StaceyFH, Wellness

August 18, 2021

My 10 Step Accountability Wellness Checklist

10 Step Accountability Wellness Checklist
I'm WillowjakMama!

My blog started as a way to document my journey to wellness, but turned into a place to be inspired by others through our collective messy & authentic stories. Now it's my favourite place to be.

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Wellness Journey for a Multi-Tasking Mama

How are you feeling today? Creaky, sore and stiff? Energetic, limber and ready to move mountains? Have you already been out to run a bunch of errands, started your work and already planning tomorrow’s day? Or are you reading this from under the covers and still haven’t exposed your eyes to more than the light from your phone screen? I’ve got a 10 Step Accountability Wellness Checklist that might help if you’re not where you want to be.

I’m a mix of all of those things on any given day, but have to admit that ‘fat, old, sore and tired’ is still the box that is ticked off the most. But I’m working on it.

I’m the queen of procrastination. I’m the queen of excuses. And listen, I honestly know that I’m justified in using those excuses because the reality of my life is that they’re ALL VALID! Like the photo on this post, I’m trying to do it all and usually all at once! Caring for my boys eats up so much of my day and when I’m not hands-on with them, the worry and anxieties that come with the realities of our life eat up the rest of my time. It’s not only moms either. There are plenty of dads out there that feel the same. Balancing all of those spinning plates is a full-time job, who has room to take care of themselves?

A couple of weeks ago I posted about my weight and body image. (Read: Fat, Old, Sore and Tired) It triggered a lot of conversation among some readers who could relate. What excited me most about that post, was that it seemed to jump-start some internal work for me that goes beyond my familiar goal-setting for a new diet. Since that post 3 or 4 weeks ago, I’ve been more committed to understanding the psychology behind my triggers, my habits and mindset. At the risk of boring those of you who have got it all figured out and are sick of hearing about women’s body image and weight loss, I invited anyone who WAS interested to join me in an Accountability Crew.

A couple dozen of you jumped aboard and aside from being thrilled to have so many people wanting to do this with me, I’ve been so happy to make some new friends along the way. I try to send out daily emails and share some of the learnings I’ve been picking up on this journey. And I get real about whether or not I’m sticking to my baby step goals. I try to finish it all off with some gratitude attitude and share what I am most grateful for at the end. Dr. Jen Parsons, ND has also played a big role in sharing some strategies to help us along the way.

This morning I was listening to a podcast, as I like to do when I’m getting breakfast ready for the kids. My idol, Jenna Kutcher, was talking about how to Make or Break a New Habit and it really gave me some great ideas. She shared that:

you actually have a 65% chance of completing a goal if you commit to it out loud with someone else, whether that’s a friend or even in a social media post. 

I’ll take a 65% chance of success that comes just from admitting the thing you’re attempting to do. That number is according to a study from The American Society of Training and Development, and they also found that you have up to a 95% chance of completing a goal if you set an “accountability appointment” with someone.

Jenna Kutcher, Goal Digger Podcast, ep. 488 – Make or Break a New Habit With These 3 Fail-Proof Methods

Well wouldn’t you look at that! We’re on to something with this Accountability Crew email we’ve started. How can we go wrong? Getting real though, it takes more than just admitting to someone that you want to get healthy, or having someone to check in with. You’ve got to put in the work.

So I thought I would up the ante a bit and share my current checklist for my goals that I’ve set for myself on this journey to move more, eat better and feed my mind for a healthier mindset.

My 10 Step Accountability Wellness Checklist

  1. 30 minutes a day of feeding my mind. Reading (not from a screen) or listening to podcasts or audiobooks about things and ideas that will enrich my life, my knowledge and my mindset. I’m currently reading Elizabeth Gilbert’s Big Magic: Creative Living Beyond Fear and trying to get through Jenna’s 488 episodes from her Goal Digger podcast.
  2. 10 minutes a day to feed, strengthen and train my body. I’m starting with baby steps and doing this every morning before anything else. No negotiation. For me, it means either 10 minutes on the stationary bike or 10 minutes on the yoga mat.
  3. Find a role model. I have searched social media to find the people who inspire me. Who are authentic and real and who I can relate to. I don’t want rah-rah-cheerleaders or curvy girls whose self-love messages do not include any desire to get healthier. Self-love is primary. It’s the ultimate goal and it’s also the foundational rock that I need to leap from to want to be better. But I don’t want to live in denial that with obesity comes heart attacks, diabetes and joint replacements. So I’m following a handful of people that feel the same and help remind me that I’m on the right track.
  4. Find your tribe, or in my case, my Accountability Crew. There’s nothing more motivating than knowing you’ve got people who are going to hold your feet to the fire, share their own challenges and cheer for you louder than you know how to do for yourself. If you want to be a part of our email chain, send me a note and I’ll add you on: HERE.
  5. Drink at least 100oz of water a day. This is my personal touchstone to feeling good.
  6. I am using the Noom program. Through this, I fulfill item #1 in fueling my mind with their daily lessons and exercises in breaking down the psychology of how to lose weight in a healthy way. Through the app, I track/journal my food and I touch base with my coaches and group for more accountability. Here’s a great review about the program if you want to learn more: What is the Noom Diet and Can it Help You Lose Weight?
  7. Meditation and Visualization. I never thought this would be a part of my journey a few years ago, but through the pandemic I developed a love affair with meditation and started to work the visualization muscle. It has helped me SO much. If this is brand new to you, or sounds too new age for your liking, I urge you to open your mind to it and try it like a new habit. Give it 21 days and see if it sticks. Give yourself some time online to research different ways to meditate; search Instagram #meditation or YouTube and see if you can find someone you connect with, who can guide you through a meditation and visualization. Check out the Calm app and test it out. If you can find a way to bring your mind to a centred place of quiet, you can start the process of visualizing what you want for yourself in your life. Envision yourself rock climbing, hiking to the top of the mountain to see what all those fit outdoors-y people brag about, chasing your grandkids into the lake or even fitting into that pair of jeans you’ve always wanted. If you practice this daily, it will embed itself into you, helping you reach that goal even quicker. The incredible side-benefit for me personally has been the anxiety-reduction and better sleep.
  8. Bring my health care professionals on board – Not only do I want them to know I’m working on it so they’ll shut up about it, but I want their added input and strategies. This includes my family doctor, rheumatologist, naturopath and therapist.
  9. Practice mindful eating. This is my game-changer thanks to Dr. Jen. Again, I recommend you read her post on this if you haven’t already.
  10. Be kind to myself. Always. Baby steps. No shaming. Most important of all – NO NEGATIVE SELF-TALK! Celebrate the victories.

I have spent over thirty years on a roller coaster of shame, self-loathing, making excuses and thinking food was my only real friend. I’m so tired of that ride. I hope this 10 Step Accountability Wellness Checklist inspires you a bit wherever you find yourself on your own journey and don’t forget you’re welcome to join my crew if you want some help along the way.

For more posts on this topic, check out Stepping Into a Better Relationship With my Body , How Long Does it Take Until the Spinning Plates Fall and Crash and Making Friends With Food.

Stacey aka WillowjakMama

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Hi, I'm Stacey.
Welcome to the
Willowjak Blog 

My blog started as a way to document my journey to wellness, but turned into a place to be inspired by others through our collective messy & authentic stories. We chat about themes that are often ignored and voices that aren't often given a chance at the mic. Now it's my favourite place to be. 

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