Assessing our Well-Being and Hitting the Reset Button!
Together, we’re going to work to create more of what you want in your life. Sometimes, life throws us some curve balls and we wind up in a spot we didn’t plan on being. Sometimes, life is good but we want it be better. And, sometimes, we’re just not sure what’s missing but we want more out of each day. So, we’ll work together to help you achieve your goals, boost your well-being, joy and calm each day. And, by completing the well-being assessment, we’ll get your wheels turning about what you may be wanting more of in life and in each day. We’ll work on boosting your productivity and maybe even taking some things off your plate so you have more time to do those things you love most!
First, I want you to observe yourself, listen to your thoughts, your words, your actions and pay attention to how you move through each day. You may even want to take a few notes as you go along your day.
Second, we’re going to kick things off by simply assessing your well-being. After all, we can’t manage something we can’t track. And, we can’t track what we haven’t identified. So, we’ll use our handy dandy well-being wheel and we’ll go through the well-being categories together. This will help you create goals that speak to you.
Below you’ll find 2 items. Your Well-Being Wheel Assessment tool and a 4 minute gratitude meditation that you can take with you each day.
Alright, Let’s Reset Your Well-Being!
Sit back, grab your morning coffee or tea and let’s check-in with ourselves.
1. Print out the well-being wheel in the upper right hand corner.
2. Grab a pen. We’re going to go through each area of well-being on your wheel. Simply think through each aspect of your well-being. On a scale of 1 to 5, 1 being “ugh, do I really have to think about this? ” and 5 being “I am rocking it!”, rate how you’re feeling in each of the following areas:
Physical Health –
Do I feel strong? How's my energy through the day? How is my balance? How is my cardiovascular and heart function? How is my agility? ( If you have an illness, take this into account. In other words, do you feel as good as you can with a new set of circumstances?)
How is my sleep? Do I get enough sleep? How am I fueling myself? Do I consume mostly whole, fresh foods? How much added sugar do I consume? Do I consume 3 - 5 fruits and vegetables each day?
Do I have physical symptoms of stress such as back and neck pain, grinding teeth, clenched jaw, hives or rash, headaches, cold hands or feet, nausea, nail biting, or frequent colds to name a few?
Emotional Health –
Do I feel like I’m able to cope with stressors? Do I feel fulfilled? How is my resilience? Do I view setbacks as a challenge rather than an obstacle? How is my focus? How are my relationships? Do I have someone I can talk to? Do I have an optimistic mindset? Do I have feelings of hopelessness? Overwhelming anxiety? Do I have fun or engage in relaxing activities? (this goes in lots of categories)
Do I have symptoms of excessive stress like difficulty concentrating? Periods of crying? Excessive drinking, spending or smoking? Feeling hopeless, impatient, angry or loss of interest in activities I used to enjoy? Sleep difficulties?
Intellectual Health – Do I feel challenged? Are I mentally stimulated? Do I play? Do I have trouble accomplishing goals each day?
Community and Spiritual: Do i feel like I’m a part of something bigger than myself? Do I have a group you feel a part of? Do I have a purpose? Do I feel connected?
Environment – How is the world around me? My home? Is it cluttered? Is my refrigerator organized? My community? Is it loud? Safe?
Financial – Are I mindful of my expenses? How much do I know about my finances? Do I plan for the future? Don’t worry, your health here isn’t necessarily judged on how much money you have but rather how you manage what you have. Believe me, this is almost a universal stressor!
After you’ve rated yourself in each area. Now, without judgement, I want you to think about what comes up for you when you think about ways to improve in each area. List them in no particular order, with no judgement, just whatever comes into your head.
After you’ve done this exercise, simply sit back and review what you wrote.
What thoughts are coming up for you when you look at what you wrote? What’s something you like to achieve? What’s something you’d like to work on this week? Don’t overwhelm yourself by trying to change everything. Simply choose one to three achievable things. For example, don’t say I’m going to clean out my entire house. Maybe instead simply pledge to spend 10 minutes cleaning up a corner of your desk each day for a week. Or, maybe if you eat out every day and want to cook more, I’m going to cook at home 3 days this week. Maybe you want to get moving but need a little help. Commit to finding a 5K to train for so that you’ll have a date on the calendar. Or, simply set a goal of I’m going to exercise every day for 30 minutes.
Remember, little changes can set big change in motion!
3. Write it down.
Take all those great thoughts, ideas, and concise goals. Write them down. Write down your goal for the program. Write down your 1 to 3 goals for this week. Put them somewhere that you can see them. The act of writing them down and placing them where you can see them is powerful!
You now have a guide to what you’re wanting for yourself as well as specific steps you can implement today.
4. My Challenge for you: 30 Minutes a Day
Your challenge - should you choose to accept it - is to do some form of moderate activity every day for 30 minutes! Try this for 30 Days and see how you feel.
The benefits of exercise for our mind, body, self esteem, present health and future health are too many list. If you complete this challenge, I promise you that you will feel stronger, healthier, more energetic, able to handle the stressors of life with more ease and you may even find that you lost some weight at the end of 30 days.
Look at your schedule each day and figure out WHERE you’re going to fit your 30 minutes rather than ‘if’ you’ll fit your 30 minutes. This is a subtle but essential shift in creating a habit.
Alright, let’s do this! Get out there and rock today! Whatever you want, I want you to have that too. And, I know you can do it.
Remember, you can ask me questions any time!