Health coaching is a powerful process that can provide you with tools you can use even after coaching sessions are over. I always have clients fill out a short questionnaire each week that discusses the successes and challenges of the prior week and how they can overcome the challenges. This not only helps me learn about where they are but it’s a great exercise for them to do for self-reflection. I use this self-reflection exercise in my own life on a regular basis and I find it very useful. One of the roles of a health coach is to teach people how to be resourceful in solving problems. Reflection is a great way to learn how to be more resourceful.
Here are the questions I ask on my weekly check in form.
How are you feeling?
If a client is feeling good they’re probably on the right track with creating healthier lifestyle habits. If they’re not feeling good or just ok there might be some things that need to be tweaked. Sometimes they’re just feeling discouraged because the number on the scale is not going down. This is when I highly encourage scheduling a one-on-one coaching session with me even if it’s only a 15 minute call to talk about what’s going on. This is where working with a health coach can be beneficial.
What’s been working for you this week?
This one is important because it focuses on the positive. Often times we get caught up in focusing on what’s not working instead of acknowledging what is working. When we switch our focus to what is working we attract more ideas as to how we can improve our health even further.
What are you having challenges with this week?
Recognizing challenges is important so they can be addressed. It’s inevitable that we are going to come across challenges during a weight loss journey. The only way we can improve systems in our life is to know what’s not working well. For example, if a client is having challenges eating healthy dinners during the week one solution might be planning meals and grocery shopping for the entire week on the weekend. Also, sometimes one thing might work well for a while and then life changes happen such as getting a new job with new work hours or a longer commute. It’s important to keep in mind challenging times in life are just temporary.
How do you think you can overcome these challenges?
Being resourceful means being a problem solver. Often times we have the solution within us and we need to dig a little deeper to find it. This process may involve doing some research to learn what the best solution is. Sometimes having someone to talk through the problem and brainstorm with can be a huge help. There’s usually a way to overcome challenges.
How can I support you this week?
Part of my role as a coach is to support my clients throughout the coaching process. One answer I see frequently on these weekly check in forms are my clients asking me to keep our regular one-on-one coaching sessions for the week on my schedule. Other times they ask me to remind them that weight loss is a process and to keep encouraging them. If you use this exercise in a different area of your life, think about who can support you in your life and what they can do to help.
What are you grateful for at this moment?
I always like to conclude the questionnaire by focusing on gratitude. This can be anything that they’re grateful for regardless whether or not it’s related to health. Learning to be grateful for experiences and the people in your life is very powerful. When I do this exercise sometimes I’m grateful for the challenges I’m having because I see it as a growth opportunity.
Changing lifestyle habits is a journey that’s full of test-and-learn opportunities. When we embrace the process from beginning to end we can be that much more successful in the end. I encourage you to try this self-reflection exercise in your own life. Tell us in the comments how it works for you!
Are you interested in working with a health coach? Find out more at www.bluebirdweightloss.com.