The Busy Bee's Guide: Maintaining Wellness Goals

School is in full-swing and hopefully, the chaos has calmed a little, or at least is a bit more manageable. New school years always bring about this idea of change and rejuvenation, however we know it's not always possible, or even best, to try to start/change up too much in our lives in September. That's why, come October, I find it's best to start really revving up your wellness engine to attempt to make some meaningful changes, after the stress and fury of the new school year has settled. The weather is still enjoyable enough (at least in New England), where being outside is still a treat (especially in New England) and it's not quite time for Daylight Savings, therefore you don't feel like your day is over at 4 pm (yet). October is great time to get into a habit of wellness, so come winter, you're already motivated and into the swing of things, that you don't try to convince yourself it's too cold, too dark, too early, etc. to fit in that wellness routine.

So how does one get started on this journey? Read on to learn some ways to help you start and maintain your wellness goals this autumn.

1. Write down your goals

Jot down some ideas in a notebook for what you want for yourself. Grab a notebook, fitness journal, or even a sticky note, and write down some goals you have for yourself. They can be as lofty as you want - we'll re-work these later. Your first step is going to be to put your ideas to paper and go from there. If you don't write them down, they are that much less "real" and thus, less attainable.

2. Share your goals with others

Similarly to writing down your goals, expressing your goals with other people makes your goals more real, and holds you more accountable. It works by playing up your pride and aversiveness to embarrassment. Who wants to talk it up how they are going to be training for the Disney Marathon, and then have to admit you didn't even start? 

3. Track your progress

This one is key. Take DATA people! Not only will taking data help you see what's working and what's not, it can be reinforcing in itself. If your goal is to lose 10 pounds in 3 months, you're probably going to be weighing yourself. Start writing these numbers down, and even plot it on a graph. Seeing the downward trend can be super motivating. Alternatively, if you are noticing your data isn't showing the trend you want, you can intervene quickly to change your program. Data is your friend. Track, track, track!

4. High-five yourself

Maybe not literally, but providing yourself with some reinforcement is so crucial in maintaining your wellness goals. Consider something you'd like to work for and have it be contingent upon set criteria for meeting your goal. Meeting your goal will not be reinforcing enough, I promise. It's too delayed, and relies on too many factors for you to be able to maintain and just be  motivated off of that. Providing yourself reinforcers along the way will be so motivating and help you reach your goals. For example, maybe your big goal is to lose 10 pounds, but your smaller goals are exercising 3 times per week, and tracking your calories every day, which help you to reach your bigger goal. Reinforce your efforts of these smaller goals too. You may have a big reinforcer at the end for reaching your goal, such as buying yourself a new outfit. But your smaller reinforcers might be earned for a week of meeting your calorie goals, or after 1 month of going to the gym three times a week. These smaller reinforcers are just as important, and can include things like: getting a pedicure, getting a new gym bag, a fitness date at a boutique-y gym with your friends, or even just as "small" as giving yourself a sticker on the days you've met your goal. Whatever motivates you to keep going, do it!

5. Recruit some help

This can be in the form of friends, a personal trainer, a nutritionist, a yoga instructor, whomever! Online coaching is a huge business right now and for good reason. It allows you to access a professional tailored just to you and your needs. Everything is online or over the phone, and it fits within your schedule. One such program I've worked with is the SMART Fitness Makeover. Cristina provides her clients with a unique fitness experience, especially tailored to those over 40 who have struggled to maintain weight loss. What I like about SMART Fitness Makeover, is that it provides individualized support, as well as group support in the form of Facebook groups. Further, she offers a SMART Fitness Planner, which I have had the honor of review and utilizing in my own fitness journey. 

This planner is set up a bit differently from other fitness journals, as it's all about SMART goals and reaching your full potential with the goals you set. Additionally, there are areas of this planner that focus on mindfulness and journaling. Cristina understands the important of wellness as a holistic approach to health, and this planner provides insight into your "why" that is beyond just losing weight and inches. This is a whole makeover to help you become your healthiest self, body and mind included.

She gives excellent strategies for getting the most out of your planner, from methods she herself does with her planner. She didn't just make this program for other people - she lives and breathes her strategies, which tells you it can work. You map out your ideal day and week, and take a look at how you can make this your reality.

I have the electronic version, which allows me to print the pages I need and fill out my goals for the upcoming week(s). This method may work for some people, and it is more cost-effective. However, there's nothing like a physical copy of a planner that really helps you to track your goals and progress, which is also available here. Regardless of the planner method you choose, this program is such a great way to keep track of your goals and progress and allows you to focus on the areas that matter to you, both within your body, and your mentality. Cristina's planner helps you understand that both parts of your being need to be in sync in order to feel your best, which is the ultimate goal.

Don't forget to grab some supplies to ensure you're ready to start this journey:

         

ABA at Play: reinforcement procedures, generalization, maintenance, data collection, visual analyses,  reinforcer assessments, antecedent strategies, consequence strategies, prompting, visual supports, evidence-based practice