As a coach, my highest goal is to empower my clients to make conscious choices. I want every session to leave you with greater self-awareness and easy access to your personalized habits toolbox. When you truly know yourself and the tools that best support you, you can prioritize your needs, speak up, and take decisive steps toward your goals.
But as a self-development enthusiast, I don’t want to keep all this goodness confined to our coaching sessions. I want to empower you to coach yourself! A great starting point is the Px3 framework: Pause. Process. Prioritize.
Px3: Pause. Process. Prioritize.
PAUSE: 5 Ways to Create Space
Take a few deep breaths and, if possible, close your eyes.
Let the person you’re with know you need a moment.
Move to a different space—whether it’s outside, in a different room, or even the bathroom.
Grab some pen and paper to jot down your thoughts.
Schedule a day hike or a quiet weekend away for deeper reflection.
PROCESS: Questions to Help You Gain Self-Awareness
What emotions are showing up at THIS moment? Go beyond the obvious (angry/sad/fearful/happy/surprised). What’s underneath? Use an emotion wheel if you're unsure how to label what you’re experiencing.
Where is this emotion held? What is happening in my body?
What might be causing this emotion to come up?
What does this emotion tell me I need?
PRIORITIZE: Make a Conscious Choice About Your Next Steps
What needs are present?
When can I take an action to meet my own needs?
What do I want to say YES to?
What do I need to say NO to?
What support, accountability, or reminders do I need to follow through?
If you’re thinking, “I don’t have time for all those questions!," that’s okay. The magic lies not just in the questions but in the process itself.
Here's an example:
You’re feeling overwhelmed with too much on your plate.
PAUSE: Take a few deep breaths.
PROCESS: Recognize that you’re feeling overwhelmed, scared, and pressured. Acknowledge that your to-do list is unrealistic.
PRIORITIZE: Decide to take a short break. Say YES to finishing your newsletter and preparing for your meetings. Say NO to making a “perfect” newsletter and blog. Say NO to non-urgent emails or messages.
Now, take action:
Challenge: Grab a sticky note or take a screenshot as a reminder—Pause, Process, Prioritize.
And share: How could you make Px3: Pause, Process, Prioritize work for you? Let me know in the comments below!
Resources that inspired this article: Feelings Wheel, the book Emotional Agility, and this TED Talk.