If you’ve been following our newsletter or enrolled in a coaching program with us, you’ve probably come across our much-loved “Brain Dump” exercise. It’s a game-changer for relieving stress and aligning your life’s priorities. One of the key elements of this exercise is focusing on the 7Fs: Family, Faith, Fitness, Finances, Firm, Fun, and Future. Today, let’s dive into what each of these means and why they’re so crucial in any coaching program—business or otherwise.


Personal growth requires us to look at ourselves from all angles. The epitome of personal growth is then to love all that we see reflected there; to nurture and love yourself unconditionally is truly a gift. That is why using a framework like the 7 Fs helps you to take a holistic approach to examining and reflecting on your life. Whether you are enrolled in a formal coaching program, or leveraging these areas as part of an ongoing personal reflection practice, these elements offer an easy-to-follow system for self analysis and intentional goal setting. All designed to support you in loving all of you.



Family is your backbone, your support system. Whether it’s the family you were born into or the one you’ve chosen, these relationships often shape who we are. In coaching, we explore how family dynamics can impact your goals and how you can leverage that support for success. Not only do these relationships serve as a reference point for how you love and desire to be loved. Often the way we are in one relationship, offers clues to how we are in other relationships. Examining the way you are with family members, can also provide a glimpse into your life priorities and (sometimes unspoken) values.



Faith can mean different things to different people. It could be religious faith, spiritual beliefs, or even faith in the universe or oneself. In coaching, faith serves as the foundation for resilience and provides a sense of purpose. I would consider my faith practice to include a collection of spiritual practices and rituals that allow me to feel connected to. . . me. From yoga and meditation, to attending temple and saying your prayers. Examining your relationship to the world, and what you believe in can be a powerful mechanism for self care and continuous personal growth. How are you deepening your relationship with yourself through your belief system?



Physical well-being is more than just looking good; it’s about feeling good too. A sound body often leads to a sound mind. Fitness goals are a staple in coaching because they often align with and support other life goals. Part of my personal spiritual routine includes physical movement, because I know when my body feels good, and blood is flowing, my mind functions at a higher level. And there are countless studies that will confirm how physical exercise improves emotional regulation and improves mental wellbeing. How are your physical movement practices (or lack thereof) supporting your current goals (physical, emotional, and mental)?



Let’s face it, money talks. Financial stability can relieve stress and open doors. In coaching, we tackle how to manage, grow, and leverage your finances to help you reach your broader life goals. But don’t get it twisted. Your financial status is not a measure of success. Instead, consider your relationship to money as a proxy for your relationship to abundance in other areas of our life. Do you have the options to experience all that you would like in life currently? If not, what can you do to shift that reality?



This is all about your business and career. Whether you’re an entrepreneur or climbing the corporate ladder, your “firm” is where you apply most of your skills. Coaching helps you navigate the complexities of the professional world, from leadership to effective communication. What’s your business and how is it going? This is a time to again take a holistic look at your life and explore how your work is supporting your life (rather than your life supporting your work).



All work and no play makes anyone a dull human. Fun is the spice of life and a necessary component for mental well-being. In coaching, we ensure that you’re not just chasing goals but also enjoying the journey. For BIPOC folks especially, it can be healing to remember that rest is liberation and leisure is healing for the mind and the Spirit. How are you taking time to explore and nurture hobbies and interests?



Last but not least, the Future. Where do you see yourself in 5, 10, or 20 years? Coaching helps you map out a path to your future, ensuring that you’re taking steps today for a brighter tomorrow. And with a professional coach, you will often be able to reflect on how you are creating a future and making progress towards those milestones that resonate most deeply with your life priorities. Exercises like a Vision Roadmap or vision boarding, offer tangible ways to begin vision casting and moving towards your desires with intention.


Why the 7Fs are Critical in Coaching

So, why do these 7Fs matter so much? Because they offer a holistic approach to life and success. They ensure that you’re not just excelling in one area but are building a well-rounded, fulfilling life. Personal growth is not linear, and by opening your mind up to reflecting on your life from multiple vantage points, you create clarity around your life priorities, while also being intentional about a holistic coaching journey that supports you from all sides.


Incorporating the 7Fs into your coaching program ensures that you’re looking at the bigger picture. It’s not just about hitting business milestones or personal records; it’s about creating a life that resonates with who you are and who you want to be. So don’t be surprised when your business coach asks about your love life, and your relationship coach asks about your fitness goals. Life doesn’t fit into neat, brown shipping boxes, and that’s part of what makes the journey so fulfilling.


What’s Next

So there you have it, the 7Fs in all their glory! Use them while doing an infamous Brain Dump, to start working through Vision Roadmap or vision board with a coach, or just to anchor yourself to reflect on your own personal growth journey. You’ll find that the path to your goals becomes clearer, more manageable, and a heck of a lot more enjoyable.


Learn more about a Vision Roadmap session with a High Tides coach to incorporate these lessons into your own personal growth plan.

Apply now for Facilitator Certification: Cohort 3 starts in 2024