The Spreadsheet that Could be Life Changing

Hello Reader!

I have a confession… Earlier this week I was so excited about a spreadsheet that I got out of bed early to work on it. My alarm is set for 4:24 am (the time I was born ☀️), so that was pretty early. But it was a thing I wanted to make!!! And I had to do right then!!!

Originally I made this for a client, but I wanted to share it with you, too. It could be life changing. Yeah, but it’s just a spreadsheet, well…

Cue drum roll!!

It’s a habit tracker!

Aren’t you excited??? 😆 I’m trying to be funny because I know this isn’t something that usually gets people going, but there’s so much power in habits.

But this tracker isn’t about streaks or being perfect. It’s about ACCURATELY seeing where you’re at, so you can shift and also celebrate.

What I know is that if we want to change something or bring awareness to it, there is an element of tracking that is necessary. This isn’t for rigidity or strictness, it’s because roughly calculating things when you’re trying for change or consistency usually isn’t accurate. Our brains tell the story we want to hear (aka justification) OR it underestimates our efforts.

Here’s how you use it. There is a box for each day of the month. There is a column for habits. For each time you do the habit, you fill in the box. It makes really pretty artwork at the end of the month!!!

Your habits can be daily, but they can also be something you’re trying to do 3 times a week, for example.

A few ideas: step goals, water intake, number of workouts, positive daily inputs (reading), no screens before bed, limiting alcohol, meditating (side note, I’m teaching a class on Tuesday if you live locally!) or doing mobility (second side note, I’m teaching a program called FreeMotion!)…

You can download a PDF template here!!! You can fill out your habits on the pdf and print or print the blank one and write it in. Be creative!!!!!! Have some fun with this. And take time to make notes and to celebrate your wins. 🙌

​

There are 3 rules:

1. No self attack — If you don’t do the habit, it cannot be used as a weapon to attack yourself. This isn’t meant to create shame – it’s for awareness.
2. Focus on consistency, not rigidity — Life is 100% going to happen. You most likely will not get all the boxes filled. That is ok. Consistency is going to carry you much farther over time than rigidity.
3. Re-commit — How often do you start something and then forget it was important or something came up? Don’t make it a big deal. Keep going.

Commit to the Work

What I see over and over again (and I do this too!!!) is the excitement of starting something. Then we shift into making the perfect plan. Next, we obsess about the results we want.

But what about the part in between? Because the plan is only as successful as the commitment to following through on it. The shifts happen when your effort and energy are directed to the work itself. That’s essentially all that habits are!!! 💡

There’s a lot of suggestions out there to visualize the moment when you accomplish something, but I think it’s also important to visualize the work, too.

Micheal Phelps didn’t just picture himself standing on the platform getting his trophies. He visualized the swim itself. When you want something, how often do you focus on the work of it?

Visualize the little bitty steps that will get you there. Focus on consistency over rigidity. Commit to showing up over and over and over…

The night before, picture your workout or filling your water bottle or that walk you’re going to take. Paint the picture in your mind’s eye.

Habits Make Life Easier

The throughline here is if you can focus on the work, the actions will become a habit.

The goal is to get to maintenance or where the thing you’re seeking is just a part of your life and it’s no longer an IF kind of thing, but a WHEN.

Come up with a plan and a strategy, but commit to the habits and the effort itself.

… here’s a tip, there will be times when you don’t feel like it. OF COURSE! That’s totally normal. In that case, remember why you wanted this in the first place! 💜 This is the time to visualize the result you want.

I’d love to hear what habits you want to have, so hit reply and share!!! I would like to thank my dear friend Kelsi for sharing this with me. She has been using this as a tool for years and has found it very useful.

May you commit to the work of it. May you celebrate your wins. May you remember your why. Many hugs!

P.S. I mentioned above that I’m teaching a meditation/relaxation class on Tuesday evening at 6:30p. It’s perfect for people who can’t meditate. If you’re curious, you can sign up here! Breathe Easy Class​

FreeMotion Mobility & Core Camp is a 9 week program held at Freedom Fitness Wentzville for $299. It’s focused on increasing core strength and being able to move more freely and easily. It’s not just about working out, but how you can improve your every day life. We’ll be using this tracker!! Hit reply if you’re interested in finding out more. We start Sunday, Feb 9.

Also, here is an example of the habit tracker. 🥳 Click the photo to ownload yours!