Get the most out of your session

Before the session

The better your preparation, the more effective your session.

Think in advance about what is going on and what you want to achieve. Think about what you have already tried in this situation, what effect this has had, and why you want to make adjustments now.

The Session

Keep your notes and a pen handy during the session. For example, you can take notes on the practical steps you want to take while discussing them with your coach.

After the Session

Take some time to think about the conversation and the follow-up. What insight will you take away from this session?

What is the first step? How and when will you take it?

Who can help, advise, support, encourage you?

Take your time before and after the session.

If possible, plan at least half an hour before and after the call in which you will not be disturbed.

Put your phone on airplane mode, unless you are using it for the video call.

Turn off or mute the notifications on all your devices. Use this time to think and write about the session.

Before the session

Hoe beter je voorbereiding, hoe effectiever je sessie. 

The better your preparation, the more effective your session.
Think in advance about what is going on and what you want to achieve.
You might want to ask yourself one of the following questions:

  • What do I want to discuss?
  • What do I want to solve?
  • What is my goal?
  • What is it I want to get out of my session?
  • What are my strengths?
  • Why do I want this session at this moment? 
  • What have I tried already, and what were the results?

Follow-up steps outside of the session

The goal of the session is to help you on your way, with new insights and concrete steps to follow. To stay on track you need support from yourself and others.


You can help yourself by recording your plans, thoughts and progress. On paper or digitally. Preferably in one notebook or in one file that you use only for this purpose.

It works best if you do this regularly, preferably at a fixed time. For example: every morning before breakfast; at the end of the working day; every Sunday morning. Think about what your realistic schedule is and stick to it. If it does not work out, then adjust your planning.

Keeping records helps to:

  • Organise your thoughts.
  • Become and remain aware of your plans.
  • See how you are progressing
  • Adjust your plans.
  • hold on to your motivation.


Most people find it difficult to ask others for support and advice. Conversely, they appreciate it when someone asks them for support and advice.It is a challenge for many to involve others in your life. However, its very much worth it.

The bond with people around you can become stronger precisely by being open about what is bothering you. By involving others in the solution.

Consider, for example, the following:

  • You can ask others to help you. For example, by sharing your intentions and discussing your progress, difficulties and the next steps once a week.
  • You can look for people to play sports with, to take a course together, to take on a challenge together.
  • You can seek advice from people who have skills you would like to learn or strengthen.