Checking In With Your Progress

Congratulations on making it through your second week! Let's check in! Use this time to identify your successes (however small or large they may be). Remember, some people may be able to apply new healthy change daily and others will include these changes just a couple times a week. Any and all improvements should be seen as a success. Simply practicing the breathing exercises is a success.

Let's take a moment to check in with you progress so far by reassessing your current habits.

• I am sleeping at least 30 more minutes a night.
  
  
• I am practicing mindful eating.
  
  
• I am actively looking for a support team and/ or enrolled online and looked for a virtual support team.
  
  
• I am practicing the daily breathing exercises.
  
  
• I have downloaded the Time Management sheet and have begun to track my daily habits and time commitments.

Weekend Action Plan:

Completing Your Support Team Contract: During week one you were asked to assemble your support team. This may be one individual or this may also be a team of supporters. Your goal for this weekend is to complete your Support Team Contract. Take a moment to list out your short term and long term goals and what YOU need from your support team. This may be weekly check ins via email, phone or meetings. Really focus on the amount of communication and accountability that will best support you on this journey.

Meet or speak with your support team and discuss availability, primary method of contact, how often you will meet, your goals with this program, your thoughts on barriers that might get in the way, and clearly lay out how you would like for your partner to support you. Each of you should have a copy of this agreement.

Please create a support buddy contract that lists out your mutual goals and the steps you will both take to help each other achieve them. Be sure to include both short term and long term goals. Here are some examples of each:

Short Term Goals:

• I would like to eat a healthy breakfast each morning.
• We would like to go to the gym three evenings per week.
• I would like to create more time for me each week by focusing on what is most important to me. To do this I will...

Long Term Goals:

• I would like to lose 'x' amount of weight.
• I would like to be 'x' dress size.
• I would like to enter into a triathlon next year.

Accountability

• I would like to speak/ meet once a week.
• I would like send my daily/ weekly journal notes to you.
• I would like to send a text/ email/ or call after I have followed through with one of my daily or weekly goals.