Any type of movement is beneficial for preventing back pain.

Every January, many of us begin the new year by making health resolutions, often casting them aside by February. This year, consider a different approach and begin by creating your own Personal Wellness Vision.

The Wellness Vision (and wellness coaching) is based on behavioral psychology, behavior change theory, and takes a long-term, comprehensive, and pragmatic approach. Follow these steps to create your very own customized personal wellness vision, three-month goals, and weekly goals to maximize your chances for success in the new year.

As with many endeavors, well thought out planning greatly improves the chances of attaining the desired outcome.

Step One: The Vision. To begin, picture yourself at your optimum level of wellness. This may be an image from your past, or you may want to envision what it would be like if you were living an optimum state. What are you like at your optimum level of health? What are your relationships like? Your career? Your family life? Brainstorm every possible component of your vision, in any areas of your health and life that you desire.

Step Two: The Key Element. Write down the components of your vision, and, when finished, review what you’ve written and circle the most important parts. You can look back upon these key components as needed for inspiration in the upcoming months.

Step Three: The Gap. Next, assess your current level of wellness in comparison to your ideal. On a scale from one to ten, with ten being the full realization of your vision, how would you rate yourself currently? You may want to repeat this exercise over the upcoming months for numerical feedback on your progress.

Step Four: Motivation. Think about what motivates you to achieve your wellness vision. Why do you want to achieve this vision? Why is it important to you? Brainstorm and write down all of your motivations, then circle the most important one.

Step Five: Obstacles. Consider any obstacles that may get in your way. For example, your busy schedule, parental, or work responsibilities may be challenging, or maybe it’s difficult for you to stick to a schedule. List all of the obstacles you can anticipate, and then circle the one or two that you think will be the most challenging.

Step Six: Strengths. Next, think back upon times in your life that you were able to achieve a difficult goal or when you were successful in a pursuit. This does not need to be a health-related achievement. What personal strength do you possess that helped you reach your goal? If this is difficult for you, ask yourself how a close friend might answer this question.

Step Seven. Strategies. In this final step, review your notes and brainstorm strategies that may help you to achieve your vision. As before, circle one or two that you think will be the most effective.

Now that your Wellness Vision is complete, write out three to five Three-month Goals that reflect the actions you will take to realize your vision. Take the SMART goals approach, making each goal Specific, Measurable, Attainable, Realistic, and Timely. Begin each goal with “I will…”, as in, “I will complete a 5k.”

Okay, now you are ready to move forward. After reviewing your Wellness Vision and Three-Month Goals, consider which actions you are ready and willing to take THIS WEEK. Set three to five goals, then schedule when you will do each, and enter them into your calendar or planner.

For the next three months, begin each week by taking time to track your progress, learn from what works and doesn’t work for you, and set new goals, as you gradually transform your Personal Wellness Vision into reality.

Best wishes for a happy and healthy New Year.

– Mary Mary Williams, MSEd, CPE Founder, BACKCoach

A Service of Corporate Health Alliance, LLC

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