Coaching

Sometimes a conversation with trained people can make all the difference. Take the opportunity for coaching. The following experts will support you in your process of sustainable change.

When you book a coaching session, it can help to temporarily share the contents of your rcc project with the coach so that he/she can get a clear picture. Otherwise, the data of your rcc project will only be visible to you.

Control your project based on knowledge and expertise

The four web-based training courses are available to help you acquire basic knowledge for your rcc project. It is worth attending the courses several times to turn loose knowledge into applicable skills:

1. introduction

2. relax course

3. concentrate course

4. create course

You can expand and deepen your knowledge even more with the knowledge database. In addition to scientific sources and informative multimedia content from the entire spectrum of resource management, you will also find the PDFs of the face-to-face lessons.

Self-reflection - modifying and permanently anchoring behaviour and context

Self-reflection - modifying and permanently anchoring behaviour and circumstancescontext
In the basic analysis, you have already identified existing risks and resources in your everyday life. You also recorded and evaluated your activities in the period you selected for the 1st analysis. The indicators have also helped you to define rcc measures for corresponding goals, which you are now implementing and pursuing in order to ultimately modify and anchor your behaviour and circumstances in a resource-friendly and sustainable way.

In order to successfully promote this during the course of the project, you will be asked to reflect on your resource management process in a structured and continuous manner throughout the project and explicitly in the three analysis phases.

The common thread that you can use as a guide for this self-reflection is: continuous, comprehensible and well-founded reflection on yourself in relation to your goals and measures.

Self-reflection based on this common thread and guided by the rcc online platform not only helps you to modify your behaviour and circumstances in line with your goals, but also to recognise when your measures are not effective and when you need to adjust them.

However, this form of self-reflection is particularly important for the highly challenging process of permanently anchoring "new" behaviour and relationships in your resource-oriented everyday life. If you implement this type of self-reflection continuously and with motivation, it will help you to avoid self-deception and falling back into old patterns and replace them with a new reality. 

Self-reflection takes place in the regular weekly reviews and by reflecting on the relevant activities identified in the activity calendar, which are then transferred to your journal (see also basic analysis, interim evaluation and final analysis). The continuously growing statistics and analyses of the rcc evaluations also provide you with thought-provoking impulses and insights for your self-reflection.

Interim Review / 2^nd Analysis

You have been implementing your measures for a while and have probably come closer to your goals. Whether and to what extent this is truly the case will be evaluated in the second analysis phase.

Reminder: In the activity calendar, it is helpful if you describe in more detail at least those activities that are relevant to your resource management. These include, for example, all activities related to your goals and measures. With just a few words — and if time is short, even with a letter, number, or symbol — these activities are automatically transferred to your journal. There, you can later add more details and reflect on them at your convenience. Recorded and evaluated activities without additional text are considered irrelevant by the system and are not included in the journal.

If necessary, you will adjust your measures accordingly, or perhaps even revise your goals to ensure that, by the end of the project, you achieve your goalse as fully as possible. Ideally, by then, you will have also reduced risks and anchored new resources effectively.

Reflect on your insights in the weekly review. The statistics and analyses of the rcc evaluations are very helpful for thought-provoking impulses and insights.

You can use the following questions as guidance, but feel free to add your own:

• Are your measures truly goal-oriented?
• What does your % implementation rate look like?
• How meaningful are your measures?
• How consciously did you implement certain measures, and which ones happened unconsciously alongside other activities?
• With which measures do you feel good?
• Do you already notice differences compared to the baseline analysis?
• Are there connections between measures and your well-being, awareness, etc.?
• (For example, do you sleep better when you follow your sports measures, and are you more focused in everyday life?)
• ...

Notes on Completeness:
During the analysis periods you have defined, you may leave a maximum of 4 time gaps of up to 15 minutes per week. At least 97% of all activities must be assessed, meaning rcc, meaning, awareness, and well-being must be assigned a value between 1 and 10. (For rcc, ‘undefined’ is a valid choice.)

Evaluation

For regular evaluations and to get a picture of the progress of your resource management project from time to time, it is worth keeping an eye on the continuously growing statistics and analyses of the rcc evaluations.

Control your project based on knowledge and expertise

The four web-based training courses are available to help you acquire basic knowledge for your rcc project. It is worth attending the courses several times to turn loose knowledge into applicable skills:

1. introduction

2. relax course

3. concentrate course

4. create course

You can expand and deepen your knowledge even more with the knowledge database. In addition to scientific sources and informative multimedia content from the entire spectrum of resource management.

Coaching

If you are interested, you can contact the publisher, Prof Michael Doerk, to arrange a personal coaching session. michael.doerk@hslu.ch or 041 367 48 02.

In addition, rcc assistant is of course always at your disposal. They will coach you in dialogue via voice and keyboard and can also be consulted via keyword search.

Coaching

Voluntary feedback and coaching appointments can take place in the first third of the semester and/or after completion of the performance assessment.

Mail to michael.doerk@hslu.ch(incl. concrete date suggestions) or call 041 367 48 02.

In addition, rcc assistant is of course always at your disposal. They will coach you in dialogue via voice and keyboard and can also be consulted via keyword search on all topics relating to resource management, prevention and health promotion.

Writing an overall summary

Use the statistics and analyses of the rcc evaluations for final fthought-provoking impulses and insights. The tools available to you there can be very informative due to the very extensive data that you have generated in the course of the project.

Summarise your experiences and findings and evaluate your rcc project using the form structure available to you in the overall summary.

Final analysis / 3^rd analysis

You have almost reached the end of the project, have implemented the measures that you presumably adapted after the interim evaluation and have at least come closer to your goals. In the third analysis time frame, you will check whether and to what extent you have really succeeded.

Reminder: In the activity calendar, it is helpful if you describe at least the activities that are relevant to your resource management in more detail. These are, for example, all activities that are related to your goals and measures. These activities are automatically transferred to your journal with just a few words and, if you need to do it quickly, even with a letter, a number or a character. There you can add to them later and reflect on them at your leisure. Recorded and evaluated activities without additional text are not considered relevant by the system and are not included in the journal.

If necessary and if there is still time until the end of the project, you can adjust your measures again so that you still manage to achieve your goals as fully as possible.

In the final table of your protection and stress factors, you can check whether you have reduced recognised risks and anchored new resources in a usable way compared to your basic analysis.

Reflect on your findings in the weekly review. The statistics and analyses of the rcc evaluations are very helpful for thought-provoking impulses and insights that should also be included in your overall conclusion.

You can use the following questions as a guide again, but you can also add to them to prepare the overall summary:

• Have your measures been effective overall?
• What does your % conversion rate look like?
• Which measures made sense and how much?
• How consciously did you implement which measures, and which ones did you implement unconsciously on the side?
• Which measures make you feel good?
• What differences to the basic analysis and intermediate evaluation do you recognise?
• Are there other connections between measures and state of well-being, awareness, etc.? (For example, is your more brain-friendly diet noticeable in your everyday life in that you are more creative and can concentrate better?)
• ...

Notes on completeness:

You may leave a maximum of 4 time gaps of no more than 15 minutes per week in the analysis periods you have defined. At least 97% of all activities must be assessed, i.e. rcc, sense, awareness and well-being must be set to a value between 1 and 10. (For rcc, ‘not defined’ is a valid choice).

Describe and realise an encouraging project

Your new knowledge and skills are best anchored and manifested when you apply them appropriately for the right addressees and pass them on in an inspiring way. Share and deepen your knowledge with colleagues, family or other people. Describe, plan and realise your encouraging project and reflect on your experience in the area prepared for it.

Notes on completeness: The idea of the animation project must be described in at least 12 words, the planning in at least 20 words, the realisation in at least 50 words and the conclusion in at least 25 words.

Fill in the weekly review

As soon as you have set your rcc goals and are pursuing the associated measures, reflect on your successes and experiences each week in the weekly review. Use the available analysis tools on a regular basis and reflect on how well you are doing with your measures and what you can adapt and improve.

In the second analysis / interim evaluation phase at the latest, you will be explicitly asked again whether adjustments to measures and objectivegoals are necessary. It is therefore advisable to keep an eye on this at an early stage.

Notes on completeness: All areas in the journal and therefore also in the weekly summaryweekly review can be kept by you like a diary right from the start if required. However, they become mandatory as soon as you have defined your rcc goals and measures following your basic analysis in accordance with the specified project structure and have started to implement them in the following week. From this point onwards, you must continuously draw a weekly review in order to receive a white tick on a green background for completeness.

This means that at least 10 words must be written in each of the text fields ‘general, relax, concentrate, create’ and that the percentage values ‘realisation, awareness, well-being, meaningfulness’ must be set.

Define and pursue goals - determine and take measures

Define your personal rcc goals that you will have achieved by the time you complete your project and define ‘SMART’ measures to help you achieve your goals in the corresponding section of your journals.

In future, you will reflect on the implementation of your measures, including the pursuit of your goals, in the weekly summary. The statistics and analyses of the rcc evaluations are very helpful for your reflection.

Notes on completeness: Each formulated objective must contain at least 5 words on the ideas, at least 20 words on the objective description, at least 30 words on the measure design and at least 1 word for the slogan.

Analyse everyday life

Use the activity calendar to document and evaluate your everyday life in the time frames you have selected. It is helpful if you describe activities relevant to your resource management in a little more detail. This will automatically transfer them to your journal. If you recognise activities that are relevant to your resource management but only want to reflect on them in more detail later in the journal, it is sufficient to just briefly type a letter, number or character in the calendar form, which will also automatically transfer them to your journal

Note on completeness: You may leave a maximum of 4 time gaps of no more than 15 minutes per week in the analysis periods you have defined. At least 97% of all activities must be assessed, i.e. rcc, sense, awareness and well-being must be set to a value between 1 and 10. (For rcc, ‘not defined’ is a valid choice).

Basic analysis / 1st analysis

Record, evaluate and analyse your current everyday life

Before you change your behaviour or circumstances, it is important to understand your current situation so that you can formulate suitable, feasible measures and achievable goals in the next step.

You have already defined the project period with the three time frames. When you start to record the activities of the first time frame and assess them in terms of meaning, awareness, well-being and rcc, it is important to carry out this as-is analysis without already making changes to your everyday life. This is the only way to recognise approximately your ‘true’ actual state and status quo, from which you can begin to introduce realistic changes.

You will find that this can be very challenging because you quickly run the risk of behaving or judging yourself as ‘socially desirable’ and already conforming.

But if you manage to resist these impulses, you will also be able to set realistic goals and define appropriate, smart measures that will bring you closer to your goals.

In the activity calendar, it is helpful if you describe at least those activities in more detail that are relevant to your resource management. These are, for example, all activities that are related to your goals and measures. These activities are automatically transferred to your journal with just a few words and, if you need to do it quickly, even with a letter, a number or a character. There you can add to them later and reflect on them at your leisure. Recorded and evaluated activities without additional text are not considered relevant by the system and are not included in the journal.

In order to sensitise yourself to protective and stress factors and thus better identify and recognise existing resources and risks in everyday life, it is advisable to fill out one or two indicators/questionnaires at the beginning and study the results that are immediately available. The indicators/questionnaires can be found in the guide under the tools or at the bottom of this text.

Based on these findings, you record your current protective and stress factors in the existing table.

Notes on completeness:

• You may leave a maximum of 4 time gaps of no more than 15 minutes per week in the analysis periods you have defined. At least 97% of all activities must be assessed, i.e. rcc, sense, awareness and well-being must be set to a value between 1 and 10. (For rcc, ‘not defined’ is a valid choice).
• All text fields for the protection and stress factors in the relax, concentrate and create areas must be completed. Write at least one factor including an explanatory adjective in each text field. Use the question mark function for the protection and stress factors. You will find specific examples there.

Set project period

At the beginning of the first phase, you define a time frame in which you will carry out a basic analysis of the current situation. In addition, you define two further periods for an interim evaluation and a final analysis.

Prepare yourself now to carry out the basic analysis of your current situation without already making changes to your behaviour and circumstances.

This is the only way to recognise approximately your ‘true’ actual state and status quo, from which you can begin to initiate realistic changes. You will realise that this can be very challenging because you quickly run the risk of behaving or judging yourself as ‘socially desirable’ and already conforming. But if you manage to resist in this aspect, you will also succeed in setting realistic goals and defining appropriate, smart measures, the implementation of which will bring you closer to your goals.

By determining the time periods in which you will observe yourself more closely and how many weeks your self-analysis will take, you are doing further important preparatory work:

• You prepare a mental container that can accommodate your self-analysis in a period of time that is representative and meaningful for your life situation.
• You decide when you want to carry out an interim evaluation to check whether you are already on the right track or whether you want to adjust the measures you have already taken.
• You set a time frame at the end of the project in which you finally check to what extent you have achieved your goals.

If possible, choose three time frames in any given period in which you want to record, evaluate and analyse your activities in a differentiated manner. Also make sure that there is enough time between the three time frames to implement measures, make changes and embed them.

Arrival - first of all, take your time to look around.

In this project phase, you will familiarise yourself with the online platform in terms of technology and content. But you are also already asking yourself what you want to achieve fundamentally.

To begin with, you should set up the online platform for you personally. This will make it easier for you to use and interpret the results:

1. You choose your own colours that will accompany you throughout the entire process:
   Your own colours not only make the diverse activities of your everyday life visible to you. They also illustrate your judgements of meaning, awareness, well-being and balance that you experience in each case. Personally chosen colours also contribute to your self-reflection and promote identification with your rcc process. You will consistently encounter the colours you have chosen in every calendar, diagram and journal section.
2. You set up your personal profile:
   You have the option of creating a personal profile. Customise your personal profile as you see fit.
3. Also think about where you currently stand in your life and where you want to go:
   The ‘Who am I and what do I want?’ form is available for this purpose.

You will find the corresponding links to go there. You can also find them at any time in the ‘rcc project’ menu under  ‘Arrive’.

Set project period

At the beginning of the first phase, you define a time frame in which you will carry out a basic analysis of the current situation. In addition, you define two further periods for an interim evaluation and a final analysis.

Prepare yourself now to carry out the basic analysis of your current situation without already making changes to your behaviour and circumstances.

This is the only way to recognise approximately your ‘true’ actual state and status quo, from which you can begin to initiate realistic changes. You will realise that this can be very challenging because you quickly run the risk of behaving or judging yourself in a ‘socially desirable’ and already conformist way. But if you manage to resist in this aspect, you will also succeed in setting realistic goals and defining appropriate, smart measures that will bring you closer to your goals.

By determining the time periods in which you will observe yourself more closely and how many weeks your self-analysis will take, you are doing further important preparatory work:

You prepare a mental container that can accommodate your self-analysis in a period of time that is representative and meaningful for your life situation.
You decide when you want to carry out an interim evaluation to check whether you are already on the right track or whether you want to adjust the measures you have already taken.
You set a time frame at the end of the project in which you finally check to what extent you have achieved your goals.
Choose three time frames according to the rule of thumb ‘3 - 1 - 13’. This means that you set three time frames of at least one week each for a period of at least 13 weeks. There must be at least four weeks between two time frames to implement measures and reflect on goals.

You will receive feedback on whether you have implemented the rule correctly.

Arrival - first of all, take your time to look around.

In this project phase, you will familiarise yourself with the online platform in terms of technology and content. But you are also already asking yourself what you want to achieve fundamentally.

To begin with, you should set up the online platform for you personally. This will make it easier for you to use and interpret the results:

1. You choose your own colours that will accompany you throughout the entire process:
   Your own colours not only make the diverse activities of your everyday life visible to you. They also illustrate your judgements of meaning, awareness, well-being and balance that you experience in each case. Personally chosen colours also contribute to your self-reflection and promote identification with your rcc process. You will consistently encounter the colours you have chosen in every calendar, diagram and journal section.
2. You set up your personal profile:
   The online platform can already enter some information for you because it is available from your degree programme, for example. Some profile data may not be available. Please check your profile and make any necessary additions and corrections. A photo with your recognisable face and your date of birth are required in any case.
3. Also think about where you currently stand in your life and where you want to go:
   The "Who am I and what do I want?" form is available for this purpose.

You will find the corresponding links to go there. You can also find them at any time in the "rcc project" menu under "Arrive".