$149.00 USD

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Creating Calm Within: Harness Your Potential Through Self-Coaching

 Taught by Val McKinley

For additional information please contact [email protected] 

You can’t go back and change the beginning, but you can start where you are and change the ending. - CS Lewis

Learning to manage our emotions is a skill. This skill is the foundation of health, happiness, positivity, healthy relationships, and purposeful action-all that we wish for and hold near and dear. My mission is to equip you with the tools you need to be your best self.

Imagine being able to be responsive and proactive, rather than reactive. Imagine creating habits that help you become the person you wish to be.

Throughout this course, you will learn that when your life isn’t working the way you want it to, it’s due to design flaws, not character flaws. This course teaches you simple, actionable ways to create a positive mindset. 

Together, we will build the foundation of self-regulation and you will learn that change is a skill and emotions create habits. After watching and discussing the content in these videos, you will be given the gift of hope. Most people are ready to face any challenge, they just have to be given the tools to do so. I’ll show you how to incorporate healthy habits to do the things you say you want to do. 

I will empower you to design the life you want to live! I have transformed my own life by finding sustainable solutions to lifestyle challenges that I want to share with you. I’ll be teaching you how to consistently and reliably learn to coach yourself, which is the key to long-term success, sustainability, and happiness.

In my heart, I know that if I can do it, so can you! “The best way to predict your future is to create it.” -Abraham Lincoln

Behind the Scenes Video: Click to watch


Let's get started!

Bonus= You get a 30 min. 1-1 Coaching


Modules for Creating Calm Within

Total Estimated Time: 3 hours


Module 1-  (51 minutes)


  1. Introduction     
  2. Hard Wiring; Feeling Brain  
  3. Negative Thoughts  
  4. The Emotion Center  
  5. Keep It Simple(‘cuz we’re)Smart KISS #1   
  6. Negativity Bias   
  7. KISS #2
  8. Brain Control Center for Behavior
  9. Thoughts, Emotions, and Behavior
  10. Change feels scary to our brain!


Module 2- (10 minutes)


  1. Green Light Living    
  2. Which wolf will you feed?   
  3. KISS #3     


Module 3- (38 minutes)


  1. Paying Attention    
  2. KISS #4    
  3. Categorizing Red and Green words and ideas 
  4. KISS #5     
  5. The Pause Point   


Module 4- (45 minutes)


  1. Personal Power Poem  
  2. KISS #6    
  3. Visualization    
  4. The Emotional Intelligence Chart   
  5. Fogg’s Behavior Model   
  6. Revision of B=MAP  
  7. BJ’s Principles   
  8. Support    
  9. KISS #7    


Module 5- (38 minutes)


  1. The Sweet Spot    
  2. 3rd Essential Tiny Habit     
  3. The Essential 3 Tiny Habits for Growth and Happiness 
  4. The Gift of Getting Started    


Supplementary worksheet is in the works!

Connect With Me


IG @lifecoach_Val

What People Are Saying:

Your videos in your course are inspiring; very clear and concise. I enjoyed the brain science information. I love the idea of the pause point and stopping to visualize your choices. The idea is very powerful. Val is essentially teaching us how to boost our emotional intelligence. I liked the idea of self talk to navigate through difficult situations and the reminder of the importance of going tiny; making things really simple and easy to do in life.

Dr. J Genovese

At age 10, I was diagnosed with dyslexia. Soon after, I met my angel-on-earth, my tutor Val. We spent countless hours retraining my brain to read and spell. She strengthened me mentally and emotionally and made it possible for me to excel in high school by even taking honors classes. She helped me embrace my uniqueness, feeling proud of who I was becoming. She turned my scarlet letter into a sparkling tiara. (This is an excerpt from AP’s college essay for BYU, sent to me by her mother. Her mom also said, ‘You have been such a blessing and instrumental part of A’s childhood.

AP and JP

Thank you, mam, for being such an amazing mentor. That one meeting made an impact! I am truly fortunate to have found you (through the 5-day TH program). Your gentle nudge has pushed me forward in ways you can’t even imagine. You have had a significant impact on me and my life is not the same any more. Thank you. I will always be grateful to you and will always be in touch with you.

Mrutyunjaya Jay Muduli

Thank you for your kindness, generosity, friendship, and love. I had no idea that having a virtual meeting with a Tiny Habits coach would morph into developing two lovely friendships, especially with women who already had their own deep bond. And our daily practice of sharing our gains has made a big change in my life, all for the good. Thank you for leading us in such a transformative direction. I love the connection we’ve made from sharing daily and visiting virtually. You’re an inspiration!

J. Feeney

Val was warm and encouraging. I felt very comfortable with her correspondence, suggestions, and resources shared.I didn’t expect to get much out of it, initially. Now I better understand that establishing ‘tiny habits’ can help break patterns of being ‘stuck’ and facilitate a process by which to initiate positive change in small, meaningful ways.

Participant in the 5-day TH program

I lucked out in getting a coach as responsive as you. Personal coaching is a strength of the Tiny Habits program. I enjoyed your video!

Participant in the 5-day TH program

You are a great coach. Even though our communication was through a translator, I got a lot of help. Thank you for your great advice.

Participant in the 5-day TH program

Thanks, Val. It's been a delight having you as my coach! Your input was very welcome in the Zoom call, and I designed a couple of different additional tiny habits that went well. I'm also enjoying the "cascade" from putting something away in my room, that I am also still cleaning something out of my car when I get to the trailhead for my daily walk. This was very helpful. I've loved having you as my coach.

Sonya, Participant in the 5-day TH program

Valerie’s content/method of instruction was extremely impressive. She treated her students with respect and as if they were adults. Her method of encouraging my son to make personal commitments helped him work closer to his potential, learn organizational skills, and most of all made him think for himself.

M/M Tiensvold

In all of my twenty-three years as a graduate school professor, I have only seen a small handful of teachers with the love, heart, and expertise of Valerie. What sets her apart is her love and concern for the student. She has gone the “extra mile” in teaching and working with my son. Her discipline is seasoned with humor and great compassion. There were numerous times her notes to him on his papers made the difference between frustration and challenge with a difficult assignment. Her words of praise are always an encouragement.

K Oberholtzer, PhD

Thank you Val! This has been a successful week for me and I really enjoyed your coaching:) Your guidance and assistance was kind and effective

K Long

Thank you for all your hard work and support on this first week of Tiny Habits. I have thoroughly enjoyed this exercise and intend to continue with Tiny Habits. You exhibited just the right blend of support, enthusiasm, and gentle encouragement!

D Frost

Thanks so much for your care and attention to detail in this process. It speaks volumes about your work ethic and determination to bring your best self to everything you do.

J Lee

Just to say thank you for being so generous with your time the other day. I really enjoyed our Zoom chat. I’m already trying the gratitude diary idea.

Ruth H., 5-day TH program participant