Coaches help you stretch beyond “good enough” into “great,” holding you to higher standards and encouraging you to pursue goals that might feel out of reach on your own.

As the great poet, W.H. Auden once said, “Routine is a sign of ambition.”

It’s not about fixing what’s broken, it’s about building what’s possible.

The people who probably need coaching or therapy the most are also amongst a class least likely to do anything about their issues. As the saying goes, The ones who need therapy or coaching the most are the least likely to think they need it.

So, why is it fairly normal for people to want to go through life and not pursue coaching or therapy, or even give it any thought at all?

Change is hard. And we literally don’t know what we don’t know.

It’s no wonder we avoid doing the hard work of understanding our psyches, when we have even less understanding of the benefits.

Thus, the general reality remains: Until or unless we go through a very difficult time where we’ve been hit through circumstances out of our control and with or without our share of the blame, we don’t usually pursue something like coaching — even if we believe deep down that it might help.

Here are five powerful, research-backed impacts of coaching when you actively engage in self-awareness and personal growth work — even when you’re not in crisis but simply ready to aim higher:

1. Accelerated Goal Achievement Through Accountability and Structure

Sometimes you just feel ready to step into some confidence. Things that for years may have seemed like a big deal suddenly seem small. And maybe on your own you do take a few meaningful steps in the right direction. But how do you sustain your work? How do you maintain your progress with all the twists and turns that may arise before you on your adventure?

Coaching provides structure and accountability that significantly increases goal attainment. There are untold sources to support this, but here’s a recent study by the American Society of Training and Development found that individuals are 65% more likely to meet a goal when they commit to someone, and 95% more likely when they have ongoing accountability.

Coaches help you create SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals that are challenging yet realistic, breaking them down into actionable steps that keep you progressing. They are also a natural accountability partner.

2. Enhanced Self-Awareness and Emotional Intelligence (EQ)

Research consistently shows that higher self-awareness is linked to better performance and satisfaction. A study published in Harvard Business Review highlights that self-aware individuals are more confident and creative and make better decisions. Coaches guide you to confront blind spots, understand behavioral patterns, and improve emotional regulation — skills that translate into better relationships and leadership effectiveness.This is certainly not always comfortable, but if you’re already grounded enough within who you are, and you approach feedback with non-judgmental curiosity, there is so much you can learn. Change really does “start with yourself.” It’s amazing how your reality shifts when you do.

3. Resilience and Adaptability in the Face of Change

Coaching builds psychological resilience, helping you navigate challenges and adapt to change more effectively. We’re not talking about being all Stoic and Marcus Aurelius here — as great as he no doubt was. We’re just talking some solid adaptability.

Studies in The Journal of Positive Psychology demonstrate that coaching can significantly increase resilience and reduce stress. By learning to work with change instead of resisting it, you cultivate a mindset that allows you to recover quickly from setbacks and stay focused on long-term goals.

4. Increased Motivation and Sustained Behavior Change

As I mentioned, sometimes we may strike forth in the right direction and with good intentions, but it’s hard to maintain this completely solo venture. Unlike short-term motivation spikes, coaching fosters intrinsic motivation and sustained behavior change.

According to research in The International Journal of Evidence Based Coaching and Mentoring, clients working with a coach experience lasting improvements in motivation and performance. Coaches use evidence-based techniques like solution-focused strategies and positive psychology to help you stay engaged and committed to your personal growth.

5. Expanded Vision and Unlocking Untapped Potential

Coaching helps you think bigger and act more boldly.

A study by Anthony Grant (a pioneer in coaching psychology) in the Journal of Applied Psychology found that coaching clients experience a 25–35% improvement in performance and work engagement. Coaches challenge you to step outside your comfort zone, setting ambitious yet achievable goals, and support you in turning visions into reality.

What In It For You?

A lot of us will go along to get along for the rest of our lives without doing any consciousness or mindfulness work if we can “get away with it.” Unless, as it so often is, we feel like we have no other choice — or we’ve run out of everything else we’ve tried.

But there is so much more waiting for you should you choose to venture outward by doing the inner work.