Date:_____________
Weight:____________
Weekly Focus Sheet
Here are some ideas to help you with your Weekly Worksheet. Make sure
you print out and fill it out so you can keep track of your progress!
POSITIVE THINKING
1. Appreciate who you are right now. Name something about yourself that you like
and why: This can be something small or big. It can be something physicallike I like my eyes or it can be something about your personality- like “I am
great with children” or “I like how patient I am with my friends” - whatever it is
make sure it is sincere and take time to focus on it.
2. Appreciate your life and what you have. Name something in your life that you are
grateful for right now.
It is so important that we have a great attitude in life and that often starts
with appreciating what we DO have rather than focusing on what we don’t.
It can be something tangible like your home or a new item you bought or
simply having food to eat or the sunshine and nature outside or a person
in your life or an experience you had but something that you truly
appreciate – like giving birth or a job promotion or anything!
SET YOUR GOALS
1. YOUR MONTHLY PHYSICAL GOAL IS:
This is where you restate your monthly goal so you can recommit to it and
it stays fresh in your mind.
2. What will you do this week to get you closer to your monthly goal
Most goals can be achieved by taking smaller steps so this can be a small action
you are going to take that can help you get closer to that goal- for example, if
your goal is to lose 3 pounds this month, then this week, your goal may be to
workout at least 5 times this week. Or, if your goal is to not eat fast food this
month, your weekly goal might be to plan your meals or try a new recipe at home.
TAKE ACTION
List 3 things that you will do this week to take care of you and your healthier happier life
Remember that a healthy, happy life comes from many different aspects so make these
action steps small and reachable but meaningful to you. These, like your other goals,
do not need to be huge and they can range from anything. It can be calling a friend you
have not spoken to in a while or doing a date night with your spouse or partner. It can
Date:_____________
Weight:____________
be having special time with your kids or making sure your family has dinner together on
Sunday.
The one goal you do for your self can be simple as well- going for a hike, getting a
manicure, taking time for a bath, making time to read a book that is NOT for work- it
should be something that helps you on your path to health and happiness - something
that gives you joy.
The goal that is challenging does not need to be epic but if you want to make changes
in life than we all know that it takes some effort. I find writing things down makes me
more accountable and helps me to achieve the small changes that I need to make or
should make. But again it can range- some examples might be to write thank you notes
to someone who gave you a birthday gift or did something nice for you. It could be
cleaning out a closet or organizing your desk, eating salad 5 times this week, taking
time to meditate or stretch, etc.
Date and Weight
It is so important that we are keeping tabs on where we are at and that does mean
facing reality. Just remember that the weight on a scale is simply a way to keep track.
Try not to get emotional about it rather than using it as a piece of information that will
help you stay focused on your health. If you need to lose weight, then this is a great
tool to be able to look back over the weeks and keep tabs on your progress.
Keep in mind a few things. It is important to use the same scale. It is best to weigh
yourself at the same time every week so you are comparing similar weights. For
example I always weigh myself on Monday morning before I eat anything. I do Not
recommend weighing yourself more than once a week. Your weight can change up
and down every day depending upon water weight (hello period!) and what you eat. If
you weigh yourself all the time, you might drive yourself crazy and stress yourself out!
Please make use of this awesome tool. Print these and put them in a binder for you to
see how you are doing. It is really great to look back through these at the end of the
year and see all that you have accomplished.
This is a very personal thing so I get that you may not want to share any of this with
anyone else, but if you do, I’d love to hear from you and help you in any way I can! So,
just email your worksheet or any info to me at [email protected] and we can
be in touch!
Please always remember that I am here for you- so let’s stay committed to health and
happiness and support each other in the journey :)