1:1 private coaching for recently divorced dads.
Month 1
Emotional Recovery and Stabilization
Objective: Build a foundation of emotional resilience, identify current challenges, and establish short-term goals.
Week 1:
Introduction & Assessment
Session Goals:
- Build rapport and set expectations for the coaching relationship.
- Assess emotional well-being, current challenges, and areas of growth.
- Identify short-term priorities (e.g., co-parenting, financial concerns, or self-care).
Activities:
- Life audit: Wheel of Life exercise to evaluate balance in key areas (health, relationships, career, etc.).
- Journaling assignment: “What am I feeling? What do I need right now?”
Week 2:
Processing the
Divorce
Session Goals:
- Address emotions like grief, anger, or guilt.
- Discuss what divorce has changed and what it hasn’t (e.g., identity, fatherhood).
Activities:
- Emotional check-in exercises (e.g., guided journaling on loss and acceptance).
- Practice mindfulness or grounding techniques to manage stress.
Week 3:
Establishing
Self-Care Routines
Session Goals:
- Reinforce the importance of self-care for physical and mental health.
- Develop a customized self-care plan.
Activities:
- Create daily rituals for self-care (e.g., exercise, meditation, healthy eating).
- Introduce a gratitude practice to shift perspective.
Week 4:
Setting the Foundation for Co-Parenting
Session Goals:
- Discuss the father’s role post-divorce.
- Develop a co-parenting mindset focused on the child’s best interests.
Activities:
- Draft a co-parenting mission statement.
- Role-play effective communication with the ex-spouse.
Month 2
Rebuilding Identity and Purpose
Objective: Strengthen self-identity, rebuild confidence, and clarify personal values.
Week 1:
Rediscovering Personal Identity
Session Goals:
- Explore who they are outside of their previous relationship.
- Identify core values and passions.
Activities:
- Values clarification exercise.
- List 5-10 activities or hobbies that bring joy and fulfillment.
Week 2:
Confidence and
Self-Worth
Session Goals:
- Rebuild confidence and self-esteem.
- Challenge negative self-talk and limiting beliefs.
Activities:
- Identify and reframe negative thought patterns.
- Create a “wins journal” to record daily successes.
Week 3:
Career and
Financial Stability
Session Goals:
- Budget review and financial planning.
- Brainstorm strategies for career growth or skill-building.
Activities:
- Create daily rituals for self-care (e.g., exercise, meditation, healthy eating).
- Introduce a gratitude practice to shift perspective.
Week 4:
Strengthening Support Networks
Session Goals:
- Rebuild and strengthen social connections.
- Identify potential mentors or accountability partners.
Activities:
- Map current social networks and identify gaps.
- Develop a plan for reaching out to friends, family, or support groups.
Month 3
Moving Forward with Clarity and Purpose
Objective: Set long-term goals, create actionable plans, and cultivate a vision for the future.
Week 1:
Vision and
Long-Term Goals
Session Goals:
- Craft a compelling vision for life post-divorce.
- Set SMART goals for the next year.
Activities:
- Vision board or goal-mapping exercise.
- Define 3-5 key priorities to work on.
Week 2:
Parenting
with Purpose
Session Goals:
- Deepen understanding of their role as a father.
- Develop strategies for creating meaningful connections with their kids.
Activities:
- Plan quality activities to strengthen the parent-child bond.
- Reflect on what values they want to instill in their children.
Week 3:
Cultivating Healthy Relationships
Session Goals:
- Reflect on lessons learned from the divorce.
- Prepare for future relationships (romantic or otherwise).
Activities:
- Create a list of non-negotiables for future relationships.
- Practice healthy communication strategies.
Week 4:
Sustaining
Growth
Session Goals:
- Review progress made over the past 3 months.
- Develop a plan for maintaining momentum and continuing self-growth.
Activities:
- Finalize a personal growth plan with clear next steps.
- Write a letter to their future self-summarizing lessons learned and goals achieved.
Optional Resources for Each Month
Books
Man’s Search for Meaning by Viktor Frankl, The Four Agreements by Don Miguel Ruiz, Loving our Kids on Purpose by Danny Silk.
Support Group
Divorce recovery or single dad groups (in-person or online).
Apps
Journaling apps like Day One, meditation apps like Calm or Headspace.
This plan can be adapted to each client’s unique needs, ensuring a compassionate and empowering journey toward healing and self-reinvention.