Life Coaching Foundations — Self-Guided Workbook
Your first coaching session, at your own pace.
You know you want something to change. Now give yourself a place to figure out what—and how to begin.
Maybe you’ve been putting everyone else first, moving through responsibilities without stopping to ask what you want. Maybe you have goals, but self-doubt, old habits, or uncertainty keep interrupting your progress. Or perhaps you’re curious about coaching and want to explore your thoughts privately before opening up to someone.
Life Coaching Foundations gives you a structured starting point. Created by Tabitha Newton, founder of MC Integrative Wellness, this 36-page workbook follows the thoughtful progression of a first coaching conversation: understand where you are, discover what matters, explore what’s holding you back, and choose practical next steps.
You’ll move through five guided modules, with explanations, writing exercises, and reflection pages that connect personal insight with everyday action.
1. Where You Are Now
Take an honest look at your life using the Wheel of Life, rating your satisfaction across eight areas, including health, emotions, relationships, money, and purpose. The Life Snapshot helps you identify what’s working, what isn’t, and what you’re ready to stop accepting. An Energy Audit gives you space to recognize what drains you and what replenishes you—then choose one adjustment you can make this week.
2. What You Really Want
Identify your top five core values and explore whether your daily choices reflect them. Picture your desired life across six areas, write a letter from your future self, and answer coaching questions that invite you to look beyond expectations and acknowledge desires you may have kept quiet.
3. What’s in the Way
Examine limiting beliefs, where you learned them, and the evidence that challenges them. Practice the Notice, Name, Reframe method to develop a more helpful perspective. Through the Inner Critic, Inner Coach exercise, explore how you speak to yourself. Then use the Boundaries & Support worksheet to plan a clear boundary and identify support you haven’t yet asked for.
4. Your First Steps
Choose one meaningful goal, connect it to your values, and define how you’ll recognize progress. Break it into five manageable steps and create “if…then” backup plans for obstacles. A three-stage 30-day action plan and 30-day tracker help you organize your efforts and acknowledge the steps you take.
5. Keep Going
Create a personal mind, body, and spirit self-care menu, including quick resets and options for when you have more time. Use the repeatable daily check-in page to record your feelings, needs, energy, and actions. Reflect on what support you need next and whether you’re ready to explore individual coaching.
You’ll also receive:
A 12-statement beginning-and-ending check-in to compare your own responses.
An intention-setting page and personal commitment.
Reflection questions after every module.
A closing reflection and space for additional notes.
This workbook is for you if you want more than inspiration—you want questions to answer, exercises to complete, and a plan you can return to.
Work through one module a week or one page a day. Make time to hear yourself, put your priorities into words, and choose a next step that fits your life.
You don’t need every answer to begin. Start with a quiet moment, a pen, and a willingness to show up for yourself.
Product details: 36-page digital PDF workbook • US Letter size, 8.5 × 11 inches • Print at home • Self-paced • No physical item shipped.
This is a self-guided personal growth resource. Individual coaching sessions are not included. It does not provide therapy, diagnosis, or medical treatment.