Sarah Knights Coaching

29/06/2026

Benny did not want the woods to end.

He was one fired-up dog. The sounds and scents had completely taken over his body. Heart pounding. Lungs working overtime. Every part of him was alert, energised and ready to run. Had I let him off the lead, he would have kept going. Not because he was being disobedient or had forgotten me, but because, in that moment, the woods were simply more powerful than everything else.

Watching Benny this morning made me think about the experiences that can capture a child or adult in a similar way. Gaming. Social media. Sport. Creativity. A new idea. A special interest. Anything that provides intensity, excitement, novelty or immediate reward.

When the brain is fully absorbed in the present moment, everything outside it can temporarily disappear. Time. Hunger. Tiredness. The request to stop. The consequences that may come later. This is not necessarily a lack of care, respect or responsibility. Sometimes a person is simply so caught within the experience that shifting away from it feels much harder than it looks from the outside.

Benny still loves me just as much in the woods as he does at home, when he is desperate for my attention. But in that moment, the forest has him. He also does not know when enough is enough. He does not understand that his body needs to slow down, that the walk has to finish or that continuing indefinitely would not be good for him.

So, I hold the lead. Not to spoil his enjoyment, but because I can see the wider picture when he cannot.

And perhaps this is where support matters. Rather than simply asking why they will not stop, perhaps we need to ask what makes stopping so difficult and what might help them move from one state to the next. Because sometimes the behaviour we see is not resistance. It is a nervous system that has not yet settled.

If you're struggling to see the wider picture, leave me a message and we can have an informal chat or email me if you prefer.

25/06/2026

This morning, I caught myself people-pleasing my dog.

We reached a junction in the woods. Willow was determined to carry straight on. In my head, we were turning left. It was a tiny moment, but a familiar dilemma.

When we reach a point of transition, and someone else appears completely certain about the direction they want to take, how quickly do we begin to doubt our own?

Do we follow because it is easier? Because we don't want to disappoint them? Because their certainty feels more convincing than our own quieter judgment? Or can we pause and look beneath the surface of what is happening?

Willow wasn’t being difficult. She simply knew which path looked most interesting and was probably distracted by a particularly dog-appealing scent. I, on the other hand, knew how far we had already walked, what time it was and where the car was parked. We were standing at the same crossroads, but responding to different information.

Trusting yourself does not mean ignoring someone else’s needs or assuming you are always right. It means staying curious about what may be driving their response, without automatically abandoning what you know. Sometimes the kindest decision is not the one that keeps everyone happy in the moment. It is the one that holds the wider picture and helps everyone move safely through the change.

So, we turned left, and Willow followed. And, despite her initial disappointment, our relationship survived. 😂

24/06/2026

I was a summer solstice swimmer in theory.

So, originally, I was going to get up at 3.30 am and see the sunrise, but I'd checked the forecast, and it wasn't looking great, so I decided I wouldn't bother. Hey, I hadn't told anyone after all, and so it didn't matter; I'd just go at some point in the day. And then came the familiar all-or-nothing thought: 'If you're not doing it properly, what's the point of doing it at all?'

And that could have been the end of it. Brave, spontaneous, solstice-swimming, sunrise woman becomes tired, weather-checking, maybe-later woman. This is often where procrastination slips in. Not because we don't care, or we're lazy, or that something doesn't matter, but because there is suddenly a gap between the version of the plan we had imagined and the version that is actually available.

So instead of abandoning the whole thing, I made it smaller. With clients, I often talk about attaching a difficult thing to something that is already happening. I had already decided to book a spinning class at the gym, which so happens to be next to the beach. That became the first step. Not get up at 3:30 am to create the perfect solstice moment. Just pack the bag, get out the door and get myself near the sea.

But after the class, I still wasn't sure - the wind was blowing, it was chilly and I could so easily have gone home. Then I saw people in the water, and a little competitive edge kicked in. I started to speak to a couple who had already been in, partly for reassurance, partly for validation, and probably partly for accountability. Once someone has seen you standing there in your swimming things, it becomes a little harder to disappear quietly back to the car. Next minute, I was in the water, all the procrastination a distant memory.

The point is not that everyone should go cold-water swimming. The point is that getting started often depends less on willpower and more on the right scaffolding, making the task feel possible rather than enormous: a prompt, a smaller first step, a reason to be there, someone nearby and a little accountability.

People often come to coaching because of a specific issue: work, business, school, relationships, organisation or confidence. But procrastination rarely stays neatly tucked up in one box. The task might change, but the pattern is often very familiar. The stuckness, self-criticism, all-or-nothing thinking, and the gap between what we intended to do and what we actually feel able to start.

When I work with clients, it is not about forcing them to try harder. It is about understanding what is getting in the way and asking, 'What bridge do I need between where I am now and the thing I want to do?'

05/05/2026

If you are a parent or carer of a child or young person with SEND, I would really value your thoughts.

Alongside my colleague Stimpson, I’m conducting research to help shape meaningful, affordable SEND support for families.

We know that navigating the SEND system can feel frustrating, exhausting and lonely. We also know that even when support exists, it does not always help with the reality of everyday life.

So we have created a short questionnaire for parents and carers.

We’d love to understand:

What support your child currently receiving
Where things feel hardest, at home or in education
What is helping
What feels missing
What kind of support would make the biggest difference

Your response will help us create support that is more practical, useful and grounded in what families actually need.

You can fill in the questionnaire here:

https://docs.google.com/forms/d/e/1FAIpQLSdXckbpXyULpBBY9UpM4BPIaE99WBUcl52-___vfDrtMkxRPg/viewform

Thank you so much. Every response really does help.

Warm regards
Sarah

Sarah

Hi there, We are Sarah and Kathryn, two passionate individuals who would love to offer you meaningful and affordable SEND support. We both have personal and professional experience of the SEND system, and we know how frustrating and exhausting the process is. We would love to understand the current....

26/03/2026

A quick reminder that there is still time to register for this evening’s Understanding Transitions at Home parent webinar.

It’s free, but you do need to register to join.

I’ll be talking about those everyday moments in family life that can feel surprisingly hard. The morning rush, after school, homework time, and bedtime.

Often, it is not the task itself that is difficult, but the transition around it.

In this short session, I’ll explore how pressure, nervous systems and transitions interact, and share some simple ways to create calmer, more manageable moments at home.

It’s taking place this evening from 7:15–8:00 pm, live online, and a replay will be available for everyone who registers.

https://forms.gle/tkLACjQuWCPQmbAy7

If you are supporting a child through these moments, you would be very welcome to join.

22/03/2026

A quick reminder of this short session for students.

If revision is starting to feel harder than it should, this may help.
You’re very welcome to share with a student or family who might need it.

Monday, 23rd March 2023 at 7.pm

Register (for free here)
https://forms.gle/QRUf1e8k9sT9qjfU8

At certain stages, decisions feel heavier. Subjects. Pathways. Exams. Futures. Clarity does not always arrive immediately. Often, that is because you are in transition. Understanding how pressure and identity affect your thinking can make your next step clearer. This session explores how pressure, e...

19/03/2026

Free Student Webinar: Understanding Yourself Before Exam Season

As exam season approaches, many students feel the pressure building.

It can show up as procrastination, overwhelm, difficulty concentrating, or feeling stuck when trying to start revision.

Often, it is not just about the work itself, but the transition into it.

This short webinar is designed to help students understand what happens when pressure builds and explore simple ways to manage focus, motivation, and exam stress.

Students will leave with practical ideas they can use straight away as they prepare for their exams.

Free to attend, but registration is required.
Register here:
https://forms.gle/ZjEuhDKNZKeNdS5y5
Please feel free to share with any students who might benefit.

At certain stages, decisions feel heavier. Subjects. Pathways. Exams. Futures. Clarity does not always arrive immediately. Often, that is because you are in transition. Understanding how pressure and identity affect your thinking can make your next step clearer. This session explores how pressure, e...

19/12/2025

Families often feel more connected when they simplify the holidays. Fewer pressures = more presence. A small shift can protect everyone’s wellbeing.

18/12/2025

For many neurodivergent students, mock exams highlight challenges that have nothing to do with ability.
Focus, overwhelm, perfectionism, anxiety, working memory and sensory load can all play a part.
Coaching can help students understand their patterns and build personalised strategies that make learning and revision feel more manageable.
If your child is feeling discouraged after mocks, this is an excellent time to rebuild confidence and adjust their approach before the next exams.

15/12/2025

The people I coach - adults, students and parents - often feel pressure to meet unrealistic December expectations. ‘Good enough’ is not giving up; it’s choosing balance over burnout. Small adjustments make the season more manageable.