2 GAS
Goal 1:
Goal 2:
Goal 3:
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Week 1 Totals:
-2
-1
+1
+2
Worst
Expected
Outcome
Less Than
Expected
Outcome
Expected
Outcome
More Than
Expected
Outcome
Best
Expected
Outcome
393
Week 3 GAS
Goal 1:
Goal 2:
Goal 3:
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Week 1 Totals:
-2
-1
+1
+2
Worst
Expected
Outcome
Less Than
Expected
Outcome
Expected
Outcome
More Than
Expected
Outcome
Best
Expected
Outcome
394
Week 4 GAS
Goal 1:
Goal 2:
Goal 3:
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Week 1 Totals:
-2
-1
+1
+2
Worst
Expected
Outcome
Less Than
Expected
Outcome
Expected
Outcome
More Than
Expected
Outcome
Best
Expected
Outcome
395
396
What action have I taken since last session? What wins did I have?
Session Notes:
10
397
Week 5 GAS
Goal 2:
Goal 3:
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Week 1 Totals:
-2
-1
+1
+2
Worst
Expected
Outcome
Less Than
Expected
Outcome
Expected
Outcome
More Than
Expected
Outcome
Best
Expected
Outcome
398
What action have I taken since last session? What wins did I have?
Session Notes:
10
399
Week 6 GAS
Goal 2:
Goal 3:
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Week 1 Totals:
-2
-1
+1
+2
Worst
Expected
Outcome
Less Than
Expected
Outcome
Expected
Outcome
More Than
Expected
Outcome
Best
Expected
Outcome
400
What action have I taken since last session? What wins did I have?
Session Notes:
10
401
Week 7 GAS
Goal 1:
Goal 2:
Goal 3:
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Week 1 Totals:
-2
-1
+1
+2
Worst
Expected
Outcome
Less Than
Expected
Outcome
Expected
Outcome
More Than
Expected
Outcome
Best
Expected
Outcome
402
What action have I taken since last session? What wins did I have?
Session Notes:
10
403
Week 8 GAS
Goal 1:
Goal 2:
Goal 3:
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Week 1 Totals:
-2
-1
+1
+2
Worst
Expected
Outcome
Less Than
Expected
Outcome
Expected
Outcome
More Than
Expected
Outcome
Best
Expected
Outcome
404
Goal 1:
Goal 2:
Goal 3:
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
405
Fact Sheet
Before & After Exercise
Warming Up
& Stretching
Warming
Down
The cool down is similar to the warm-up in that it should last 5-10
minutes and be done at a low intensity (50-60% of max HR).
After you have completed your cardiovascular exercise and
cooled-down properly, it is now important that you stretch the
primary muscles being used.
Warming-up, stretching, and cooling-down are very important to
every exercise session. They not only help your performance levels
and produce better results, they also drastically decrease your risk
of injury.
406
Fact Sheet
3 Important Principles of Exercise
Frequency
Duration
407
Fact Sheet
3 Important Principles of Exercise
Intensity
408
Fact Sheet
Frequently Asked Questions
What happens
to my heart
when I
exercise?
409
Fact Sheet
Frequently Asked Questions
Why do my
muscles
sometimes
burn when
Im exercising?
The "burn" comes from the build-up of lactic acid, which forms
as a by-product of energy production by muscle fibres.
As the fibres convert glycogen to ATP, some of the reactions take
place without oxygen. In this process, a compound called pyruvate
is produced.
Some of the pyruvate is absorbed into the muscle cell's
mitochondria and converted into useful energy. But during
strenuous exercise, the mitochondria can't handle all the pyruvate
that's produced.
So what?
The excess pyruvate becomes lactic acid, a dead end as far as
energy production is concerned.
As the concentration of lactic acid in the muscle fibre increases,
the acidity of the cell changes, causing muscle fatigue and the alltoo-familiar "burn."
The best way to relieve lactic-acid-induced soreness is to continue
to move around, but at a slower pace and without strain or with
massage. Both stimulate blood circulation, which cleans out the
built-up lactic acid from the muscles.
410
Fact Sheet
Frequently Asked Questions
Why do I feel
sore the day
after I exercise?
411
Fact Sheet
8 Health & Fitness Myths
Myth #1
The "No Pain, No
Gain" approach to
fitness
Myth #2
If you stop
exercising your
muscles will turn
to fat
Myth #3
You burn more fat
by exercising
longer at a lower
intensity
Pain is your bodys way of telling you somethings wrong. So, take some time
to listen to it. Exercise doesnt have to hurt to be good for you. If it hurts,
youre probably doing something wrong.
People new to exercise may feel some muscle soreness called delayed onset
muscle soreness which usually subsides after a few workouts. But, the key to
a successful exercise program is to make sure you give your muscles time to
adapt, otherwise youll be risking injury.
Actually, fat and muscle are two different types of tissue. One does not
convert to the other. What usually happens is that muscles atrophy.
If you maintain the same caloric intake and reduce the amount of exercise,
youll increase body fat and lose muscle mass.
Not really. You do burn a higher percentage of fat as a fuel source when
working at lower intensities, but the most important factor to overall fat
utilization is the number of calories that you burn over the course of the day.
Exercising at higher intensities allows you to burn more calories during each
given session and thus a higher caloric expenditure at the end of the day.
However, if you are new to exercise, it is recommended that for safety you
start out at a lower intensity and allow your body time to adapt to the highintensity workouts.
Myth #4
Wish it were truesadly, thats not the case. Exercise and a poor diet is
definitely far better than no exercise and a poor diet, but the best
combination for health is eating a well-balance, healthy diet and getting
regular exercise.
You will get more from your exercise sessions by fueling your body with high
quality food and you will feel better overall.
412
Fact Sheet
Health & Fitness Myths
Myth #5
To build muscles
you need to eat
high-protein foods
Myth #6
True, having a consistent exercise program and a healthy diet will go a long
way in the prevention of many of the lifestyle-related diseases that plague our
health. But, there are times when exercise can be contraindicated for certain
health conditions. Its always best to speak with your physician prior to
beginning any exercise program.
Myth #7
This is one of most common myths and it couldnt be farther from the truth.
In fact, weight training is often the easiest and quickest way to look leaner,
sculpted and more toned.
Weight training
will bulk you up
Chances are youll have to be taking steroids to achieve the "bulked-up" look
that most body builders have, so dont be afraid of weights. Incorporating
strength training twice a week into your exercise program will help protect
you from injury, tone your muscles, help prevent osteoporosis and burn
excess body fateven when you are resting.
You can exercise too much. Many people fall into the belief that if some
The more exercise, exercise is good, more is better. However, too much exercise can lead to
injury and illness. In fact, your body doesnt actually experience muscle
the better
growth when youre in the weight room. Its only during your rest periods
that your body can respond to the exercise. So, make sure you give yourself
enough time to recover from a workout.
Myth #8
413
Appendix H
Mindfulness Training kits used in Study 4
Photographs of a mindfulness training kit, showing MP3 player, vinyl carry case and 4week program manual.
414
415
416
Mindfulness Training
The MP3 Player
The Collection of Data
Page 5
Page 6
Page 7-9
Page 10-14
Important Note
Throughout the duration of the research, this kit remains the property
of the Coaching Psychology Unit.
Page 3-4
Contents
417
418
Quick &
easy
Manual
Batteries
Copyright
Accuracy
Weekly
Tally
Purpose
Description
419
Slowing
Down is
Hard
What to Expect
Your
Mindset
Reactions
420
DONT
DO
Handy Hints
Total
Tuesday
Monday
Sunday
Saturday
Friday
Thursday
Wednesday
Week 1
AT2
AT3
AT1
421
AT2
AT3
MM2
MM3
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Total
Friday
Saturday
Sunday
Monday
Tuesday
Total
Week 3
Thursday
MM1
Wednesday
AT1
Wednesday
Week 2
AT2
AT3
AT1
MM3
MM1
422
Total
Tuesday
Monday
Sunday
Saturday
Friday
Thursday
Wednesday
Week 4
AT2
AT3
AT1
MM2
MM3
MM1
gordons@psych.usyd.edu.au
Appendix I
Chapters published or accepted for publication in the peer-reviewed press
Spence G.B., Cavanagh, M.J., & Grant, A.M. (2006). Duty of care in an unregulated industry:
Initial findings on the diversity and practices of Australian coaches. International
Coaching Psychology Review, 1(1), 71-85.
Spence, G.B., & Grant, A.M. (in press). Professional and peer life coaching and the
enhancement of goal striving and wellbeing: An exploratory study. Journal of Positive
Psychology. Accepted for publication 2nd November, 2006.
423
424
71
Specifically, we will examine what legal obligations exist for coaching practitioners in an
unregulated industry, before questioning
the degree to which existing ethical frameworks assist coaches discharge their legal
duty of care.
4252006
Vol. 1 No. 1 April
426
73
<1 year
12 years
25 years
>5 years
87
41%
28%
19%
12%
148
31%
24%
25%
20%
74
4272006
Vol. 1 No. 1 April
40
40
30
30
% 20
% 20
10
10
<10
1125 2650
Clients
10
0
>50
<50
50100 101200
Hours
>200
<5
510
1120
Hours
>20
Rarely
Sometimes
Face-to-face
Always
Phone
Mostly
Common coaching issues. Respondents indicated that the three most common issues
they
encounter
in
coaching
are
career/business related issues, relationships/interpersonal skills, and direction/
goal setting issues (see Table 2 overleaf).
When considered along with data just
reviewed on niche specialisations, these
results are not overly surprising although
financial and health/fitness issues may have
been expected to feature more prominently
in the results. Interestingly, the data also
revealed the presence of several issues that
may indicate clinical or sub-clinical mental
health concerns. For example, approximately 10 per cent of the coaches surveyed
indicated that they commonly coach clients
in relation to issues that include self-esteem,
self-worth, personal loss, life crises, social
isolation and distress.
While such issues do not with certainty
indicate the presence of mental health
issues, our experience suggests such a link,
particularly in cases where distress is great
428
75
Description
Career/Business
43
Relationships/
Interpersonal
40
Life Direction/
Goal Setting
40
Work/Life Balance
25
Mental Health
15
Financial
12
11
Freq.
(N=136)
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Consulting
Human Resources
Counselling/Psychology
Training
Education
Marketing
Finance
Social Work
Others
24
14
14
13
11
8
5
4
7
62
20
11
5
2
430
77
4312006
Vol. 1 No. 1 April
432
79
4332006
Vol. 1 No. 1 April
Description
# 18
I will respect the clients right to terminate coaching at any point during the process.
I will be alert to indications that the client is no longer benefiting from our
coaching relationship.
# 19
If I believe the client would be better served by another coach, or by another resource,
I will encourage the client to make a change.
# 20
I will suggest that my clients seek the services of other professionals when deemed
necessary.
# 21
I will take all reasonable steps to notify the appropriate authorities in the event
a client discloses an intention to endanger self or others.
434
81
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Vol. 1 No. 1 April
Conclusion
Whilst coaching is not therapy has become
a catch-cry throughout the coaching industry
(Cavanagh & Grant, 2004), evidence
suggests that coaching may be perceived
somewhat differently by potential consumers
(Green et al., 2005: Spence & Grant,2005). It
seems highly probable that, for a subset of
people with clinical issues (such as anxiety
and depression), coaching may be seen an
436
83
Correspondence
Gordon B. Spence, Michael J. Cavanagh &
Anthony M. Grant
Coaching Psychology Unit,
School of Psychology,
University of Sydney, Australia.
E-mail:
Gordon B.Spence:
gordons@psych.usyd.edu.au
Michael J. Cavanagh:
michaelc@psych.usyd.edu.au
Anthony M. Grant:
anthonyg@psych.usyd.edu.au
References
Berglas, S. (2002). The very real dangers of executive
coaching. Harvard Business Review, June, 8792.
Betts, J. (2004). Are we becoming more American?
Class action litigation Australia v United States.
Retrieved 13 August 2005, from
http://www.freehills.com.au/publications/
publications_1582.asp
Brotman, L.E., Liberi, W.P. & Wasylyshyn, K.M.
(1998). Executive coaching: The need for standards of competence. Consulting Psychology
Journal: Practice and Research, 50(1), 4046.
Cavanagh, M. (2005). Mental health issues and challenging clients in executive coaching. In M.
Cavanagh, A.M. Grant & T. Kemp (Eds.),
Evidence-based coaching: Theory, research and practice
from the behavioural sciences (Vol. 1, pp.2136).
Brisbane: Australian Academic Press.
Cavanagh, M. & Grant, A.M. (2004). Executive
coaching in organisations: The personal is the
professional. International Journal of Coaching in
Organisations, 2(2), 615.
84
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85
[2.3.20074:09pm]
(RPOS)
[110]
[First Proof]
Professional and peer life coaching and the enhancement of goal striving
and well-being: An exploratory study
Abstract
10
15
Few studies have investigated the impact of life coaching on self-regulated behavior and well-being. A limitation of past
studies has been their reliance on peer rather than professional coaches. The present randomized controlled study compared
peer with professional life coaching over a 10-week period with 63 participants. Results indicated that, compared to peer
coachees and controls, coachees of professional coaches were more engaged in the coaching process, had greater goal
commitment and progression, and greater well-being in terms of environmental mastery; other facets of well-being did not
change. The results suggest that the presence of a supportive person may be a necessary but insufficient condition for
enhancing goal striving and highlight the importance of expertise in coaching. Recommendations are made for future
research and for using life coaching as a methodology for applied positive psychology.
Keywords: Personal goals, professional coaching, life coaching, peer coaching, goal striving, well-being, evidenced-based coaching
Introduction
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Correspondence: Gordon B. Spence, Coaching Psychology Unit, School of Psychology, Brennan MacCallum Building,
University of Sydney, NSW 2006, Australia. Tel: 61 2 9036 9191. Fax: 61 2 9036 5223. E-mail: gordons@psych.usyd.edu.au
ISSN 1743-9760 print/ISSN 1743-9779 online/07/02000110 2007 Taylor & Francis
DOI: 10.1080/17439760701228896
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Peer coaching
Peer coaching has also been studied for its utility in
more specific domains, with somewhat mixed results.
For example, fortnightly peer coaching has been found
to be a useful framework for supporting the learning
and development of managers (Ladyshewsky & Varey,
2005). Using qualitative methods, peer coaching was
found to not only strengthen knowledge frameworks
and broaden individual perspectives, the experience of
coaching and being coached also seemed to enhance
self-reflection and help managers identify areas in
need of skills development (e.g., listening skills).
In contrast, Sue-Chan and Latham (2004)
reported that the effectiveness of managerial coaching appears to depend heavily on the expertise of the
coach. Over two studies it was found that peer
coaches were perceived to possess less expertise and
be less credible than an external coach, with coaching
satisfaction and performance outcomes lower for the
peer coachees. This finding suggests there may be
some key characteristics of coaches (such as training
or familiarity) that are highly influential in determining the success of life coaching. The purpose of this
study is to further examine this issue.
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Participants
After responding to local media advertisements and
registering their interest in the life-coaching program,
84 respondents completed a packet of pre-program
questionnaires. To reduce the likelihood that clinical
issues might arise during coaching, mental health
screening was conducted using the Brief Symptoms
Inventory (BSI; Derogatis, 1993). The criterion for
exclusion was set at 2 standard deviations above the
mean on the Global Severity Index, or on any two
subscales (i.e., a score of 470). At this level,
21 people (25%) were deemed to be ineligible and
offered a clinical referral. Characteristics of the final
sample (n 63) are shown in Table I.
Procedure
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Female/male
Age
SD
Professional
(n 21)
Peer
(n 22)
Control
(n 20)
Totals
(N 63)
15/6
37.9
10.31
17/5
35.81
9.85
15/5
42.2
10.64
47/16
38.59
10.44
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Measures
Goal striving. Participants were asked to generate
three personal strivings, defined as an objective that
you are typically trying to accomplish or attain
(Emmons, 1986, p. 1060). Goal progression and
goal commitment were rated for each striving using
a 5-point scale (1 not at all, 5 extremely) in
response to the following questions: In the last
3 months, how successful have you been in attaining
this goal? and How committed do you feel towards
this striving? At Time 2 these items were reworded
to In the past 10 weeks . . ., in order to reflect the
period of the coaching programs.
Figure 1. Generic model of self-regulation.
Description
Goal
Reality
Options
Wrap-up
Assist the coachee determine next steps. Develop an action plan and
build motivation.
Example questions
What do you want to achieve this session?
How would you like to feel afterwards?
What would be the best use of this time?
How have things gone in the past week?
How have you handled any problems?
What worked? What didnt work?
What possible options do you have?
What has worked for you in the past?
What havent you tried yet that might work?
What is the most important thing to do next?
What might get in the way?
Who might be able to support you?
How will you feel when this is done?
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Results
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Coaching attendance
To obtain an objective measure of program engagement, coaching attendance was recorded for both
coaching conditions. Mean attendance for the
professional coachees was 9.45 sessions and for
peer coachees 7.3 sessions (from a maximum of 10
sessions). An independent samples t-test found these
means to be significantly different, t(38) 5.75,
p50.001. Table III presents the means and standard
deviations for all dependent variables. It should be
noted that 4 participants (1 professional, 2 peer, 1
control) withdrew within the first half of the coaching
Table III. Means and standard deviations for goal striving and well-being variables.
Pre-coaching
Measure
Goal striving
GP
M
SD
GC
M
SD
Subjective well-being
SWL
M
SD
PA
M
SD
NA
M
SD
Psychological well-being
AU
M
SD
EM
M
SD
PR
M
SD
PL
M
SD
PG
M
SD
SA
M
SD
Professional
(n 20)
Peer
(n 20)
460
Post-coaching
Control
(n 17)
Professional
(n 20)
3.2a
1.0
4.2ab
0.9
Peer
(n 20)
Control
(n 17)
2.7
1.0
3.2a
1.2
2.3a
0.8
3.7b
0.7
2.3
0.9
4.1
0.8
2.3
1.2
4.3
0.5
2.2
0.6
4.3
0.5
23.7
5.3
23.9
4.2
20.2
4.6
24.3
5.7
25.0
3.2
21.4
4.5
20.6
6.3
22.7
4.1
18.3
5.5
25.9
5.4
24.1
4.1
20.6
5.3
25.8
5.2
24.6
3.2
22.5
4.5
20.9
6.8
22.8
3.9
19.9
5.2
41.1
6.0
36.9
7.1
44.1
7.3
43.7
5.8
47.3
3.4
41.1
7.1
40.0
7.2
39.5
6.7
43.8
5.0
43.3
6.1
47.3
4.1
40.0
5.8
36.1
5.4
37.3
7.0
43.1
8.3
39.8
5.7
46.4
5.2
36.9
6.3
41.9
5.9
1.3ab
7.1
43.9
7.6
44.4
5.7
48.2
4.4
41.6
6.8
40.1
5.5
39.9a
6.2
44.4
4.4
44.9
4.7
47.6
4.2
41.6
4.7
36.8
5.7
38.1b
6.7
42.8
8.2
40.4
4.8
44.9
4.3
37.7
6.5
GP goal progression, GC goal commitment, SWL satisfaction with life, AB affect balance, AU autonomy, EM environmental
mastery, PR positive relations with others, PL purpose in life, PG personal growth, SA self-acceptance.
Note: Post-coaching means with the same subscripts (a, b) denote statistically significant group x time interactions revealed in planned
comparisons ( p50.05).
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disappeared (at the 0.05 level) and was only marginally significant, p 0.06. This indicates that the goal
commitment of peer coachees was positively
impacted by regular attendance at coaching sessions.
However, the analysis of covariance did not show any
change from the initial findings for goal progression.
Goal progression
Goal commitment
5
Pre
Pre
Post
Post
3
2
1
1
0
0
Professional
Peer
Control
Condition
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535
Discussion
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525
Well-being
Ratings
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Ratings
480
period and 2 control participants were non-contactable at Time 2. As such, statistical analysis was
conducted on data from 57 participants.
Data was analysed using a 3 2 mixed design
analysis of variance (MANOVA) consisting of one
between-subjects factor (group) and one withinsubjects factor (time). Also, in order to explore
differential change by condition, a priori comparisons were conducted on (1) professional versus
peer, (2) professional versus control, and (3) peer
versus control, with an additional contrast comparing
(4) coaching (i.e., professional and peer) versus
control. A significance level of.05 was set for all tests.
Analysis of goal progression data revealed a
significant main effect of time, F(1, 54) 6.73,
p50.01, but not group or the group time (prepost) interaction, although this did approach significance, p 0.07. The more specific contrast
analyses did, however, reveal a significant group time ( pre-post) interaction for professional versus
control, F(1, 54) 5.41, p50.05, indicating that
professional group made substantial progress
towards their goals during the coaching period
relative to the control group (as shown in
Figure 2). No such effect was observed for the
peer-coaching group.
When this analysis was repeated for goal commitment, a significant group time interaction was
found, F(2, 54) 7.03, p50.01, along with a main
effect for time, F(1, 54) 15.21, p50.001, but not
group. Contrast analyses revealed a significant group time (pre-post) interactions were found for both
professional versus peer, F(1, 54) 13.93, p50.001,
and professional versus control, F(1, 54) 4.45,
p50.05. This indicates that professional coaching
was more effective in helping coachees maintain their
level of goal commitment over time, relative to peer
and control participants whose commitment
decreased across the coaching period.
Finally, in order to control for the influence of
coaching session attendance on goal striving, these
analyses were repeated using the number of sessions
attended as a covariate. After controlling for this
difference, the goal commitment interaction effect
Professional
Peer
Control
Condition
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Conclusion
Interest in the development of evidence-based
coaching practice is increasing and has recently
been identified as important for the long-term
sustainability of professional life coaching practice
(Cavanagh, Grant, & Kemp, 2005). Not surprisingly
this has been accompanied by calls for research. This
exploratory study represents an early attempt to
answer this call.
Consistent with previous findings (Grant, 2003a;
Green et al., 2006), our results suggest that engaging
with others in regular goal-directed conversations is
a useful thing to do. This paper extends upon
previous finding and has found that coaching outcomes appear to be enhanced when coaching is
provided by professional coaches. More specifically,
we found that the coachees of professional coaches
attended more coaching sessions than peer coachees,
reported greater goal progression and environmental
mastery, and maintained commitment to their goals
across the coaching period (compared to peer-group
coachees and a control group). As such, it appears
that the presence of a supportive person may be a
necessary but insufficient condition for facilitating
goal attainment, and that expertise is required to
successfully guide the coaching process.
We propose that life coaching is indeed an
appropriate area for scientific enquiry. With a solid
theoretical and evidence-base, life coaching can
emerge from the often sensationalistic shadow of
the pop psychology movement and into the more
considered realm of behavioral science. In time,
evidence-based life coaching may well prove to be an
effective means of facilitating personal goal attainment and enhancing well-being, helping make
manifest the promise of an applied positive
psychology.
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References
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