• +44 7526938805
  • hello@bexharper.com

Category Archivecoaching

Group Coaching Workshops

Bex Harper Tutoring and Coaching is launching some new group coaching workshops for this summer – one is aimed at children going into Years 5-7 and the other is aimed at parents who have children of all ages. Please feel free to get in touch with any questions you might have. See below for full details!

 

Stretching for Secondary: Success Workshop

Studying for the 11+, doing SATS and starting secondary school can be immensely stressful for many children. This workshop looks at the key skills children going into Years 5-7 must develop to be able to increase their chances of success at secondary level. I have closely observed both the relationship between language, beliefs and actions in my coaching practice and the patterns of achievement being closely linked positive mindsets as a private tutor, school teacher and lecturer.

 

This coaching programme, aimed at students about to go into Years 5-7, is suitable for those high flyers who suffer from feeling anxious or worried about their performance and making mistakes, as well as those who feel that they are unprepared to begin their secondary adventure.

The workshop will:

  • help them to understand how to prepare for exams.
  • help them to understand how to cope with exam stress and anxiety.
  • provide them with a mindfulness tool kit.
  • give them experience of being coached in a group setting.
  • develop skills such as teamwork and critical thinking.
  • teach them life skills to make friends in new settings.

This workshop only has a very limited number of places, so make sure to book well in advance.

Dates and times: Wednesday 29th August 2018 (2.00pm -5.00pm)

 

 

Unlocking Potential: Parents’ Coaching Workshop

This workshop is designed specifically for parents who want to know how best to encourage and assist with their child’s learning and educational growth. I have closely observed both the relationship between language, beliefs and actions in my coaching practice and the patterns of achievement being closely linked positive mindsets as a private tutor, school teacher and lecturer. Because of this, and because no-one is too old to learn and grow, I have constructed this workshop specifically for parents who wish to aid their children.

We will:

  • learn about language patterns and how they affect the way we think and perceive ourselves.
  • learn how values, self-talk and self-confidence develop from a young age and the impact these have on progress in school.
  • discuss current problems and solutions children and teens face in school today.
  • how you can support your children and teens in building their confidence.
  • how you can foster reflective behaviour patterns in your children and teens, so that they self-reflect on their progress.
  • discuss praising for effort rather than for achievement and the benefits of this.

This workshop only has a very limited number of places, so make sure to book well in advance.

Dates and times: Wednesday 29th August 2018 (6.00pm -9.00pm)

 

More information about the workshops

Location: The Tuition Pod, at The Holy Trinity Church Hall in Southchurch

Investment: £35.00 for each workshop

For enquiries or to book your place, please email: workshops@bexharper.com

Please also check out my workshop for students in Years 10-13!

N.B. For the workshops to go ahead, there must be at least 4 people registered on each one.

Dealing with Exam Stress and Anxiety

Lots of people suffer with exam stress and anxiety but here are a few ways you can help prepare yourself for exam season. If you are in the midst of university finals, GCSE and A-Level exams, or if your children are preparing for the 11+ exams, there are a few things to keep in mind:

  1. Time out – Whilst studying is important, it is even more important to keep a healthy work-life balance. What this means is making sure you take time out of your week to do things you enjoy, such as sport, music, relaxation and watching your favourite shows. Particularly the night before an exam, you do not want to be studying, but making sure your bag is packed for the day and that you are sure you have everything you need, and then do something enjoyable, before getting an early night.
  2. A healthy diet and lifestyle – making sure you drink plenty of water and eat plenty of fresh fruits, vegetables and that you get enough protein, is important for your exam-ready brain. Often when we are stressed, our bodies crave sugar, caffeine or alcohol. Whilst we feel our bodies want these, it is actually the sensation that it provides for our bodies that we crave – the energy boost or the feeling of relaxation. Instead make sure you fuel your body with foods that will benefit you, and drink plenty of water.
  3. Aromatherapy – Many will agree that lavender essential oil can be relaxing, but some say rosemary helps with concentration and memory, too. I know many people who have taken a cotton handkerchief with them to an exam that they have previously dabbed lavender and rosemary oil on to keep them calm. Either way, make sure avoid essential oils if you are asthmatic or pregnant and check with your doctor if you are concerned.
  4. Breathing exercises and meditation – apps like Headspace which teaches meditation, and apps or Youtube videos of nature sounds (rainfall sounds, ocean waves, etc) can be calming and allow you time out from your daily life. Giving yourself just 5-10 minutes a day can be very beneficial to your health.
  5. Exercise – exercise is extremely important for realising the feel-good hormones that relieve stress and improve your mood. Exercise has been proven to help combat depression and anxiety and recent research has found that exercise that involves being immersed in nature has an even bigger effect. So hiking, camping, beach walks, digging over the allotment, gardening, visiting botanical gardens and other outdoor fitness activities such as running can greatly improve your mental health. Remember to always check with your doctor that the exercise you do is suitable for your physical health.
  6. Sleep – Making sure you are well rested and have plenty of down-time before bed is essential. The blue light from our computer, TV and smartphone screens sends a signal to the body that tells us to be awake. So apps like f.lux or Twillight can help dim your screens and get you ready for bed. Try to avoid watching anything too exciting, scary or mysterious before bed so you won’t be wondering as you try to sleep who the killer is in your latest crime drama! Try taking a hot bath, reading before bed and make sure you have a light snack, such as a banana or some toast, and a small glass of water before bed to avoid hunger and dehydration.
  7. Be prepared – Don’t stay up late the night before an exam. Be sure to start your revision with plenty of time (weeks or even months before your exam) and stop the day before at no later than 5pm. Have a nice dinner and do something relaxing and enjoyable with friends or family in the evening, pack your bag and make sure you get an early night.

 

Good luck and please feel free to get in touch if you feel you would benefit from tutoring or coaching by emailing me: hello@bexharper.com

 

 

N.B. Whilst I am an experienced tutor, teacher and coach, I am not a therapist, counsellor or mental health professional. If you are concerned about your mental health, always speak to your doctor, or if you are having suicidal thoughts, please contact a suicide helpline.

What are your big dreams?

For a long time, one of the biggest dreams for me was to hold a book in my hands that I had helped create. When I received my copy of Domestic Imaginaries: Navigating the Home in Global Literary and Visual Cultures in the mail and held it in my hands, it was the greatest feeling of completion, and like a goal I had been working towards for years had finally reached fruition. But getting started was difficult, as I had never published a book before and neither had my co-editor, Hollie. Nevertheless, we really went for it!

Although I believe in regular goal setting and reviewing, I feel it is also important to prioritise your top goals. This is because we often start something difficult, and when we hit a difficult point, it can feel natural to give up and go onto something else that is easier and less daunting. Something safe. If you are someone with a lot of goals this can be dangerous because you could get deflated as you chip away at several dozen goals, but never really achieving any real milestones or completing any goals. This is why focusing on a maximum of 5 goals at a time is important. If  you are unsure on how to pick, it might be that you try to get balance by attempting to pick one goal for a different area of your life, such as:

  • relationships, friends and family
  • finances
  • career, work and business
  • well-being, health and fitness
  • hobbies, creative projects and travelling
  • personal and spiritual growth

Alternatively, you might find that most of these areas are going well, except for one and you want to set 4 or 5 goals that will get this area back on track.

Or you could pick according to urgency and need. If you could list all your goals and pick the top 5 most important, which would you pick? What could you do right now to get started on making small steps towards these big dreams? Who can you ask to help you? Often, once we break it down into sizeable chunks the big dream just looks like lots of little steps towards a bigger goal. And that is because it is!

If you are interested in finding out more and want to explore coaching with me, book a discovery call with me and find out how to achieve your dreams! Email me at hello@bexharper.com

Coaching Packages

I have just launched my five tailor-made coaching packages! Once you have completed your complimentary session, you can continue by booking blocks of sessions up front. I have provided a number of options, as clients have different income levels and various business or personal life needs:

 

Coaching Packages

Purple: The One Month-er 

  • Two pre-coaching tasks so I know in advance what you are dreaming about, aiming for and worrying about, so we can make the most of our time together.
  • 2 x 1 hour coaching sessions – over a month.

Investment: £89

 

 

Bronze: The Seeker

  • A pre-coaching workbook so I know in advance what you are dreaming about,  aiming for and worrying about, so we can make the most of our time together.
  • 4 x 1 hour coaching sessions – over 2 to 3 months.
  • 1 x 30 min follow up sessions to be used within 6 weeks.

Investment: £199

 

 

Silver: The Dreamer

  • A pre-coaching workbook so I know in advance what you are dreaming about, aiming for and worrying about, so we can make the most of our time together.
  • 6 x 1 hour coaching sessions – over 2 to 3 months.
  • 2 x 30 min follow up sessions to be used within 6 weeks.
  • 3 months of email support to make sure you’ve got an accountability partner, as well as the support and momentum to make the changes you want and to reap the rewards.

Investment: £399

 

 

Gold: The Believer

  • A pre-coaching workbook so I know in advance what you are dreaming about, aiming for and worrying about, so we can make the most of our time together.
  • 12 x 1 hour coaching sessions – over 4 to 8 months.
  • 2 x 30 min follow up sessions to be used within 8 weeks.
  • 8 months of email support to make sure you’ve got an accountability partner, as well as the support and momentum to make the changes you want and to reap the rewards.

Investment: £799

 

 

Platinum: The Achiever

  • A pre-coaching workbook so I know in advance what you are dreaming about, aiming for and worrying about, so we can make the most of our time together.
  • 24 x 1 hour coaching sessions – over 9 to 12 months.
  • 3 x 30 min follow up sessions to be used within 12 weeks.
  • Free invites to all online workshops and seminars that I run.
  • 12 months of email support to make sure you’ve got an accountability partner, as well as the support and momentum to make the changes you want and to reap the rewards.

Investment: £1999

 

You can email me at coachme@bexharper.com to highlight your interest in being one of my coaching clients and to book your first free one-hour session.

How to organise your goals: Be, Do, Have Lists

One of the most effective ways to set long term goals is using a ‘Be, Do, Have’ list. In short, you write down all the things you want to be, all the things you want to do in life and all the things you want to have (both material and non-material). Then you come up with steps to achieve these goals. Here is some food for thought to help you write the list:

1. Be

  • What sort of person do you want to be seen as by others?
  • What sort of role do you want to play in others’ lives?
  • If you aren’t happy in your career, what do you want to be?
  • What sort of emotions do you want to feel more often?
  • What sort of habits do you want to adopt or establish?

 

2. Do

  • What do you want to do to earn money?
  • What sort of hobbies do you enjoy or want to cultivate?
  • Where do you want to go?
  • What haven’t you done yet that is important to you?

 

 

3. Have

  • Is there anything you want to buy that you don’t yet have?
  • What sort of relationships would you like to have?
  • How do you picture your ideal day? What would it contain?
  • Do you want to have more time? More money? More love? More forgiveness? More sleep? More patience?

 

Once you have written your list, write down one task  you can do this week or this month to help you to get a little closer to that goal. Review your goals weekly and tick off tasks you have achieved and set another task that takes you another step closer to your goal. Pin your list up somewhere where you see it everyday and read it morning and evening. The more you see it, the more you will subconsciously and consciously try to make your life go in the direction you want it to go!

Look out for my next article on this topic – on tackling tricky goals!

How to make a capsule wardrobe!

I recently created a capsule wardrobe. “What is a capsule wardrobe?”, I hear you cry! Well, simply put, it is a wardrobe of relatively few items that all (or mostly) go well together. You should have lots of neutral colours like black, grey, white and creams. Then you need to work out a few colours that will be your accent colours. Pick colours that suit you. (If you aren’t sure, Colour Me Beautiful is a good place to start.) I discovered that my colours are bright red, purple, peacock blue and turquoise-green. These became the accent colours for my capsule wardrobe.

What are the pros and cons of creating a capsule wardrobe?

Well, the pros are that you are meant to reduce your wardrobe to a much smaller, more manageable size (say 30-50 pieces, not including underwear, PJs and socks) which can be very hard for some people. However the benefits are three-fold: firstly, you do not need as much space to hang your clothes so it is great for students and travellers. Secondly, having less clothes means taking less time to decide what to wear in the morning, which means you get more time in bed. Thirdly, because nearly all the outfit pieces go with each other, you have many more combinations than you would expect from so few items!

How long does it take to create? How do I do it?

Anything from three days to three years. You can start the process by dividing your entire load of clothes into three piles: keep, donate, recycle. Keep only those that you absolutely wear and that fit you well. You will want to donate those items that no longer fit, that you never have a chance to wear or that don’t make your heart sing. Then you will want to recycle those items that have been a little too well-loved and are worn out. Try to get your wardrobe down to under 50 items. This could take you a day or a week to do. Only you will know!

Once you have done this, sort through and put away the items that are neutral colours:  black, grey, white and creams. Then you will be left with the colours that are your current accent colours. See if you still like these and try to get these colours down to just two to five colours.

The last step is to create a list of what is missing. You might have given away your only pair of shorts. Or you might not have enough underwear. Whatever it is, write it down on a list and then go shopping. Only buy what is on the list!!! (This is important!)

 

Changing habits

The most important part of creating a capsule wardrobe is that you are becoming a minimalist. This means you should aim to not just buy whatever, whenever you seen it. Once you have your capsule wardrobe, enforce the ‘one in, one out’ rule. If you buy something already have in mind what you will donate from your wardrobe in exchange. This helps to keep things under wraps and also helps make sure you aren’t breaking your closet every time you try to take out your outfits!

8 Simple Ways to Make Your Weekday Mornings Easier – Morning Lifehacks

More often than not in today’s fast-paced, commuter society, we hit our snooze button, go back to sleep and then wake up in a panic, wondering where our clean clothes are, and run out the door 10 minutes late, in a panic. So here are eight simple ways you can make your day a much easier start.

1. Stretch, Rise and Hydrate

As soon as your alarm goes off, stretch under the covers and stand upright. Have a bottle or glass of water next to your bed, ready to drink. You’ve been dehydrating yourself for about 7 or 8 hours, so it is important to refill on water before hitting that cup of tea or coffee. This entire routine only takes 1 minute and you will feel better for doing it! More long-term, it could help to give up caffeine.

 

2.  Organising Your Attire

If you haven’t already read my post on a Capsule Wardrobe, it might be worth a peek. Having similar or the same outfits for the working week can significantly reduce stress and allow you to get ready without thinking too much about what to wear. Either lay your chosen outfit out the night before, or take a good 20 minutes out of your Sunday evening to arrange 5 outfits for the week ahead.

 

3. Have a Workbag Packed

Have one bag for work, keep it filled with all the essentials you know you will need, and unpack anything you don’t need as soon as you get home. Make a healthy lunch (leftovers are perfect) the night before and have it ready in the fridge to grab in the morning.


4. Take Time for Breakfast

Breakfast can be a good “me time” if you allow it. Set aside at least 15 minutes to get a healthy breakfast such as porridge, fresh fruit, a smoothie, toast with a healthy topping, or whole-grain cereal or musli topped with banana. You can use this time to stare at your dream board, read a blog or the newspaper, or listen to your favourite audio book.

 

 

5. Clean Your Teeth in the Shower

Want to spend more time under the lovely refreshing water, but need to get out and clean your teeth? Simple. Clean your teeth in the shower!

 

6. List Your M.I.Ts in Advance

If you have prioritised your Most Important Tasks the night before, it will make it easier for you in the morning if you are still feeling sluggish after your leisurely breakfast and extra-long shower.

 

7. Write Down Your Gratitude List Next to Your M.I.T list

Try to think of at least two things you are grateful for this morning and note them down. It will lead to optimism and generally make your day seem more cheery.

 

8. If You Commute To and From Work, Use That Time Wisely

Listen to music or an audio book, read a novel, journal your thoughts, plan out your  week. Write a love letter to your partner, write your ‘Be, Do, Have’ list, write a list of of all the countries you want to visit in your lifetime. Make your commute your personal development time!