Coaching

Workbook

WELLNESS PATH 1

Life Goals
 DO YOU FEEL LIKE YOU ARE WASTING THE
VALUABLE YEARS OF YOUR LIFE, AND YOU
DON'T KNOW HOW TO CHANNEL YOUR
PASSIONS AND DESIRES?

DO YOU WALK THROUGH LIFE WITHOUT

DIRECTION OR A GUIDE?

HAVE YOU DREAMED OF HAVING CLARITY IN

YOUR MIND AND YOU HAVEN'T ACHIEVED IT?

Hello I am Gia, and as a therapist, people

come to me with questions like who i am?
What is my life mission?
They say have not motivation..

So i have created this guide to reflect,

compelte and find your own roads maps.

I RECOMMEND THAT YOU OBSERVE AND READ

EVERYTHING BEFORE BEGINNING TO
COMPLETE SO YOU CAN SEE IF ANY SPECIFIC
ACTIVITY HELP YOU FREE YOUR HEAD FROM
PENDING TASKS.

@GIAPA.HOLISTICA 1
 Welcome to this empowering journey! This workbook
has a clear purpose:

To guide you towards planning and realizing your

projects, goals and dreams.

Your commitment to this process of personal

transformation is the key to unlocking a path of self-
discovery and positive change.

In the following pages I propose to carry out a series

of exercises that will allow you to capture and take
the necessary actions to realize your ideas.

The proposed order and structure gives ease and

fluidity in the development of the vision to be realized.

Remember, this is your journey, and the commitment

you make today is a powerful step towards living a life
that reflects your true desires and potential.

You can do the exercises in the order you need them,

arranging the information and reflecting.

@GIAPA.HOLISTICA 2
 By carrying out these activities, you will be able
to cultivate full attention and structured
intentionality throughout the weeks, improving
your emotional and mental well-being.

You will be able to organize and motivate to focus

energy towards planning goals.

You will achieve better management of stress

and anxiety with coaching tools, mindfulness
and reflective meditation.

You will promote the establishment of

objectives and strategies to achieve them.

By the end of this workbook, you will have a

clearer understanding of your aspirations and
a roadmap for your personal growth.

Begin this journey with a series of

exercises designed to stimulate your self-
reflection and Self-Discovery, a deep
journey toward understanding yourself and
your life goals.

@GIAPA.HOLISTICA 3
 GET READY

ram
Vision Goals Mision

Dia g
nn
Ve
Defining your vision will serve as a guide for your personal
project. It will be the driving force that will guide your next
personal steps in the future, and will be able to direct you to
achieve your goals.
Allow yourself to first know yourself in the now, before
establishing a future vision about yourself.

Personal vision refers to how you see

yourself in the future, who you want to be
or what you want to become, also the
image that you have to develop yourself
and how you want others to see you in the
future.
Since imagining how we want to be seen in
our society also influences personal vision.

@GIAPA.HOLISTICA 4
 Vision goals Mision

Where am I going?:
This question is critical to defining and listing the next steps
you want to take to achieve your personal vision.
Why do I study and/or work?:
It is important to know why we do the things we do in our
daily lives, what the objective is and what we want to
achieve with it.

These are questions that, although not so

easy for anyone to answer, will ultimately
help define personal vision. Also, by
responding to this, a mission can be
oriented to bring that vision to reality, to
the tangible, and finally achieve the desired
objectives. To do this, it will be necessary to
establish goals and although planning is
important, in reality the map may look like
this.:

@GIAPA.HOLISTICA 5
 YOUR CORE
VALUES
What principles do you consider most
important in your life?

What gives meaning and inspiration to your life?

Life goals:

What are your short and long term goals?

What do you want to achieve in different areas

of your life?

@GIAPA.HOLISTICA 6
 INTENTIONS
Intentions are the gentle whispers of our soul, gently
guiding us to our true north.
Let us make room for these echoes, allowing them to
shape our actions and choices.
List down what feels true and meaningful for you-
perhaps kindness, presence, or courage. Allow your
intentions to be light bearers, illuminating your path.

Goals are milestones that guide us toward our dreams,

not with urgency, but consistency. On the following
pages, we will set some goals that may relate to your
wellness journey, personal growth, or professional
development.

@GIAPA.HOLISTICA 7
VISION BOARD
travel
GOALS

FAMILY
HOBBIES

RELATIONSHIPS

CAREER

HEALTH
MONEY

Do more of what you

love

@GIAPA.HOLISTICA 8
 IKIGAI
IKIGAI IS A VERY SIMPLE JAPANESE PHILOSOPHY
THAT MEANS "YOUR PURPOSE IN LIFE", AND CAN
ALSO BE TRANSLATED AS A REASON FOR BEING,
LIVING AND EXISTING.

THE REASON WHY YOU WAKE UP EVERY DAY,

MOTIVATED TO LIVE LIFE, THE LIGHT THAT GUIDES
YOU IN DARK MOMENTS AND THE SPARK THAT
IGNITES YOUR PASSIONS.

FOLLOWING THE IKIGAI TECHNIQUE IT IS POSSIBLE

TO FIND THE POINT OF BALANCE, WHERE LOVING
WHAT YOU DO, BEING GOOD AT IT, BEING
REWARDED FOR IT AND ADDING VALUE TO YOUR
WORLD, COLLIDE IN PERFECT HARMONY.

EVERYONE WHO FINDS THEIR IKIGAI FEELS

MOTIVATED, INSPIRED, CREATIVE AND LIVING EACH
DAY TO THE FULLEST.
TO DO THIS, WE WILL USE A GEOMETRIC GRAPH TO
COMPLETE, UNDERSTAND AND OBSERVE OUR OWN
LIFE MAP, HAVING TO COMPLETE THE CIRCLE OF
EACH OF THE STAGES TOWARDS REACHING THE
CENTER OF OUR LIVES, WHICH IS THE REASON FOR
BEING.
Suggested
orientation for
reading and
creating the
graph .
@GIAPA.HOLISTICA 9
 IKIGAI
It may be relatively easy to find
what you love to do, what you're
good at, and also what you could
get paid for, but this can make
you feel undervalued if the world
doesn't really need you.
GRAPHIC
EXPLANATION
You can be good at what you love,
have the world take it because it is
valuable, but you haven't yet figured
out how to be rewarded for it or
monetize it, And money is the
resource that will allow expansion in
WHAT YOU ARE the material world, giving the world
PASSIONATE and to ourseslves more of our
ABOUT valuable being.

Maybe you enjoy what

you do, you get paid for
it and the world needs it
WHAT YOU WHAT THE but you're not very good
ARE GOOD AT WORLD at it? Then you may feel
IKIGAI NEEDS uncomfortable.

If you are good at something,

WHAT YOU CAN BE
the world values ​receiving it REWARDED FOR
from you and will pay you for
it, sounds great, but if you
don't love doing this, you may
feel empty. DELIGHT AND
PLENITUDE
BUT WITHOUT
SATISFACTION WEALTH
BUT FEELING WHAT YOU ARE
OF USELESS PASSIONATE
ABOUT

PASSION MISSION

WHAT YOU WHAT THE

ARE GOOD AT IKIGAI WORLD
NEEDS

PROFESSION VOCATION

WHAT YOU CAN BE

REWARDED FOR

EMOTION AND
COMPLACENCE
BUT WITH A
COMFORTABLE BUT WITH SENSATION OF
A FEELING OF EMPTY UNCERTAINTY
@GIAPA.HOLISTICA 10
 IKIGAI
COMPLETE WITH YOUR INFORMATION
WHAT YOU ARE PASSIONATE ABOUT

WHAT YOU ARE GOOD AT WHAT THE WORLD NEEDS

WHAT YOU COULD BE REWARDED FOR

@GIAPA.HOLISTICA 11
 IKIGAI
MAKE YOUR OWN GRAPHIC

s.

IKIGAI

@GIAPA.HOLISTICA 12
 destiny
YOU CAN ALSO USE
THIS TYPE OF CHART
TO CLASSIFY AND
EVALUATE OTHER
AREAS OF YOUR LIFE resources TRIPS season

FOR WHICH YOU

NEED TO BALANCE
SOME ASPECTS FOR
SUCCESS OR
ADVENTURES
FULFILLMENT.

@GIAPA.HOLISTICA 13
 WHEEL OF
LIFE
THE WHEEL OF LIFE ALLOWS PEOPLE TO
BE AWARE OF HOW THEY ARE
DISTRIBUTING THEIR TIME, ENERGY AND
RESOURCES IN DIFFERENT ASPECTS OF
THEIR LIFE. IT HELPS TO VISUALIZE IF
THERE IS A BALANCE OR IMBALANCE IN
DIFFERENT AREAS. THIS GRAPH IS USED
TO RATE THE LEVEL OF SATISFACTION
YOU HAVE WITH YOUR CURRENT LIFE IN
EACH OF THE DIFFERENT AREAS.
YOU MUST MARK FROM 1
(DISATISFACTION) TO 10 (TOTAL
SATISFACTION). THE PURPOSE OF THIS IS
TO FORM A PERFECT CIRCLE. IT IS
MEASURABLE AND COMPARABLE OVER
SOME PERIOD OF TIME AND THROUGH
DIFFERENT CHANGES AND ACTIONS. THE
SHAPE OF THE WHEEL COULD ALSO BE
EVALUATED IN OTHER ASPECTS OF LIFE,
SUCH AS EVALUATING A RELATIONSHIP,
AREAS OF A COMPANY OR PROJECT AND
ITS BASIC COMPONENTS FOR OPERATION.
.
@GIAPA.HOLISTICA 14
 WHEEL OF
LIFE
EY HE A
ON 10 L
M

TH
9
8
7

PE
6

RS
ON
5

AL
4
JOB

DEV
3

ELOPM
2
1

ENT
L EIS U

ME

E
R

HO

D S
LO
VE IE N
FR
F A MIL Y &

Reflection: How could you improve in the next 6 months?

@GIAPA.HOLISTICA 15
 WHEELS
10
9
8
7
6
5
4
3
2
1

10
9
8
7
6
5
4
3
2
1

@GIAPA.HOLISTICA 16
 COMPARISON
CHART
ADVANTAGES/ MORE/ 1/ YES DISADVANTAGES/ LESS/ 2/ NO

@GIAPA.HOLISTICA 17
 PURPOSES
THINGS TO ACHIEVE THINGS TO IMPROVE

HABITS TO EXTINGUISH DO NOT

FORGET

DESIRABLE HABITS

@GIAPA.HOLISTICA 18
 GOALS MAPPING
Start this journey with a detailed guide on how to
define clear and attainable goals. Answer the following
questions to identify your personal and professional
objectives:

Goals:

What milestones do you want to achieve in your

personal life?

What would make your life more fulfilling?

What are your ambitions and achievements in

your career?

How do you envision yourself professionally in

one or five years?

@GIAPA.HOLISTICA 19
 GOALS STEPS

01
Have SMART
goals, take notes
and evaluate

05 02

Take HOW TO Set a clear

direction by
focusing on
action
ACHIEVE a few
priorities.
GOALS
04
Make a plan 03
Clearly
define
your
goals

@GIAPA.HOLISTICA 20
 SMART GOALS MAPPING

Specific: Clear and concise.

S
Measurable: Quantifiable to track progress.
M
Achievable: Attainable to remain motivating.
A
Relevant: Aligned with your larger vision.
R
Time-bound: Encased within a timeframe.
T
Sketch your goals with kindness, remembering that they
are fluid and can adapt to your journey’s needs.
Example of SMART GOAL : if you want to change jobs:
"I am going to send a CV every week, for the next 6 months
so that by November 30 I have found a position of...."

@GIAPA.HOLISTICA 21
LIFE GOALS
PHYSICAL

P
Exercise, sleep and healthy food

EMOTIONAL

E
Mental health, mindfulness and self knowledge

INTELECTUAL

I
Any goal that develops your intellect or learning ability

RELATIONAL

R
Romantic, friendly or family relationship goals

PROFESSIONAL

P
Career goals

@GIAPA.HOLISTICA 22
 GOALS
SETTING

30 DAYS
ACTION PLAN

60 DAYS
ACTION PLAN

90 DAYS
ACTION PLAN

@GIAPA.HOLISTICA 23
Goal:
I need to take these steps to reach it:
1 Due:

2 Due:

3 Due:

4 Due:

5 Due:

6 Due:

7 Due:

8 Due:

Finish Date: Goal Achieved? Yes / No

Goal:
I need to take these steps to reach it:
1 Due:

2 Due:

3 Due:

4 Due:

5 Due:

6 Due:

7 Due:

8 Due:

Finish Date: Goal Achieved? Yes / No

@GIAPA.HOLISTICA 24
 PLANNING AHEAD & NOTES
PLANNING AHEAD:
The beauty of planning is not in strict schedules, but in gently laying
out a path that guides, not dictates.
Consider your intentions, goals, and self-care moments you would
like to include in your days. Remember, these are not rigid but
flexible and constantly adapt to the ebb and flow of your ride.

NOTES:
Your journey is uniquely yours, and every thought, every reflection,
is a precious bead in your wellness. Utilice this space to jot down
any additional thoughts, feelings, or observations that fluttered
through your being.
Every word is a step toward deeper self-understanding and every
reflection, a jewel in your mindful living journey.

@GIAPA.HOLISTICA 25
 PROJECT
01
MIND MAP

Analysis 02
Objectives

03
Strategy 04
Action

05
Revision 06
Solution

@GIAPA.HOLISTICA 26
 SCHEME
TO ORGANICE IDEAS

@GIAPA.HOLISTICA 27
ACTION PLAN
Guide's central
GOAL:
questions

What activities
should I carry out
ACTIVITIES to reach the
objective?

How do I do it with
TASKS small tasks?

What resources
do I have and
RESOURCES which ones do I
lack?

EXECUTION
Where and when?
TIME

Who participates
COLLABORATORS in any task or
resource?

@GIAPA.HOLISTICA 28
 PRIORITIES
URGENT NOT URGENT
IMPORTANT

Tasks A Tasks B
With a fdeadline or With little clear deadline
consequence or that will contribute
to long-term success..
Perform
immediately Plan
01 02 accurately
and resolve.
NOT IMPORTANT

Discard
Delegate now
Has to 03 04 or archiver
be realized Eliminate
but it does not require unnecessary
of a specific skill set tasks and
distractions
Tasks C Tasks D

The Eisenhower Matrix is ​a task management

tool that helps you distinguish between
urgent and important tasks so you can
organize your workflow efficiently.
Take your list of pending tasks and classify
them according to the quadrants, trying not
to exceed 10 tasks for each one.

@GIAPA.HOLISTICA 29
 COMPLETE

YOU CAN ALSO SUBCLASSIFY THE

MOST IMPORTANT TASKS

@GIAPA.HOLISTICA 30
 PRINCIPLE
80/20
THE PARETO PRINCIPLE OR THE 80/20 RULE
ALLOWS YOU TO DETERMINE AND PRIORITIZE
THE TASKS WITH THE GREATEST IMPACT IN
ORDER TO INCREASE PRODUCTIVITY.
IT WAS CREATED AFTER THE WEALTH STUDY
OF ITALY WHERE 20% OF THE POPULATION
OWNED 80% OF THE WEALTH, THEN IT HAD
APPLICATIONS IN VARIOUS AREAS: 20% OF
REGULAR CUSTOMERS GENERATE 80% OF
SALES. 20% OF EMPLOYEES ARE DOING 80%
OF THE WORK EFFORT.
BUT ALSO IN EVERYDAY LIFE THE 80% THAT
YOU USUALLY USE IS 20% OF THE TOTAL
YOU OWN, IT IS POSSIBLE THAT YOU SPEND
80% OF YOUR TIME IN 20% OF THE HOUSE.
80% OF THE RESULTS THAT A COMPANY
OBTAINS COME FROM 20% OF THE TOTAL
WORKING HOURS.

@GIAPA.HOLISTICA 31
 THE OBJECTIVE OF THIS EXERCISE IS FOR YOU
TO BE ABLE TO IDENTIFY WHICH TASKS YOU
SHOULD PERFORM FIRST THAT WILL GENERATE
MORE RESULTS/IMPACT TO ELIMINATE
DISTRACTIONS DOING UNNECESSARY TASKS AND
INCREASE PRODUCTIVITY. IT IS WIDELY APPLIED
TO THE BUSINESS ENVIRONMENT BUT IS ALSO
APPLIED TO MANY EVERYDAY TASKS FOR TIME
MANAGEMENT. FOR EXAMPLE: YOU HAVE TO
CLEAN YOUR HOUSE AND YOU ARE TOLD THAT
AN UNEXPECTED VISITOR IS COMING. IT IS A
GOAL THAT WOULD TAKE YOU 3 HOURS, BUT
YOU ONLY HAVE HALF OF THE TIME, SO OF THE
PENDING TASKS, IDENTIFY WHICH 20% WILL
GENERATE THE GREATEST IMPACT ON THE
SITUATION: PREPARING THE GUEST ROOM WILL
HAVE A GREATER IMPACT THAN DOING LAUNDRY
OR TIDYING UP YOUR ROOM.
LIST TASKS IN GROUPS OF 10

@GIAPA.HOLISTICA 32
 PROJECT
Project Name
PLANNER
Date

Tasks

NAME DESCRIPTION DATE STATUS

Deadlines

Calendar Notes

1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31

@GIAPA.HOLISTICA 33
 MIND MAP

@GIAPA.HOLISTICA 34
 TIME LINE
HAVE A LOOK BELOW FOR ANY KEY DATES AND
INFORMATION REGARDING THIS PROJECT.

DATA DATE

DATA

DATE

DATE
DATA

DATA

DATE

@GIAPA.HOLISTICA 35
 TIME LINE WEEKLY
WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

@GIAPA.HOLISTICA 36
 PROCESSES
INFORMATIVE DOCUMENT

PROBLEM PROPOSAL

SOLUTION LEARNING

@GIAPA.HOLISTICA 37
 REVISION CHECK LIST
PERSONAL DEVELOPMENT HABITS
1 1

2 2

3 3

4 4

5 5

MATERIAL THINGS CAREER & MONEY GOALS

1 1

2 2

3 3

4 4

5 5

THINGS TO LEARN HEALTH RESOLUTIONS

1 1

2 2

3 3

4 4

5 5

@GIAPA.HOLISTICA 38
 CALENDARY 2024
January February March
Mo Tu We Th Fr Sa Su Mo Tu We Th Fr Sa Su Mo Tu We Th Fr Sa Su

1 2 3 4 5 6 7 1 2 3 4 1 2 3

8 9 10 11 12 13 14 5 6 7 8 9 10 11 4 5 6 7 8 9 10

15 16 17 18 19 20 21 12 13 14 15 16 17 18 11 12 13 14 15 16 17

22 23 24 25 26 27 28 19 20 21 22 23 24 25 18 19 20 21 22 23 24

29 30 31 26 27 28 29 25 26 27 28 29 30 31

April May June

Mo Tu We Th Fr Sa Su Mo Tu We Th Fr Sa Su Mo Tu We Th Fr Sa Su

1 2 3 4 5 6 7 1 2 3 4 5 1 2

8 9 10 11 12 13 14 6 7 8 9 10 11 12 3 4 5 6 7 8 9

15 16 17 18 19 20 21 13 14 15 16 17 18 19 10 11 12 13 14 15 16

22 23 24 25 26 27 28 20 21 22 23 24 25 26 17 18 19 20 21 22 23

29 30 27 28 29 30 31 24 25 26 27 28 29 30

July August September

Mo Tu We Th Fr Sa Su Mo Tu We Th Fr Sa Su Mo Tu We Th Fr Sa Su

1 2 3 4 5 6 7 1 2 3 4 1

8 9 10 11 12 13 14 5 6 7 8 9 10 11 2 3 4 5 6 7 8

15 16 17 18 19 20 21 12 13 14 15 16 17 18 9 10 11 12 13 14 15

22 23 24 25 26 27 28 19 20 21 22 23 24 25 16 17 18 19 20 21 22

29 30 31 26 27 28 29 30 31 23 24 25 26 27 28 29

30

October November December

Mo Tu We Th Fr Sa Su Mo Tu We Th Fr Sa Su Mo Tu We Th Fr Sa Su

1 2 3 4 5 6 1 2 3 1

7 8 9 10 11 12 13 4 5 6 7 8 9 10 2 3 4 5 6 7 8

14 15 16 17 18 19 20 11 12 13 14 15 16 17 9 10 11 12 13 14 15

21 22 23 24 25 26 27 18 19 20 21 22 23 24 16 17 18 19 20 21 22

28 29 30 31 25 26 27 28 29 30 23 24 25 26 27 28 29

30 31

@GIAPA.HOLISTICA 39
 YEARLY
JANUARY
PLANNER
YEAR:

FEBRUARY MARCH

APRIL MAY JUNE

JULY AUGUST SEPTEMBER

OCTOBER NOVEMBER DECEMBER

@GIAPA.HOLISTICA 40
 POMODORO
THE POMODORO TECHNIQUE IS A TIME
MANAGEMENT METHOD THAT SUGGESTS
WORKING IN 25-MINUTE INTERVALS,
WITHOUT INTERRUPTION OR
DISTRACTIONS,
AND ADDING 5-MINUTE REST PERIODS.
ITS OBJECTIVE IS TO SET GOALS AND
IMPROVE PRODUCTIVITY.
THE TIME INTERVALS ARE CALLED
"POMODOROS" AND ONCE FOUR OF
THEM HAVE BEEN COMPLETED YOU CAN
TAKE LONG BREAKS OF BETWEEN 15 TO
30 MINUTES, AS LONG AS THE FIRST
FOUR WORK INTERVALS HAVE BEEN
COMPLETED IN A ROW. (OBVIOUSLY YOU
CAN ADAPT THE DURATION OF THE TIME
MODULES TO YOUR PREFERENCE, FOR
EXAMPLE SHORT TASKS OF 15 MINUTES
OR MODULES FOR MORE
CONCENTRATION OF 45 MINUTES.)

IT CAN ALSO HELP FOCUS ON:

REPETITIVE OR
HIGH CONCENTRATION COMBAT AVOID
MONOTONOUS
TASKS PROCASTRINATION DISTRACTIONS
TASKS

@GIAPA.HOLISTICA 41
 YOUR WELLNESS JOURNEY IS UNIQUELY
YOURS, A BEAUTIFUL UNFOLDING OF SELF-
DISCOVERY. IF YOU FEEL CALLED TO DIVE
DEEPER, TO EXPLORE FURTHER INTO YOUR
WELL-BEING AND MINDFULNESS, CONSIDER
JOINING ME IN A PERSONALIZED WELLNESS
COACHING SESSION.
TOGETHER, WE CAN NAVIGATE THROUGH
YOUR UNIQUE PATH, EXPLORING WITH
CURIOSITY AND UNFOLDING EACH LAYER OF
YOUR WELLNESS JOURNEY WITH KINDNESS
AND UNDERSTANDING. YOUR STORY IS
WAITING TO BE UNEARTHED.
I invite you to carry what you've learned and apply it to your
daily life.
Self-awareness and a focus on your outlined goals will guide
you on your path.
Thank you again for being part of this journey.
Be the director of your life and keep growing, learning, and
thriving. Your potential is limitless.
LEARN MORE
I AM READY TO WALK ABOUT ME AND THE
SERVICES I OFFER
ALONGSIDE YOU IN EVERY ON MY WEBSITE

STEP OF THIS
TRANSFORMATIVE

a
EXPEDITION.

G i a n i n
@GIAPA.HOLISTICA 42