Self-Coaching Handbook: Mastering ICF Core Competencies & Personal Development

Table of Contents

1. Course Overview
2. Module Content
3. Module Quizzes
4. Final Certification Exam
5. Certificate Template

1. Course Overview

This self-paced course combines ICF Core Competencies with practical self-coaching tools to help you develop both coaching skills and personal growth strategies. The course consists of 6 modules, each with its own assessment, culminating in a final certification exam.

2. Module Content

Module 1: Understanding the Foundation of Coaching

1.1 What is Coaching?

• Definition of coaching vs. consulting, therapy, and mentoring
• The role of a coach in personal development
• ICF ethical guidelines and core values
• Creating a safe and trusted space for growth

1.2 Developing a Coaching Mindset

• Self-awareness and emotional regulation
• Maintaining curiosity and openness
• Continuous learning and reflection
• Cultural awareness and sensitivity

Module 2: Self-Assessment Tools

2.1 The Wheel of Life Assessment

Rate each area from 1-10 (1 being least satisfied, 10 being most satisfied):

• Career/Business
• Finance/Wealth
• Health/Fitness
• Family/Friends
• Romance/Relationship
• Personal Growth/Learning
• Fun/Recreation
• Physical Environment/Home
• Spirituality/Faith
• Community/Giving Back

Exercise Instructions:

1. Draw a circle and divide it into 10 segments
2. Mark your satisfaction level (1-10) for each area
3. Connect the dots to see your “wheel”
4. Reflect on:
   • Which areas need the most attention?
   • What would a balanced wheel look like for you?
   • What small steps could improve lower-scored areas?

Module 3: Core Coaching Competencies in Practice

3.1 Establishing Agreements

Practice setting clear agreements with yourself:

• What do you want to achieve?
• What are your success measures?
• How will you hold yourself accountable?

3.2 Cultivating Trust and Safety

Self-trust building exercises:

• Daily reflection journal
• Honoring commitments to yourself
• Celebrating small wins
• Practicing self-compassion

3.3 Maintaining Presence

Mindfulness practices:

• 5-minute daily meditation
• Body scanning
• Emotional awareness check-ins
• Breathing exercises

3.4 Active Listening (Self-Dialogue)

• Journaling prompts for self-discovery
• Recording and analyzing your inner dialogue
• Identifying limiting beliefs
• Recognizing patterns in your thoughts and behaviors

Module 4: Action Planning and Implementation

4.1 Personal Action Plan Template

Step 1: Goal Setting

• Area of Focus: [Choose from Wheel of Life]
• Specific Goal:
• Timeline:
• Success Measures:

Step 2: Strategy Development

• Required Resources:
• Potential Obstacles:
• Support Systems:
• Mitigation Strategies:

Step 3: Action Steps

Step 4: Accountability System

• Weekly review schedule
• Progress tracking method
• Reward/celebration milestones
• Course correction process

4.2 Sample Action Plan

Goal: Improve Work-Life Balance

Module 5: Growth and Progress Monitoring

5.1 Evaluation Tools

• Monthly Wheel of Life reassessment
• Progress journal template
• Success metrics tracking
• Reflection questions

5.2 Integration Practices

• Weekly review ritual
• Monthly goal adjustment
• Quarterly life audit
• Annual vision refresh

Module 6: Advanced Self-Coaching Techniques

6.1 Powerful Self-Questioning

Sample questions for self-reflection:

• What assumptions am I making?
• What would success look like?
• What’s holding me back?
• What resources do I need?
• Who can support me?

6.2 Awareness Tools

• Emotion mapping
• Behavior pattern recognition
• Value alignment check
• Decision-making framework

3. Module Quizzes

Module 1 Quiz

1. What is the main difference between coaching and mentoring?
   • Correct Answer: Coaching focuses on drawing out solutions from the client, while mentoring involves sharing personal experience and advice.
2. Which of the following is NOT a component of developing a coaching mindset?
   • Correct Answer: Providing direct solutions to problems
3. Why is creating a safe space important in coaching?
   • Correct Answer: It allows for vulnerability and authentic exploration of thoughts and feelings

Module 2 Quiz

1. How many segments are in the Wheel of Life assessment?
   • Correct Answer: 10
2. What is the scoring range for each area in the Wheel of Life?
   • Correct Answer: 1-10
3. What should you do after connecting the dots in your Wheel of Life?
   • Correct Answer: Reflect on areas needing attention and plan small improvement steps

Module 3 Quiz

1. What are the key elements of establishing agreements?
   • Correct Answer: Goals, success measures, and accountability methods
2. Which practice is essential for maintaining presence?
   • Correct Answer: Mindfulness and breathing exercises
3. What is the purpose of recording your inner dialogue?
   • Correct Answer: To identify limiting beliefs and thought patterns

Module 4 Quiz

1. What are the four steps in creating a personal action plan?
   • Correct Answer: Goal Setting, Strategy Development, Action Steps, Accountability System
2. How should priorities be assigned in the action plan?
   • Correct Answer: High, Medium, or Low based on importance and urgency
3. What should be included in the accountability system?
   • Correct Answer: Weekly review schedule, progress tracking, milestones, and course correction process

Module 5 Quiz

1. How often should the Wheel of Life be reassessed?
   • Correct Answer: Monthly
2. What is the purpose of a quarterly life audit?
   • Correct Answer: To review progress, adjust goals, and ensure alignment with long-term vision
3. Why is progress tracking important?
   • Correct Answer: To measure growth, maintain motivation, and identify areas needing adjustment

Module 6 Quiz

1. What makes a question “powerful” in self-coaching?
   • Correct Answer: It promotes deep reflection and reveals new insights
2. What is emotion mapping used for?
   • Correct Answer: To track and understand emotional patterns and triggers
3. How often should value alignment be checked?
   • Correct Answer: Regularly, as part of the decision-making process

4. Final Certification Exam

To receive certification, you must score 80% or higher on this comprehensive exam.

1. What distinguishes coaching from other professional development approaches?
   • Correct Answer: Coaching empowers clients to find their own solutions through powerful questioning and self-discovery
2. Name the three key components of the self-trust building process.
   • Correct Answer: Daily reflection, honoring commitments, celebrating wins
3. How do you measure progress in the Wheel of Life assessment?
   • Correct Answer: By comparing numerical ratings (1-10) across different time periods
4. What is the primary purpose of establishing agreements in self-coaching?
   • Correct Answer: To create clarity, commitment, and measurable outcomes
5. Describe the four elements of an effective action plan.
   • Correct Answer: Goal setting, strategy development, action steps, accountability system
6. What role does mindfulness play in maintaining presence?
   • Correct Answer: It helps maintain focus, awareness, and emotional regulation
7. How should limiting beliefs be addressed in self-coaching?
   • Correct Answer: Through identification, questioning, and reframing
8. What is the recommended frequency for reviewing and adjusting goals?
   • Correct Answer: Weekly reviews, monthly adjustments, quarterly audits
9. Name three powerful self-coaching questions.
   • Correct Answer: What assumptions am I making? What would success look like? What’s holding me back?
10. How does the accountability system support goal achievement?
    • Correct Answer: By providing regular check-ins, progress tracking, and course correction opportunities

5. Certificate Template

Upon scoring 80% or higher on the Final Certification Exam, you will receive the following certificate:

Additional Resources

• ICF-Code-of-Ethics-2021
• Recommended reading list
• Self-coaching templates
• Progress tracking tools

Remember: Self-coaching is a journey, not a destination. Use these tools and frameworks as a starting point, adapting them to your unique needs and circumstances. Regular practice and honest self-reflection are key to making meaningful progress.