[PODCAST EPISODE 41] How To Take Action Today

Aug 26, 2021
Subscribe: Apple Podcasts

 

About the show:
Think about the one thing you want to do in your life that you're not currently doing. Maybe it's related to weight loss, taking care of yourself, something with your kids or your husband or partner, or maybe it's something related to your career or job. What's that one thing for you? Listen to this episode to learn one simple strategy that will get you to take action today.

 

Resources from the show:

 


 

Read the full episode transcript below:

Intro:
Welcome to the Weight Loss Before and After Pregnancy Podcast. The place you’ll get simple strategies you can apply to your life today to start losing weight. Strategies that’ll help you reach your goal, move on with your life, and focus on the things that matter most to you. I’m your host, Certified Life and Weight Coach, Andrea Scalici. Let’s get started.

Podcast: 
Hey, everybody. Welcome to episode 41.

Before we get started with today’s topic, I just wanted to say thank you.

Thank you to everyone who signed up for Andrea’s Weight Loss Journey and took the leap to either watch me lose weight, cheer me on, or lose weight with me. Although free registration ended on August 21st, you can still get all of my videos, the full 14-week journey I’m taking through The 6 Stages Weight Loss Program, by joining my program. Details to join will come at the end of this podcast episode.

Thank you to all my wonderful clients, you know who you are. I love working with each and every one of you. And I’m honored to work with you during your own weight loss journey.

Thank you to all of you who listen to my podcast. To those of you who have sent me emails, messages or comments on social media, or those of you who have rated or written a review for this podcast in Apple Podcasts or wherever you listen. I look at every single rating and I read every single message. I am so happy to connect with you and hear how much this podcast is helping you. Keep reaching out to me. I want to connect with all of you.

I’m feeling really grateful today. Grateful for all of you.

Oh, and with that said, before we get really started, I wanted to let you know that I changed my username or handle or whatever you call it on Instagram. You can find me under the name momweightcoach. All one word with no periods or anything, momweightcoach.

I’ve been having a lot of fun on Instagram. More fun that I anticipated. I post lots of helpful weight loss and mom related stuff as well as some funny videos from time-to-time that my family and I have been creating. So, find and follow me on Instagram so we can connect more.

Ok. Let’s move on to today’s topic. How to take action today.

I want you to think about something that you're not doing right now, something that you want to do. Maybe it's related to weight loss. Maybe it's related to taking care of yourself. Maybe it's related to your kids, your husband or partner, or maybe it's related to your career or your job. I don't know.

Think about that one thing that you want to do in your life, but you're not currently doing. I'm going to give you one strategy to figure out how to get yourself to take action on that one thing.

The one strategy we’re going to talk about is using the model.

“What is the model?” you might be wondering.

Well, in a previous podcast episode, I introduced you to it. It's something that my coach and mentor over at The Life Coach School created. It's something that I use in my own life and in my coaching practice with my clients.

Here’s a little overview of what it is. Feel free to take notes if you want to. Or you can find a link to the transcript for this episode in the podcast show notes. Ok, now the overview.

The model tells us that there are circumstances in the world. Sometimes we can change our circumstances and sometimes we can’t. Regardless, our circumstances do not affect how we feel. Our circumstances are not where our real emotional power lies.

We each have thoughts about our circumstances.

Thoughts causes our feelings.

Feelings drive our actions or inactions.

Which gives us our results in life.

So, the model is the answer to figure out how to take action today on that one thing that you're not doing that you want to do.

Let me take you through a quick example.

During Andrea's Weight Loss Journey, my own personal journey after having a baby, which I’m in right now as I record this episode. During my journey, I have this goal of drinking 80 ounces of water everyday. And I have not really been hitting this goal. I've been struggling to hit this.

So, I asked myself if I wanted to change my goal or do the work to get myself to take action on it. And my answer was that I didn’t want to change this goal. I want to drink 80 oz. of water everyday.

Cool, ok, so what work do I need to do to get myself to drink 80 oz. of water everyday? I’m going to show you right now.

First, I take out a piece of paper and a pen. Feel free to do that right now with me if you want to.

On my piece of paper, I write down vertically the letters C, T, F, A, and R.

C for circumstance.

T for thought.

F is for feeling.

A is for action or inaction.

And R for results.

In the A line, the action or inaction line, I write down “not drinking 80 ounces of water daily.”

So that’s my current inaction. It’s what I’m not doing.

Once I’ve written that down, then I asked myself, “Why am I not doing that? What am I feeling throughout the day that causes me to not take action to drink 80 ounces of water daily?”

And my answer to that question was that I'm feeling doubtful.

Okay, why am I feeling doubtful? This is a question I have to ask myself. And the answer to that question is a thought. It's not a circumstance in my life, though it may feel that way. It's a thought.

And for me, my thought is “That's too much water for me to drink.”

So, let’s look at this model from top down.

On top vertically is my circumstance. My circumstance is that I have a goal to drink 80 ounces of water daily.

When I think about that goal, I think “That's too much water for me to drink.”

That thought makes me feel doubtful.

And when I feel doubtful, I don't drink the 80 ounces of water daily.

My result is the amount of water I am drinking. Which has typically been about 64 ounces.

Doing a model like this makes it really clear to see why I’m not taking action to drink the full 80 ounces of water that I want to drink.

What does your model look like? What are the thoughts and feelings you’re experiencing that are holding you back from taking action on something you want to do?

This is really good information to have so you can change it.

In this example, I clearly see why I’m not taking action. And I can use this information to get myself to take action and meet my water goal.

Here’s how I do that. I create another model.

On my piece of paper, I write down vertically again the letters C, T, F, A, and R.

C for circumstance.

T for thought.

F is for feeling.

A is for action or inaction.

And R for results.

In the A line, the action or inaction line, I write down “drink 80 ounces of water daily.”

So that’s the action I want to take. I’m not currently doing it but I’m doing this work now to figure out how to get myself to do it.

Once I’ve written that down, then I asked myself, “What do I need to feel throughout the day to get myself to take action to drink 80 ounces of water?”

And my answer to that question is that I need to feel focused.

Okay, how do I get myself to feel focused? What do I need to be thinking to feel focused?

And for me, the thought I need to have is “I will drink that much water if I stay focused on it.”

So, let’s look at this model from top down.

On top vertically is my circumstance. My circumstance is the same as before, it’s that I have a goal to drink 80 ounces of water daily.

When I think about that goal, I need to intentionally think, “I will drink that much water if I stay focused on it.”

That thought will make me feel focused.

And when I feel focused, I will drink 80 ounces of water daily.

My result is that I reached my goal. Goal achieved that day.

Doing a model like this makes it really clear to see what I need to do, or what I need to be thinking and feeling, to take action and reach my water goal.

What does your model look like? What are the thoughts and feelings you need to intentionally have to get yourself to take action and do that one thing you want to do?

This process of using the model to see your inaction and your action is so important. And it’ll make it clear as day for you to see what you need to do. The same goes for me. And doing this has been the one and only strategy that I’ve used to get myself to reach my water goal. A goal that’s really important to me, especially right now during my weight loss journey.

Once you’ve done this process, there's nothing else standing in your way of taking action on your goal. Again, find out what thought and what feeling is holding you back from taking action. And then what thought and what feeling you need to practice every single day to get yourself to actually take action.

Ok. That’s it for today. I'm going to keep this episode nice and short and digestible for you. I hope you're having an awesome week. Go out there and take action. And I will talk to you next week.

Outro:
If you loved this podcast, I want to invite you to check out The 6 Stages Weight Loss Program. It’s my signature program that’ll teach you everything you need to know from start to finish to lose weight, reach your goal, and maintain it once you’re there. You’ll also learn how to have your own back through the process. Join me over at mcccoaching.com/join. I’ll see you there.

 

Join The 6 Stages Weight Loss Program

JOIN NOW