So last week we added a new feature in our members Facebook group- Quick Weekly Wins (QWW’s) and it was a much bigger success than we though it would be.
It’s a simple check-in each week where our clients commit to implementing 1 to 3 easy-enough changes so that they never fall too far off track with their goals. Letting the rest of the community know what they will be focusing on provides them with accountability to actually do what they said they were going to do and reminds them of the small things they could be improving on.
This accountability is one the most powerful tools when it comes to achieving your goals as nobody wants to let others down after saying they are going to do something. I often tell clients we are selling accountability, not training.
The key is that these QWW’s need to be pretty easy to achieve so that you don’t get overwhelmed and de-motivated by having a huge challenge ahead of you. It might be a habit you’ve left slip or a new little habit you know would benefit you and would be easy enough to succeed with such as:
- Eat 1 extra portion of veg daily
- Get 1 walk in
- Switch the tv off 30 minutes before bed instead of 2 minutes before bed
- Make it to the gym 3 times this week instead of 2
- Smoke 9 cigarettes instead of 10
- Drink 2 litres of water every day
- Book in for a massage
- Get up 10 minutes earlier
And if none of the above applies to you then thats fine, make up your own. Just ask yourself “What are 1 to 3 things that I could improve on this week without it being that big a deal?”
Too many people want the golden ticket to long-term, sustainable results but it doesn’t exist. Real health is a fluid, ever-changing process where you’re always going to have to re-adjust your situation, reset past habits and add new habits.
As I read recently, the small stuff is the big stuff, so take a few minutes every week to get it dialled in for the week ahead.
Don’t complicate it or take on too much. Just make your mind up on your areas of focus, take action on them (remember these aren’t huge changes so they shouldn’t be too hard) and then get on with the rest of your day.
Here are my 3 QWW’s for this week:
- Up at 6.30am every morning
- Less screen time- especially social media in the evening
- Complete my 15 minutes of mobility/corrective work before I leave work each day
These are my QWW’s so they could be too easy or too challenging for you depending on your current situation. But for me they are perfect and that’s all that matters.
Remember, longterm health & fitness requires constant monitoring and your QWW’s are a great tool to help you succeed if you implement them.
I’d love to know what your QWW’s for the next week are so be sure to leave a comment below.
We’ll be covering this method and many others in our upcoming workshop Developing An Empowered Mindset For Sustainable Health, Fitness And Fat Loss <<< click for full details
Have a great week and cherish your health.