This week in our Coffee Chat, you heard Lindsay and I talking about using Baby Steps to get Back on Track.

We focus on this often when working with our 1:1 clients. Most of us are awful at taking small steps, we see a problem and we want to fix everything RIGHT NOW.

However, this all or nothing attitude often leads to feelings of overwhelm, which often eventually lead to feelings of failure…and then giving up.

We are encouraging you to use a 3 Phase System to help yourself get back on track. Every step is important, and you must do them in ORDER and for a reasonable length of time if you want to see sustainable, long term results.

Phase 1: Assessment

Your assessment phase should be approximately 3 days long. In this phase you look at what you are CURRENTLY doing. This means you are NOT making changes. You are eating how you have been, working out how you have been, taking care of your mindset and self-care exactly how you have been. You are taking notes, tracking and writing things down – but changing NOTHING. You are becoming aware of your behaviours and starting to make mental notes of which pieces do not feel right. This needs to be noted somewhere, so that you can read back through it in Phase 2.

Phase 2: Adjustment

Your adjustment phase is where you take the information in Phase 1 and BRAIN DUMP. You divide everything into 1 of 4 categories (fitness, nutrition, self-care and mindset) and make notes of what you feel needs to change. You pick ONE large task (from whichever category you choose) and one small task from the other 4 categories. You then make a plan for HOW you are going to change those pieces. For instance, if you are not exercising at all, maybe you decide to join a gym, book some classes and schedule them. Then you plan to write daily affirmations for your mindset, commit to doing your hair 4 days per week for self-care and aim to drink 10oz more of water daily for nutrition. That would be a reasonable plan to start with. You take approximately 3 days to go through your assessment, make and plan your adjustments.

Phase 3: Action

This phase tends to be the easiest for most people to start, but the hardest to stick with. A lot of the reason is that we tend to plan TOO MUCH action and it’s not sustainable. Breaking your action steps down into baby steps is a great idea. Planning to change 1 larger habit and 3 smaller habits (maximum!) of your wellness at a time is key. Then give yourself approximately 30 days to master these new habits before conquering more pieces. Make sure your action steps are SPECIFIC. Don’t just say “I’m going to exercise”. What classes are you going to do? When? Where are you going? Who with? Schedule it in and make it happen.


As you work through these steps, it should remove some of the overwhelming feelings about making changes and the baby steps should make things feel “do-able”. It’s also key to find support in your journey, through friends, a supportive community or a coach who can guide you through the process.


Remember, you cannot change everything at once, so taking baby steps to achieve your HUGE goals is super important.


Cheers to a healthy and balanced you in 2020!