When you hear the term life coaching exercises you might think of journaling prompts or visualization for activities for adults. But did you know that children benefit from life coaching exercises as well? Hands-on multi-sensory activities are a critical part of the life coaching experience for kids when they are appropriately designed for children. In fact, at Adventures in Wisdom®, life coaching exercises are a core part of helping kids build the confidence, resilience, and mindset skills they need to thrive.
But before we jump into the “how,” let’s take a step back and look at what a life coaching exercise really is and why it’s so effective for kids.
What is a Life Coaching Exercise?
A life coaching exercise is a hands-on activity designed to help kids experience a mindset skill, not just hear about it. Whether it’s shifting negative self-talk, learning how to treat others with kindness, or creating an “I can” mindset, these exercises engage multiple senses—sight, sound, touch, and movement so that learning happens at a deeper level and sticks longer.
At Adventures in Wisdom, these exercises are part of a proven 3-part process that includes:
- Learn through stories – Stories are how kids learn and connect with the skill.
- Understand through coaching conversations – Talking about the story helps the child build understanding as they think about how the story and the skill being taught applies to their lives..
- Experience through exercises and repetition – Practicing the skill brings it to life.
When combined, this process creates lasting transformation. Coaching isn’t a one-time lesson—it’s an ongoing journey of growth, reflection, and empowerment.
Why Exercises Matter
Life coaching exercises provide a safe, engaging, and age-appropriate way for kids to learn how to think about their thoughts and make powerful choices. Exercises can be designed specifically for children to bring seemingly abstract concepts like “self-talk” or “empathy” into terms they can understand. Transform traditional exercises like journaling and affirmations into more simple tasks like asking bedtime questions and having them put sticky notes on their mirror to work as tools towards positive change.
3 Life Coaching Exercises You Can Do with Kids Today
Here are three fun, powerful exercises from our WISDOM Coaching Curriculum that you can share with the children in your life:
1. Create a Mirror Mantra for Self-Talk
Self-talk is one of the most powerful mindset skills a child can learn because it directly impacts their confidence, their self-esteem, and even their happiness. At Adventures in Wisdom, we offer this entire skill book for free because it’s that important!
Step 1: Share the story “Choosing Your BFF”. In the story, Trudy the Tortoise learns that what she says to herself is very important and that she can choose to listen to “Positive Pam” instead of “Negative Nicki”.
Step 2: Talk about the story using the coaching questions provided to spark ah-ha moments.
Step 3: Have the child create a Mirror Mantra which is a phrase the child can say every time they see their reflection in a mirror.
As an additional activity, give children a mirror that they can decorate and use to practice their mirror mantra. It’s a great gift to keep in their room and remind them that they always have a choice as to how they talk to themselves.
Examples:
- “I believe in myself.”
- “I am kind and strong.”
- “I can handle anything!”
This exercise turns daily routines into mindset training!
2.Practice Giving Gold Hearts
Every time we are with someone, we leave a “mark” — either a gold heart 💛 or a grungy mark based on how we treat them. Teaching this concept helps kids become more aware of how they treat others.
Try this: At the end of the day, ask, “Who did you give a gold heart to today?”
Use a chart to track it and celebrate those moments. This activates the brain’s Reticular Activating System (RAS) to start looking for opportunities to leave gold hearts—creating a ripple effect of kindness in homes, classrooms, and communities.
Pro tip: Focus on celebrating gold hearts rather than pointing out grungy marks to keep the brain focused on positive action.
3. Shift the Question to “How Can I?”
Self-confidence starts with a child’s belief about whether they can or can’t do something. But before we even get to that belief, it’s essential that children learn to notice and name the feelings they’re experiencing—whether it’s fear, worry, or anger—because each of those feelings is different and needs to be understood in its own right.
This is why we introduce the concept of grungies—to help kids pay attention to how they’re feeling. When they notice a grungy feeling, it becomes a cue to examine their thoughts. By identifying the thoughts that are creating those emotions, they can better understand what’s going on inside and learn how to shift their thinking in a healthier direction.
When a child says “I can’t,” they’re not just expressing frustration—they’re also reinforcing a belief in both their conscious and subconscious minds. They’re programming their brains to keep looking for evidence that supports that belief.
Instead, we teach them to ask, “How can I?”—a small but powerful shift. This question activates the brain’s problem-solving systems, engaging both the conscious mind and the subconscious, including the reticular activating system (RAS), which starts scanning for possible solutions—even if the conscious mind doesn’t have one right away.
And when kids understand the brain science behind how mindset skills work, they’re far more likely to believe those skills will work for them—and actually use them in real life.
Just the Tip of the Iceberg
These three life coaching exercises are simple, fun, and transformational—but they’re only the beginning.
Behind each one is a carefully designed coaching system built around the WISDOM System for Life Coaching Kids (MindPower, InnerPower, MePower, DreamPower, and Slaying Dragons). With 27 mindset skills, a certified WISDOM Coach® guides children through a journey that helps them handle peer pressure, overcome fear, achieve goals, develop character, and so much more.
And the best part?
Anyone can learn how to do it—with the right tools.
Start Coaching Kids with Confidence
Whether you’re a parent, teacher, counselor, or aspiring coach, life coaching exercises are a powerful way to connect with children and help them build a mindset for success.
Want to experience the power of these tools for yourself?
Get your free coaching story and skill book on self-talk today!
Because when kids learn how to master their mindset, there’s no limit to who they can become!
Get Certified as a WISDOM Coach Yourself
If you’re passionate about helping kids this way, then get certified to use this story-based curriculum and use it in the way that works best for you.
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Adventure well, my friend!
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