How Are You Doing?
Throughout this Website you will find a variety of self-evaluation tools. As you explore and USE these tools, you will become more expert at the skill of self-management. You will come to know yourself. You will learn how to guide yourself step-by-step into success!
After several weeks of effort, it can be useful to reflect upon your progress in each of the skill areas. An honest appraisal may help identify some areas to improve. However, since making changes takes time, don’t be too hard on yourself.
Your changes may have been so small and gradual that you may not have noticed how much headway you’ve made. It can be encouraging to appreciate your efforts and focus on the benefits you have experienced. As you continue to develop skills in each area, you will move closer toward reaching your health and fitness goals. Life is a journey, not a race. Honor and celebrate each step that you take.
I suggest you take this evaluation once a month and date it. It is very insightful to notice trends. You can see if you're stuck in some unhealthy patterns that you planned to change, but haven't changed yet. I did an evaluation similar to this one in my outpatient alcohol treatment in 1985. I found that after two years I had NOT changed many of my unhealthy patterns, and found that I was still using alcohol to help me manage my lifestyle stresses. Seeing my own dated plan for lifestyle change triggered me to make immediate plans to change my life. I'm SO glad that I kept the dated evaluation to provide honest personal feedback.
To print-off a printer-friendly copy: How Are You Doing Evaluation BLACK- .pdf
Congratulations on your efforts!
Total your score:
34 –50 Outstanding! Wild horses can’t stop you!
51 –80 Great effort! Keep it up!
81 – 110 Good job! Appreciate areas of strength and note ways to address barriers.
111 – 140 You've got a fair start, but need more planning. Take small steps to move yourself in a more positive direction.
141 – 170 Don't give up. Take time to refocus. Examine the pros and cons of changing or staying the same.
Adapted from Kaiser Permanente Northwest Health Education Services, Freedom From Diets Curriculum
What changes do you feel good about? What did you do to get there?
In what skill areas are you the most confident? What would a best friend tell you about what you have done?
What lifestyle skill areas will be important for you to focus on for success now?
What is your plan to overcome your challenges to reach your goals?
Who will help?
What will be your first step?
When will you take it?
How will you reward yourself?
Celebrate the Positive! Use the above evaluation each week to notice your progress.
v Notice the one thing you did this last week to help you be more fit and healthy. Yay, whoppy!
v Don't waste one breath on negative self-talk or inner put down! Most of us are already very skilled at noticing "what we do poorly." Use this process to cultivate a loving, aware, self-affirming, inner voice for you. So remember, what did you do well? What did you learn about yourself? From what you learned, what will you do differently next time?
v Did you meet your lifestyle choice plans? If you did, what helped you to do it?
v Did you not meet your plans? What can you learn from the experience? What interfered with you reaching your plan? Was your week more stressful than you had anticipated? Did you identify a challenging barrier? Were your plans realistic considering all that you had to deal with? What might you do differently next time?
v Make your comments and inner evaluations positive. Focus on the skill of positive self talk.
v Specifically, how do you feel differently after having practiced your new lifestyle choices?
v If you DIDN’T keep any planss: Don't give up! A lot of people who had a difficult week wouldn’t keep going. They would just throw in the towel. Congratulations! Just begin again! Check out the links below for ideas of of where to begin. Invest in yourself and you WILL be successful!
v There is no such thing as failure—it’s all learning and self-discovery!
v How will you take time this week (each day) to acknowledge your efforts and celebrate you?
v This process helps you restore balance to your life as you meet your needs of mind, body, and spirit.
Consider: If you focus on rewards (accomplishments) and make the whole process enjoyable, then you'll feel motivated and inspired! If you focus on sacrifices that you're making, you'll feel overwhelmed and want to quit.
Copyright © 2001-2018 Bob Wilson BS, DTR All Right Reserved. Articles are for personal use only. Please request permission for other uses. Thanks!