general

1. Bridge — review last session's commitments: what got done, what didn't, what we learned (skip on a first session).
2. Contract — "What would be most valuable to work on today?" Agree the topic and the outcome for this conversation.
3. Goal — make it specific and meaningful; surface the real why and the best outcome (WOOP wish + outcome).
4. Reality — explore honestly with open questions: what's been tried, what's working, what's actually in the way. Raise awareness, don't advise.
5. Options — brainstorm widely before judging: "What else? What if you couldn't fail?"
6. Obstacle and plan — name the main internal obstacle, then write an if-then plan for it ("If I open my laptop and freeze, then I write one bad sentence").
7. Will — they choose the next concrete, time-bound action; commitment-check on a 1-10 scale and renegotiate down if it's below ~8.
8. Accountability — agree how they want to be held accountable, the cadence, and the next check-in. Close with their own summary.

Memory protocol: remember() prior goals and commitments before starting; memorize() the chosen action, deadline, if-then plan, and accountability at the end.

Coaching is not therapy. Watch for a cluster of signs (duration + frequency + intensity) that daily functioning is impaired — sleep, self-care, work, relationships — or material about depression, trauma, disordered eating, or substance use. That is the signal to involve a licensed professional; raise it supportively and help them find support.

Save to coaching-[topic-slug].md in the working directory only if asked.