Creating Your Wellness Vision

Imagine for a moment you just received a call for a new job opportunity. This job aligns with the training and expertise you have worked for throughout your career. When you speak with Human Resources, you are given the choice to join one of two teams.

Team A

  • Schedule is Tuesday through Saturday, 10:30 am -7:00 pm
  • Must report to the office daily
  • Has defined goals that cannot be adjusted regardless of circumstances

Team B

  • Set your own schedule with the parameters of 40 hours each week between 7:00 am-8:30 pm
  • Hybrid work – able to work from home 3 days each week on days of your choice
  • Allows you to work with the team to define goals and standards which are re-evaluated regularly

If given the opportunity, which team would you choose?

While both provide the opportunity to work with a company whose values align with yours, Team B provides the ability to:

  • Select when/where/how you work (choice)
  • Determine how/when to complete your work (volition)
  • Work in such a way that you find enjoyable and engaging (interest)

Team B provides autonomy.

Autonomy refers to the ability to make your own decisions rather than being told what to do. Think of how you feel when someone orders you to do something. Being told what to do is not inspiring–in fact, most of us experience frustration, irritation, and even anger in those circumstances. Autonomy is one of the most fundamental needs that human beings have, and we’re generally happier and more gratified when we find inspiration from within to work towards a goal. It’s important to remember that the choice of what to do always lies within us.

Consider the potential driving force behind the desire to lose weight. The following chart provides examples of extrinsic (outside) and intrinsic (autonomous) motivators:

Extrinsic Motivators:

  • Medical clinicians telling you to lose weight because of side effects of excess weight
  • Your loved ones are concerned about your health
  • The chart in the doctor’s office says you “should” be at a certain weight for your height

Autonomous Motivators:

  • Travel would be easier
  • Feeling more comfortable in your own skin
  • Being able to keep up with young grandchildren
  • You want to improve your blood pressure/blood sugar/etc.

In fact, a study found that people who were most successful with weight loss both short-term and long term shared a common trait: autonomous motivation.

When it comes to motivation, research shows that fear is not a powerful motivator. Motivation to do something works better when we’re moving toward something we want rather than running away from what we don’t want. When we are acting from a place of autonomous motivation, studies show that new and positive behaviors will last longer, they will be more flexible and creative, and we’ll experience more fun in making these changes.

It is possible to make changes that are hard and have a good time doing them!

Tap into your own autonomous motivation by asking yourself:

What are some ways your life would improve by making a change?

Creating a Health Vision

Now that we’ve considered the importance of autonomous motivation, and hopefully have gained clarity about what motivates you, let’s move to the creation of your health vision. A health vision is a compelling statement of who you are, and what you want for your future self. A vision should describe what you want rather than what you don’t want. It includes the behaviors you will engage in on a regular basis. It is the destination of your health journey.

Like any journey, if you were planning a trip, you wouldn’t buy the airline tickets, make hotel reservations, or plan your itinerary until you knew where you wanted to go. The health vision is your “why” for the goals that you will set and achieve along the way. It is what will keep you on track when the “way” gets hard. It should be bold and feel like a stretch, and most importantly, it should be what you truly want for yourself.

So, let’s create your health vision. In order to do that, we’ll explore your “why” and what that looks like.

Picture yourself 2-3 years from today. What would you look and feel like at your ideal health? What kind of a person do you want to be (i.e.: I am healthy)? Some people find that it’s helpful to close their eyes as they engage in this exercise.

Think about you at your best self. Envision what you will be doing, how you will feel, what you want to accomplish (healthwise). Imagine what your life would be if you achieved your vision.

What do you want to be true?

Create a sentence or few on what will be true.

I am . . .

Think about your motivation.

Why is your vision important to you?

Identify your strengths

What are some strengths you could draw on that have been helpful to you in the past that can assist in the realization of your health vision?

If you need inspiration, check out the Values in Action survey you can do for free. Once you complete the survey, you’ll receive a list of your values (strengths) that will provide you with insight of the strengths that you could potentially leverage to help you in your journey. Another way to identify strengths is to recall a time in your life that resonates with your health vision. If you can’t think of a time, describe an accomplishment that you’re really proud of. What were the ingredients that contributed to your success?

What are some challenges that you can foresee?

There is evidence that if we just create a vision and dream about what we’d like for ourselves without considering the potential obstacles, we’ll be less likely to achieve what we want. If we create a vision and are willing to consider our present reality and potential challenges, we’re apt to make more progress toward our vision. Finally, identifying those obstacles can shine a light on the habits we’ll either have to create or break in order to achieve our vision. It’s okay and even preferable to anticipate that it will be hard - doing this lowers resistance to doing things we don’t want to but know in our hearts will help us achieve our vision.

Make a list of those challenges and obstacles you foresee.

Strategize

Now consider, what are some potential strategies to overcome those challenges? Who are the people and resources in your life that you might draw upon to help you realize your vision and address your challenges?

Goal Setting

Finally, considering all of this, what would you like to achieve in 90 days? Your 90-day goals should align with your health vision. Meeting those goals is like reaching one of the landmarks along the way in your journey.

Below is a sample of a wellness vision statement, with a handout for you to fill in your own answers and reflections. It can be very helpful to post it in a prominent place so you’re always clear on why you’ve embarked on this journey in the first place. There is also a place for you to list potential short-term goals (e.g. weekly/bi-weekly targets).

Once you have had a chance to complete your health vision and identify your strengths and challenges, you can share it with your Form Health team by uploading to your food photo log. Your medical clinician and dietitian are part of the team who will help you work through those challenges and make your health vision reality.

My Wellness Vision Blueprint

Motivators

Examples:

  • I want to live my own life with integrity.
  • I want to live my “older” years steeped in joy, health, and flexibility.

Strengths

Examples:

  • I am courageous, optimistic, and capable of doing hard things.
  • I consistently achieve what I want in my life.

Challenges

Examples:

  • I’m worried about finding time to do physical activity.
  • I’ve never meditated and don’t know how.

Strategies

Examples:

  • Incorporate stress reduction in my life through mindfulness, meditation, & physical activity.
  • Commit to a low sugar and low flour diet, avoiding snacking or eating things that don’t serve me.

Wellness Vision

Example: I am fit and healthy, and I am at a healthy BMI. I am engaged in physical activities such as walking, jogging, hiking, and biking. I am eating nutritious food that makes me feel good and I view food as fuel. My life is interesting, and I have plenty of sources of entertainment and fun. I have close friendships and close relationships with my family. I have a great deal of flexibility in my life. I practice self-compassion every day. I meditate and practice mindfulness.

Three Month Goals

Examples: Physical activity (walking, jogging, hiking) at least 45 minutes, 4 days a week. Meditate 10 minutes each day. Plan and eat a nutritious diet consistently.