Take some time out of your day, sit, rest, and calm your nervous system so that you think deeply and answer this questionnaire as honestly as you can while envisioning your best, healthiest, and happiest future self.

〰This is designed to help with a root-cause of yo-yo dieting and maintaining the motivation + discipline to make your health and wellness goals achievable as well as sustainable.〰

Understand the Vision

1. What are your primary motivations(s) for wanting to be healthy? (It could be for intrinsic (internally) or extrinsic (externally) motivated reasons such as for some form of societal approval)
2. If you were to remove all of the extrinsic motivations (the motivations to become healthy that exist due to how/what other people will think and perceive of you), what would the remaining motivation(s) look like? (basically list any and all intrinsic motivation(s) essentially why YOU want to achieve your health goals)

Create the Vision

1. What will life be/feel like when you achieve your health goals? (try to be as detailed and specific as you can)
2. What will you be able to do, be, have, or experience that you cannot now?
3. How will I feel, look, and act at my healthiest self?

The Secret Ingredient: Behind the “Why” Aspect

This worksheet was designed to help you look into the deeper reasons “the why” aspect of becoming healthy. It looks into the deeper motivations within yourself and will help with keeping the motivation and discipline to sustain your health and wellness goals. Your why’s will sustain you and help keep up the motivation and discipline. Think of the why’s as your energizer bunny. This will help with yo-yo dieting and wanes in motivation and discipline.

You’ve probably heard of the saying that motivation follows discipline, while that is true, maintaining discipline can be difficult especially when it comes to managing chronic health conditions that result in chronic fatigue or muscle aches such as fibromyalgia or with conditions such as ADHD which may make it difficult to emotionally regulate or have the energy to maintain the discipline.

By visualizing your best, healthiest, and happiest future self, you are aligning with the highest version of you that is yet to come. To make the best use of this interactive worksheet, continuously refer back to it daily, bi-weekly, or as needed. This will make it easier to stay on track with your functional nutrition care plan and nutrition/health goals so that we can make those goals stick as long-term habits. Using this technique, you will always have something to look forward to so you’ll trick your brain by actively working in the present and “living” in the future self. If you need help creating a personalized functional nutrition care plan, you can work with us here.

You got this!

The Implementation

Based on the answers above, create two columns: Feelings + Actions.

Separate the above worksheet into how you will feel and the actions that your healthiest self is currently doing in order to feel that way. Make it fun and creative! Instead of reading your answers and sitting down for 2-5 minutes visualizing your future self — try instead to figure out creative ways to make those ideas stick in your head. You can use post it notes or create affirmations based on the above that you repeat every hour or every morning + evening or bi-weekly – whatever works for you and is sustainable.

Note: these affirmations are based on your “why’s”. The reason why most affirmations do not work is because they don’t factor in the “why” aspect. They simply tell you to repeat phrases that you may not even believe in or have not created for yourself.

An Example: Feelings + Actions List

Feelings: feeling good about myself, more energy, feeling more confident about going outside, feeling healthier,

Actions: eating healthy – vague answer versus eating nutrient-dense meals that will support my gut, hormones, and skin resulting in glowy skin, better gut health, balanced hormones, more energy, feeling more confident about my body and skin – very specific, very detailed, very concise.

You can also bring this into the realm of physical exercise related to your health goals getting very detailed with exercise/movement goals such as getting a twenty minute walk around the neighborhood after meals for better blood sugar balance ultimately resulting in sustained weight loss, better digestion, and hormonal balance – think of these as healthy lifestyle habits that can help heal your chronic health conditions from a whole body, root cause approach.

Hope this helps!