Setting out to make a change in life is hard. It takes concentration, effort and desire. But it also takes the right plan. The first step is understanding our current state: how we are currently doing. It’s true that not everything that counts should be counted and everything that can be counted counts but if there is no frame of reference for how we are doing, it is hard to know when things are better. Things that get measured can be managed and things that get managed well turnout to be successful. For example, many people successfully track what they eat with the app myfitnesspal along with many other activities. When tracking your health, it’s a good idea to keep a log or a journal to be able to reflect on progress. Not everything in a log has to be objective, like body weight, BMI or waist circumference, but taking note of measurable things and subjective things creates a well rounded analysis. I recommend having one physiological and one activity objective goal.

Example:

• Taylor’s goals are to have more energy during the day, get his waist circumference under 35 inches and be able to run 10 miles without stopping.

• He has written these goals down and looks at them every day.

• Every Sunday night, at the end of the previous week and start of a new week, he writes in a journal for 5 minutes on where is daily energy level is, mesures his waist circumference, and looks at his running from that past week to plan his running for the next week.

  • “I feel like I wake up in the morning with more energy than I did last week, but seem to run out of steam as the sun goes down. I think I am getting enough sleep but maybe there is something in my diet that I could improve on to help not feel sluggish at night.”

  • My waist circumference is 37.5 inches. 0.5 inches down from last week and 2.5 more to go!

  • Last week my longest run was 4 miles, it was hard, and I ran 11 miles total for the week. Next week I will keep 4 miles as my furthest distance and see if it is any easier but plan to run 12 miles to keep improving my fitness.”

An important point here for Taylor is that he knows where he has been, where he is going and how to get there. He has defined what success means to him and is willing to get there slowly.

Without knowing of what you are doing, it is very hard to make changes. The first key to Abundant Strength is daily meditation. Part of this is to take this time to stop and reflect on what is important to you. It is easy to get distracted in our world of busyness and noise but holding on to long term goals will be satisfying. Those that find time to evaluate who they are, what situation they are in and how to respond in that situation propel themselves to deeper levels of strength. This strength allows them to make hard decisions and carry out important tasks that help them transform into the person they want to be.

During your meditation time, reflect on what you do and don’t like about your life. What comes easy to you and what is hard? Most people have situations that are hard for them, when they find themselves in those places they feel weak and can only act in a certain way. For example, it may be a lot harder to stop eating junk food if it is triggered by a smell of someone’s favorite fast food chain or an emotion that has been previously linked to eating. Being able on monitor yourself and know what relationships you have to unhealthy habits begins the process of stopping those habits.

If you find yourself wanting to stop a certain habit but realize that it is very difficult to do so, journal about what happens before and after these events take place to try to evaluate if there are any triggers. At the start you might need to keep track of a lot of things, hunger level, hydration level, mood, location, what types of foods you recently had, what made you stressed or even what made you happy. Then you can look back and try to find trends before you do the habit you wish to stop.

Acknowledging connections in events and habits is the first step in stopping them. Self-monitoring is a vital part of becoming healthier and achieving your goals. Consistent tracking, even if inaccurate, greatly improves effectiveness of a healthy life including weight control.

Tracking your health:

Recovers your commitment to positive lifestyle changes

Advances your understanding of how to eat to your lifestyle

Grows your strength in your eating habits

Teaches you to plan ahead