Close your eyes. Imagine yourself as a bird. You sit in your nest, safe yet sensing you’re meant to fly. You step to the edge; the sky is vast, full of unknowns. What’s holding you back? Now, feel the wind, not as resistance, but as support. Have you flown before in small ways? You flap your wings, leaping. You don’t have to soar, just start. Now, you’re gliding, how does it feel? Looking down, what do you see? What would you tell your past self still sitting in the nest? As you return to the present, what insight will you carry forward?

The "Goldilocks Rule" suggests that people are most motivated when faced with tasks that are neither too easy nor too difficult but strike the right balance of challenge. This principle is relevant in change management. When individuals perceive tasks as moderately challenging, they feel motivated. If the challenge is too minimal, they may become bored & lose interest. Conversely, if the task feels too overwhelming, it can lead to frustration & disengagement. As a coach, it's essential to apply this rule by assigning tasks that push your coachee just enough to encourage growth without causing burnout. This approach helps them build confidence & capability, enabling them to take on larger challenges & setting them up for long-term success.

Motivation for change comes from either pain or pleasure. To use pleasure, I'd have the coachee visualize overcoming their resistance and experience the positive feeling. Then, I'd ask, 'What would you do if you weren't afraid?' and encourage them to take a small step in that direction. To use pain, I'd have them visualize the negative future if they don't take action, and then encourage a small step to avoid that outcome.