The second principle is Check-In.
It might not come as a huge surprise that checking-in is a core principle of behavior change since tracking is a central element in Lift.
Checking-in creates a positive support loop that lets you see incremental progress toward your goal. Breaking down weight loss goals into tiny achievable milestones that you record each day enables you to build momentum.
Tracking gives you perspective and visualizes your progress.
Whether we like it or not, creating lasting habits takes time and the best way to ensure long-lasting weight loss is to develop a whole bunch of tiny, healthy habits like choosing water over soda. It turns out Aesop knew what he was talking about when he shared the story of the tortoise and the hare. Steady progress forward is always better than big bursts, followed by long stretches of inaction.
Since it takes energy to form new habits you have to leverage your available energy by producing momentum. It’s okay to have “stick to my food plan” as a goal, but imagine if instead you checked-in to 10 tiny goals. For instance, if you’re on the paleo food plan you could have “pack snacks”, “no dairy”, “no wheat”, “find a recipe to try”, and “cook dinner” as smaller goals.
Each time you checked-in you’d experience the reward feedback loop, which provides you with a boost in self-confidence and momentum.
By dividing up your day into manageable steps you’ll exponentially increase your chance of change and success.
Ideas for goals you may want to check-in to:
- Daily habits unique to your food plan
- Food consumed
- Progress photos
- Weight
- Body fat percentage
- Body measurements
- Workouts
- Steps
- Mindset
Today: Select an actionable goal for this week and share it with your coach.
