πΏ Health Coaching Roadmap: 6 Steps to Sustainable Change
1. π§ Clarify Your Vision
Prompt:
βWhat does optimal health look and feel like for me?β
Is it more energy? Better digestion? Less anxiety? Stronger body?
Get specific: how would your day feel different if you were thriving?
π Write 3β5 sentences describing your ideal state of health β in present tense, like it’s already happening.
2. π― Set Your Focus Area
Pick one main area to work on (for now). Examples:
Sleep & recovery
Gut health or digestion
Movement / strength
Stress reduction / mindset
Nutrition
Hormone balance
Ask yourself:
βWhatβs the one area that, if it improved, would make everything else easier?β
3. πͺ Break It Into Micro-Goals (Stackable Wins)
Use this formula:
βI will [tiny habit] after I [anchor habit].β
Examples:
βI will drink a glass of water after brushing my teeth.β
βI will stretch for 3 minutes after logging off work.β
βI will prep lunch on Sundays while watching Netflix.β
These micro-goals help build momentum without burnout.
4. β³ Track Progress (Not Perfection)
Keep it light and simple. You could:
Use a habit tracker app or journal
Reflect weekly: βWhat worked? What didnβt? What needs tweaking?β
Celebrate small wins (seriously β it wires your brain to keep going)
5. π Overcome Roadblocks (With Curiosity, Not Shame)
When you hit a bump (you will!), ask:
What got in the way? (Stress? Timing? Motivation?)
How can I adjust? (Make it smaller? Change the time of day?)
What support would help right now?
Coaches focus on problem-solving, not judgment β do the same with yourself.
6. π§ββοΈ Build in Reflection & Realignment
Once a month (or even weekly), check in:
βAm I feeling more aligned with my vision?β
βWhatβs something that surprised me in a good way?β
βWhat do I want to keep, tweak, or release?β