When it comes to creating change, there are many similarities with how to reach a goal. Often a goal implies a desired change at some level, or many even. This is a model I’ve created that you can use, based on my coaching:

1. Define why a change is needed

The only way to solve a problem is to understand, clarify and define what the problem is. First then, will you realize the need for change. Example: You want to lose weight but can’t muster up the energy to get going on your new health regimen. Understanding why you need to lose weight is paramount, such as you have gotten diabetes. Then the real problem is not your weight, that would be the cause, but what you want to focus on is your need to deal with diabetes.

2. State the desired change

Spell out your desired change. Example: I’d like to eat better so I can control my diabetes.

3. Communicate the goal of the change

Communicate it to everybody around you to help you be held accountable. Example: Share your new diet at work and bring a sugar-free treat to everybody.

4. Decide which steps to take

Make a plan with set deadlines. Example: Research a meal plan, read up on recipes, go and buy groceries, make an appointment with the doctor, for follow-up tests, and start exercising twice a week.

5. Dealing with resistance

You will inevitably both procrastinate, doubt, and refuse some days. This is normal. By being aware of your own resistance, you can prepare by taking small steps those days, to call a friend for support and by being kind to yourself. Look at yourself like a student in training. It’s ok to make a mistake and do it again. Also know that the very resistance energy, is what you need to muster up in order to carry through with the change! Example: When I feel low and tired, I will allow myself to rest and go for a walk instead of a run.

6. Milestones and measuring progress

Make sure you set milestones along the way that you can measure. These can be weight loss, better results next time you draw blood, learning to eat better, and be in a better mood. Example: Three months from now, I’m going to weigh myself and check my insulin level.

7. Receiving the reward

Whether it’s to treat yourself to a spa-day, buy a new pair of jeans or simply feel good about your progress, make room for receiving the reward. What is the feeling you’d like to feel, when having implemented your desired change? Example: I like the sense of increased control and discipline, an improved diet shows. This calls for a celebration with friends!

8. Evaluating and moving forward

This final step is one of the most important ones. To sit down and reflect on the whole process, enables you a deeper understanding on how you can deal with any other changes in your life. Example: I realized that I got much more tired than I expected, so I will make sure to schedule less activities and give myself more time to relapse and recuperate, next time.

Whether you’d like to change something that will improve your health, your career, a move or your relationships, a series of coaching sessions can help you along the way. A coach is there to check in with you regularly, to follow up on how you’re doing, and what can be done if you face any obstacles. Contact me or any certified coach in your own area to get you started!