What Happens in a Coaching Session? Here’s What to Expect (and What Not to 

For many people, the idea of booking a coaching session feels intimidating.
They ask questions like:

• “What if I don’t know what to say?”
  
  

• “What if I’m wasting your time?”
  
  

• “What if I’m the only one this stuck?”
  
  

Let’s make one thing clear: You are not alone in thinking this way.
But also, you do not need to have it all figured out to start.
That is what coaching is for.

This post breaks down exactly what happens during a coaching session, what you do not need to worry about, and why the process works so well, even if you are feeling overwhelmed, unclear, or stuck.

Coaching Is a Structured Conversation With a Purpose

At its core, coaching is not advice-giving. It is a facilitated process of self-discovery and action.

According to the International Coaching Federation (ICF), coaching is defined as a partnership that helps clients maximize their personal and professional potential. The coach is not the expert on your life — you are. The coach is the guide who helps you access clarity and direction that is already within you.

Coaching sessions typically involve:

1. A check-in on where you are and how you're feeling
   
   

2. Clarification of your goals, challenges, or decisions
   
   

3. Guided questions that help uncover root issues or limiting beliefs
   
   

4. Co-creation of next steps or experiments to test
   
   

5. Gentle accountability or reflection on past actions
   
   

Each session is built around your needs, not a fixed script.

What Coaching Is Not

Coaching is often misunderstood. Let’s clear up what it is not:

• It is not therapy (we focus on forward movement, not past trauma)
  
  

• It is not consulting (you are not being told what to do)
  
  

• It is not mentoring (there is no “let me tell you how I did it” story)
  
  

• It is not judgmental (there is zero shame, only curiosity and support)
  
  

Studies in professional coaching journals consistently show that coaching is most effective when the client feels psychologically safe. This is why ethical coaches create a nonjudgmental space — one where you can explore, be honest, and work through challenges without fear of being “wrong.”

What If You Feel Unclear?

This is one of the most common reasons people avoid booking a session.
They worry they do not know what to focus on, or that they will ramble.

But neuroscience research says this is exactly when coaching is most powerful.

According to Grant et al. (2009), coaching helps improve goal clarity and cognitive control, even in individuals who report low confidence or uncertainty at the beginning. In other words, you do not need to be ready — you just need to show up.

A good coach is trained to help you:

• Unpack what is really going on beneath the surface
  
  

• Sort through noise, distractions, and competing priorities
  
  

• Ask questions you would never think to ask yourself
  
  

• Build momentum from wherever you are
  
  

Why This Process Works

The brain responds positively to external cognitive structure. When you are trying to navigate problems or plans internally, your brain gets overwhelmed trying to hold and organize thoughts at the same time. This results in looping, avoidance, or confusion.

Coaching interrupts that loop by offering:

• A structured space to think
  
  

• An external presence to reflect ideas back to you
  
  

• Guided decision-making that aligns with your goals and values
  
  

Studies from the Harvard Business Review and Coaching: An International Journal show that coaching improves focus, follow-through, and emotional regulation. Even one session can unlock energy and insight.

What Clients Often Say After a Session

• "I had no idea I needed to hear that."
  
  

• "It felt like everything just clicked into place."
  
  

• "You helped me say things I did not even know I believed."
  
  

• "I wish I had done this sooner."
  
  

The most common reaction?
Relief.
Relief that they finally got out of their head and into action.

You Don’t Need to Be Ready. You Just Need to Show Up.

You do not need a perfect question, a clear plan, or a business goal to justify a session. You just need a willingness to talk honestly and explore your next step.

If you have been considering coaching but hesitating to reach out, this is your invitation.

Your first session is free, with no obligation. It is simply a chance to reset, reflect, and reconnect with what you want.

Ready to Talk?

📧 Email: mail@propx.co.za
📞 Call / WhatsApp / Voice Note: +27 84 689 5824 or 0846895824
🔗 LinkedIn: linkedin.com/in/willemtait
📚 Books: amazon.com/author/willemtait
🐦 X.com: x.com/willemtait

Let’s make the next step clearer — together.

Research References

1. International Coaching Federation (ICF)
   
   

   • https://coachingfederation.org/research
     
     

2. Grant, A. M., et al. (2009)
   The impact of life coaching on goal attainment, metacognition, and mental health. Social Behavior and Personality, 37(9), 1113–1123.
   
   

3. Rock, D. (2006)
   Quiet Leadership: Six Steps to Transforming Performance at Work. Harper Business.
   
   

4. Passmore, J. (2007)
   Coaching and Mentoring: The Role of Experience and Sector Knowledge in Performance Outcomes. Coaching: An International Journal of Theory, Research and Practice, 1(1), 54–62.
   
   

5. Harvard Business Review (2009)
   What Can Coaches Do for You? by Diane Coutu and Carol Kauffman.