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[00:00:00] After you have been planning and assessing your daily plans and using your habit tracker, you will have the opportunity to learn so much from your worksheet. When you plan daily, you give yourself the opportunity to learn how to trust that you are a person who does what they say they will. When you assess each of those daily plans and fill out your habit tracker, you find what areas you have created wins with and what areas you might choose next to focus some extra attention to.
Now I want to introduce the Weekly Assessment and Planner Worksheet. You will use this to formulate everything you have learned from your daily worksheet. and then set your focus for next week. This is such a great tool. When you set goals, you are setting your course. On the days you feel like it is all too much or that it is taking too long, the weekly assessment and planner will keep you moving.
When you look at the entire goal, it looks like too much for right now. However, when you look at [00:01:00] a week at a time, you find all the wins, the habits you are creating and wanting to create. You start gaining confidence in what you have done and in what you are curiously ready to try next. You are so capable of figuring out your weight loss, and I am very excited to help you with some tools to make it so much easier.
When you think about assessing, the first thing everyone wants is to see the scale. The scale is only one piece of data, and as you continue this journey, it will become one of the more important. Insignificant pieces. Yes, you will be excited when the scale is moving in the direction of your goal. I want you to be equally excited when you see all the other non scale victories, habits you are creating, and thoughts you are thinking.
So the worksheet is intentionally set up to assess your week. before you weigh yourself. To start, look over your week of daily plans, assessments, and the habit tracker. You will want these available for you when you fill in the weekly [00:02:00] assessment and planner worksheet. You determine when your week begins.
How you decide is up to you. Everyone has a day that works best for their routine of weighing, planning, and assessing. Be as routine with this as possible. Ideally you would do it on the same day every week. You will look first at your habit tracker. If you want to mark how many days out of seven you did each habit, then do that and put it on the worksheet.
I personally like to see percentages each week. Take the number of days you did the habit and divide it by seven. This gives you the percentage of days you did that habit this week. When you look at the numbers, take the emotion out of it. This is simply your opportunity to be the scientist and figure out the data.
You might want to circle a habit or two that you want to try to improve for next week. Or you might want to stay focused on one single habit until you have it so routine that it's like clockwork. [00:03:00] There is no wrong choice. You get to decide how you want to do it. You have already decided that this is important.
You are not quitting. This is just how you do things from now on. So there is no wrong answer and no allotted time to figure this out. You get to try a habit and then try again or switch to another and come back later. No wrong choices and no time's up. Next you will look at your non scale data. Think about your wins and work on consider many different areas, your body, skin, muscles, the size and shape of your body changes in your joint or muscle pain, your energy level, your digestion that that could be changes in gas, bowels, upset stomach or heartburn, your quality and length of sleep and how your clothes fit.
Maybe you see changes in your relationship. Definitely watch for changes in your thoughts, feelings, and urges. You might notice that they come up less frequently or with less [00:04:00] urgency. Your journey is going to have so many more non scale and habit wins than losses on the scale. All of these areas lead you to the next victory on the journey.
As you collect all of these, you gain momentum and then the motivation to keep Trying to see what the next thing is that might help. Sometimes you will notice that one of these areas isn't where you want it, and maybe you circled that category to remember to focus on that area in the next week's planning.
How do you think and feel about how your week went? This can be anything and is a place to be real with yourself. You may think that you really tried your best. Maybe you were distracted with family or work obligations, putting your weight loss after everything else. Maybe you were sick or maybe you were on your menstrual cycle.
Just write whatever you think. It's your subjective overview. Next is the best. Celebrate. and [00:05:00] write your wins and helpful thoughts onto your wins journal worksheet. That will be where you look from time to time when you need a reminder of all the places you have been and what you have overcame. Okay, now that you have assessed your week, please weigh yourself.
This is intentionally not the first part of the assessment. I want you to learn to find all the areas of data. It is so easy to jump on a scale and let whatever number it spits out at you determine your work. Determine the grade you get for the entire week of efforts. The scale is only a momentary measurement of gravity.
There are so many things that can make this number change. If you are retaining water, maybe you've traveled or you've had sodium from what you've eaten or what you have exercised and your muscles are inflamed. The scale can be different if you are dehydrated or if you've had very much caffeine or depending on hormones and menstrual cycles.
Some people retain water [00:06:00] weight after having foods like sugar, processed foods, including meat, fast food, canned soups. dairy, greasy food. The scale differs throughout the day and depending on if you've used the bathroom. Some people choose to wait every day and then take the average of the daily weights for their weekly weigh in number.
See why the scale is not the best or even at the top of the most important data that we monitor? When you pin your results only on the number the scale gives you, you are giving all of your power away. You are diminishing and dismissing all of your effort. No wonder why you have stopped diets before.
Next, plan for the week. Is there anything you are wanting to focus on, reduce, or eliminate? Remember, you may have circled some habits or non scale data during your assessment that you want to consider. Choose a goal for the next week, a non scale goal, and a scale goal. It is realistic to lose a [00:07:00] half a pound to two pounds per week.
If you are setting your goal for more than that, then you're setting yourself up for unrealistic expectations. Think about what you will need to overcome to achieve this goal. What obstacles or thoughts do you see? What strategies can help you overcome these? What are you willing to try to get you to these goals?
Now, what can you think or do to make it all easier? When you have already decided that you have chosen the easiest route, you will find you actually want to try what you have chose. When we have lofty goals, or have a huge list of things that we have to do, or when we think it is hard, well, we usually are not too excited to try something.
Our brain has already determined we probably won't be able to do it, or won't want to do it for very long. We will avoid or simply not do it to find relief from the thoughts of how hard or how much pressure we are [00:08:00] feeling from it. Why is this goal you chose important to you? Decide how you will know if you're, if you hit your goal.
A good goal will be, It, it will have a definitive way of knowing if you hit it, it will be measurable. Decide how you will know if you hit your goal. Now think about how you will feel when you achieve it. This moment of imagining how you will feel will drive you to want to create the feeling again, when you know why you want something and know how you will feel when you achieve it.
When you see all the wins and obstacles you have overcome, when you see all the areas your life. You're not just the scale have changed, then you will find momentum that leads you to the motivation to do whatever is needed to get you to the next goal and not give up, not ever give up.
