Lesson Plan
Coach Within Guide
Students will learn to identify personal stress triggers and apply a structured inner dialogue (“Inner Coach”) to self-manage challenges through a guided framework, script practice, discussion, and reflection.
Developing an internal supportive coach helps students manage stress in real time, build resilience, and increases self-efficacy—key Self-Management skills in CASEL.
Audience
7th Grade Students
Time
20 minutes
Approach
Step-by-step framework presentation, scripted practice, discussion, and journal reflection.
Materials
Inner Voice Framework, - Self-Coaching Dialogue, - Inner Coach Circle, - Coach’s Commentary Journal, and - Pen and Paper
Prep
Teacher Preparation
5 minutes
- Review the Inner Voice Framework to familiarize yourself with its four quadrants (Trigger, Thought, Feeling, Response).
- Read through the Self-Coaching Dialogue and practice delivering the script aloud.
- Prepare 2–3 guiding questions from the Inner Coach Circle to prompt student reflection.
- Print or digitally share copies of the Coach’s Commentary Journal.
- Ensure the slide deck is loaded and any device/projector is ready.
Step 1
Introduction & Goal Setting
3 minutes
- Welcome the student and explain that today they’ll become their own supportive coach when facing stress.
- State the session goal: identify a stress trigger and use the Inner Coach steps to respond adaptively.
- Briefly show the title slide of the Inner Voice Framework.
Step 2
Present Inner Voice Framework
5 minutes
- Display the Inner Voice Framework slide deck.
- Explain each quadrant:
• Trigger: What happened?
• Thought: What am I telling myself?
• Feeling: How does it make me feel?
• Response: How can I respond positively? - Invite the student to give a quick example for each quadrant.
Step 3
Guided Self-Coaching Dialogue
7 minutes
- Read the Self-Coaching Dialogue script aloud, modeling a supportive inner voice.
- Pause after each prompt and have the student repeat or paraphrase it.
- Ask the student to practice the dialogue with a personal recent stressor, coaching themselves aloud.
Step 4
Inner Coach Circle Discussion
3 minutes
- Use prompts from the Inner Coach Circle to ask:
• “How did coaching yourself feel compared to your usual self-talk?”
• “Which part of the framework was easiest or hardest?” - Encourage honest reflection and validate student responses.
Step 5
Reflect in Coach’s Commentary Journal
2 minutes
- Have the student open the Coach’s Commentary Journal.
- Ask them to write:
• One insight about their inner coach dialogue.
• One concrete action they will take next time stress arises. - Remind them to revisit the journal daily.
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Slide Deck
Inner Voice Framework
A 4-step self-coaching model to manage stress:
• Trigger
• Thought
• Feeling
• Response
Welcome the student and explain that this lesson introduces a simple, 4-step framework they can use anytime they feel stressed or overwhelmed. Emphasize that each part builds on the last to create a clear path from noticing a problem to choosing a positive action.
1. Trigger
• What happened?
• Who was involved?
• When and where did it occur?
• Stick to the facts.
Explain that the first quadrant is about identifying what actually happened— the event or circumstance that set off the stress. Encourage the student to describe the trigger in neutral, factual terms (no judgments).
2. Thought
• What am I telling myself?
• Is this fact or opinion?
• What evidence supports it?
• Could there be another perspective?
Point out that our thoughts are the stories we tell ourselves about the trigger. These can be helpful or unhelpful. Stress often comes from negative or exaggerated thoughts.
3. Feeling
• How does this thought make me feel?
• Where do I feel it in my body?
• Rate the intensity (1–10).
• Is it helpful or unhelpful?
Help the student notice the link between thoughts and feelings. Ask them to name the emotion(s) triggered by their thought—angry, anxious, sad, frustrated, etc.
4. Response
• What can I do right now?
• Which strategies calm me or help me focus?
• What supportive phrase can I tell myself?
• What’s one next step?
Guide the student toward positive, constructive responses. These can be actions they take, self-talk they repeat, or coping strategies they use to move forward.
Putting It All Together
- Notice your Trigger
- Observe your Thought
- Acknowledge your Feeling
- Choose a positive Response
Use this model to coach yourself through any challenging moment.
Summarize how all four steps connect. Encourage the student to practice this framework whenever stress arises. Reinforce that with practice, it becomes faster and more natural.
Script
Self-Coaching Dialogue Script
Teacher: "Today, we’re going to practice talking to ourselves in a helpful way when we feel stressed. I’ll read each part, then pause for you to repeat it or fill in your own words. Ready? Let’s begin."
Part 1: Notice the Trigger (What happened?)
Teacher: "First, I ask myself: ‘What just happened?’ Say it with me: ‘What just happened?’"
Teacher: "Great. Now your turn: ‘What just happened?’ (Pause while student repeats.)
Teacher: "Next, I ask myself: ‘When did I start feeling this way?’ You try: ‘When did I start feeling this way?’"
Teacher: "Excellent. Now in your own words, name your situation: ‘What happened to me was __________________.’”
Part 2: Identify the Thought (What am I telling myself?)
Teacher: "Now I check my thoughts. I say: ‘What am I telling myself about this?’ Repeat: ‘What am I telling myself about this?’"
Teacher: "Your turn: ‘What am I telling myself about this?’ (Pause.)
Teacher: "Good. Then I finish the sentence: ‘I’m telling myself ______________________.’ You fill it in: ‘I’m telling myself ______________.’”
Part 3: Acknowledge the Feeling (How does it make me feel?)
Teacher: "Next, I name my feeling. I say: ‘How does this thought make me feel?’ Repeat: ‘How does this thought make me feel?’"
Teacher: "Your turn: ‘How does this thought make me feel?’ (Pause.)
Teacher: "Then I say: ‘I feel _____________ right now.’ You fill in: ‘I feel ________ right now.’”
Part 4: Choose a Positive Response (What can I do?)
Teacher: "Finally, I decide on a helpful action. I say: ‘What can I do right now to feel better?’ Repeat: ‘What can I do right now to feel better?’"
Teacher: "Your turn: ‘What can I do right now to feel better?’ (Pause.)
Teacher: "Then say: ‘I choose to ____________________.’ You complete it: ‘I choose to ____________.’”
Wrap-Up
Teacher: "Excellent work! Now you have a four-step script you can say quietly to yourself anytime you feel stressed. Try it one more time from the top—trigger, thought, feeling, response—using your own example."
(Pause and let the student practice the full dialogue aloud.)
Teacher: "Nice job! Remember to use this self-coaching dialogue whenever you need it."
Discussion
Inner Coach Circle
Use these prompts to guide our discussion after the self-coaching practice:
- How did coaching yourself feel compared to your usual self-talk?
- Which part of the Inner Voice Framework (Trigger, Thought, Feeling, Response) was easiest or hardest for you?
- Can you think of a specific situation where you might use this dialogue in the future?
Journal
Coach’s Commentary Journal
1. One insight you gained about your Inner Coach dialogue. How did it feel and what did you notice?
2. One concrete action you will commit to the next time you feel stressed. Describe what you will do step-by-step.