What to expect from your first online coaching session

Booking your first online coaching session can feel exciting and nerve-racking in equal measure. If you've never worked with a coach online before, it's natural to wonder how the technology works, what the session will involve and whether you'll feel comfortable opening up through a screen. This guide walks you through exactly what to expect from your first online coaching session so you can feel prepared, confident and focus on getting the most from the experience.

Before your first online coaching session

Taking the first step and booking your first online coaching session can feel... big. Doing so is a commitment and investment in your own personal growth. And while this is, of course, an exciting time, it’s normal to feel apprehensive, especially if you’ve never had coaching before.

You may not know exactly what to expect from your coach or what will be expected from you during the process. Coaching can be transformational, but it requires action, work and intention. On top of this, if you’re introverted or shy, you might find the prospect of talking to someone new intimidating. As an introvert myself, I remember being nervous before my first coaching session.

I had the same butterflies I always got before talking to someone I hadn’t met before. As soon as we started talking, however, those butterflies promptly flew away. My coach made me feel at ease and, because she’d told me what to expect beforehand, I felt much better prepared.

I should also point out here that my coaching session took place online, via a video call. Removing the barrier of distance, online coaching is an option many coaches offer. It allows you to choose who you resonate with, regardless of where they live, and enjoy the coaching experience from the comfort of your own home.

We all have personal preferences, and while for some, online coaching is ideal, for others, face-to-face suits better. Whatever has prompted you to choose a coach who works online, it can be helpful to know what to expect. This can ease any unnecessary nerves you may have about the technology so you can focus on the coaching itself.

If you're still deciding whether online coaching is right for you, take a look at our guide to online coaching.

Booking your online coaching session

Many coaches offer a free or low-cost consultation call, so you can get to know a bit more about them before deciding whether to hire them as your coach. But whether you’re booking a consultation or your first session, you’ll need to book a time and understand what platform your coach will use for the session.

Booking the time may be done over email, or your coach may use a booking system like Calendly where you can choose an appointment that suits you. If you’re living in a different time zone from your coach, make sure you know what time your session will be in your time zone. Most coaches will account for this, but it can help both parties if you double-check you’ve got the timing right.

In terms of how the session will be provided, there are a number of different platforms that can be used, from a simple phone call to video calls via Zoom, Microsoft Teams or FaceTime. Before your first session, your coach will let you know which platform they use and explain how everything will work.

Preparing your space for online coaching

As mentioned, your coach should give you any instructions you need before your first session. Most of the platforms used for online coaching are very easy to use, but if you have any questions before the session, be sure to let them know.

If it’s a programme you haven’t used before and you’re able to test it out beforehand, you might want to try this so you feel more comfortable using it. Some platforms require you to download them or create an account before joining the session.

One of the biggest benefits of online coaching is that you can choose where you have your session. Find somewhere private where you feel comfortable talking openly, with a reliable internet connection and as few interruptions as possible. Having a notebook, a glass of water, and headphones nearby can also help you settle into the session.

Some coaches like to use video so you can see each other, while others prefer an audio-only call. You may have your own preferences as well. Your coach should tell you beforehand whether the session will be by video or audio, and you can discuss your preferences too.

 What happens during an online coaching session?

Hopefully by this point, you’ll be feeling comfortable with how your session is going to work and reassured by your coach. If you have any questions, for example, how to turn the camera on or off, be sure to ask your coach. They will be used to the platform and should be able to give you any guidance or tips you need.

Aside from taking place through a screen rather than in person, an online coaching session is much the same as a face-to-face session. Most people find that after the first few minutes, they stop noticing the technology altogether and become fully immersed in the conversation.

There’ll likely be a stage of getting to know each other before diving into the reason you’ve chosen to get coaching. You’ll get the opportunity to talk about your goals and challenges, working with your coach to find a way to get to where you want to be.

Just like an in-person session, your coach may ask you to outline the action points you’ve gained from your session, ready to take them forward and review next time you speak. If you haven’t discussed it already, you’ll be able to talk about the timing of your next session and, by then, you’ll hopefully feel much more comfortable using the technology so you can enjoy the coaching process in full.

 Making online coaching work for you

There are a few simple things you can do to help yourself get the most from online coaching.

• Log in a few minutes early, so you’re not rushing.
• Turn off notifications on your phone and computer to minimise distractions.
• Let anyone else in your home know you’ll need some uninterrupted time.
• Keep a notebook nearby so you can jot down key insights and actions.
• Give yourself a few minutes after the session to reflect before jumping straight back into your day.

The coaching itself doesn’t stop when the session ends. Taking action between sessions is where much of the real progress happens.

Email coaching

While it’s common for coaches to offer sessions via calls, some do offer an alternative - email coaching or coaching through a messaging platform like Voxer. This can be a great alternative if calling isn’t appropriate for you right now. Email coaching or messaging support gives you the chance to craft considered responses and allows you more time to think about what’s being discussed.

If you’ve found a coach who offers this, they will likely let you know what to expect - for example, what times they check and respond to emails or messages.

Enjoying the benefits of online coaching

One of the biggest advantages of online coaching is its flexibility. You can work with a coach anywhere in the country (or even internationally), fit sessions around your schedule and enjoy them from an environment where you already feel comfortable.

One of the most important things about coaching is your relationship with your coach. How do you feel when talking to them? How do your sessions make you feel? Do you trust them?

Regardless of the platform, this connection will shine through when it’s the right fit. Once the technology fades into the background, what really matters is the relationship you build with your coach and the progress you make together.

At a time when connection matters more than ever, we wish you the best of luck finding the coach that’s right for you and hope you’re able to embrace everything online coaching has to offer.