Why I Check In With Myself Every Week

One question that I get a lot is: “How have you been able to remain consistent?” I think this is a great question because it was a long journey to figure out the secret to consistency.

I want to share a strategy that I started implementing that has helped me stay consistent in my fitness journey over the last couple years. Not only has this strategy helped with my physique, but it’s helped me make sure that I am monitoring my mental health as well.

A couple years ago, I went through a really rough time in my life. I fell into a depression & ultimately I felt like everything was crumbling around me. I wanted to pick myself back up & keep moving forward, but I felt stuck, lost and confused. I was constantly beating myself up for not not being able to get myself back “on track”. (If you want more info on how I got through this particular time, you can read more about My 8 Step Process to Overcoming Depression).

What I noticed was that I was having trouble being consistent & it became more & more frustrating. Every time I thought I was gaining positive momentum, I would fall off track again. It was incredibly frustrating & discouraging. I was constantly getting frustrated with myself for thinking that I wasn’t making progress, not understanding what I needed to do to keep moving forward. 

What I eventually realized is that I needed to understand where my baseline was mentally & physically.  I needed clarity and understanding about what I needed to do to keep moving forward. 

I think that a lot of people trying to find balance in their lives and trying to maintain a healthy lifestyle struggle with consistency. I’ve been able to maintain consistency in my healthy lifestyle for a while now and I’ve had a handful of people reach out to me asking what I’ve done to maintain this lifestyle. 

So… what is this secret strategy that I started implementing?

Weekly mental, emotional, physical check in with myself.

I started doing this weekly check in to keep myself accountable & do an evaluation of where I am in my life mentally, emotionally & physically. 

The idea for this came from my fitness journey when I would take progress pictures to track my physical progress. While this is important, I also think that it’s incredibly important to track your mental & emotional well-being as well. 

So, I created a weekly evaluation for myself that I call the Mind + Body Inventory & what I believe is the first step to a better mindset.  

Here’s what it looks like:

Every Monday morning I,

  • take a series of progress pictures (front, side, back)
  • do measurements of my waist, hips, butt, bust, arm & leg
  • upload them into a google drive and write answers to series of questions evaluating where I am mentally & emotionally. 

Here’s what I have noticed as a result of checking in with myself every week:

It keeps me accountable

It is really easy to tell ourselves that we “don’t have time”. Self-care practices are very important, but are often the first things that we neglect due to the inevitable (not to mention, unhelpful) “I don’t have time”. But, our mental & physical health determines how we show up in our lives. 

Making it a necessity to check in with myself weekly, to see where I am and evaluate what’s going on in my life has helped significantly. I keep track of what’s going on and to be able to understand and determine what I need to do to keep moving forward. 

If I find myself coming up with an excuse to not do this, I tell myself that this needs to be done. It’s a necessity. I have goals and I am ready to take ACTION on them. It is a reminder that I need to do this in order to make sure that I don’t fall into a hole of burnout again.

I talk more about this in my
Better Mindset Course!

I celebrate how far I have come 

Doing this evaluation also helps me to be able to track my progress, so I can see the progress I’ve made, when I didn’t think I’ve made any.

I’m really big on celebrating wins/accomplishments throughout a journey, because it helps keep me motivated (I even wrote a post on this in The Importance of Celebrating Accomplishments). It’s really discouraging when you think that you haven’t accomplished very much when you’ve been working really hard.

This weekly check in helps me be able to really look at everything from a different perspective & really be able to pinpoint what I’ve been able to accomplish. The journey is so much more enjoyable & encouraging when you are able to see & celebrate everything you’ve been able to accomplish.

I have proof & documentation of my progress

In doing a weekly check in with myself, I am able to keep track of where I am mentally, emotionally & physically. What I noticed in the past was that I was getting overwhelmed and ultimately feeling frustrated when I didn’t think all of my hard work was working.

In this exercise, I take pictures, measurements & do an evaluation of where I am mentally, emotionally & any stressors that are present. In keeping tabs on where I am in these categories, I have been able to keep up with my mental, emotional & physical state, thus helping me in being able to stay on track with my goals.

I can pinpoint the mind, body connection

In doing this, I can usually see a correlation between what I see in the pictures and my answers to the questions. If I notice I am a little more bloated than the week before, I have likely been stressed and might have been stress eating or something. 

Being able to pinpoint and understand where things are coming from and why they are happening, I am better able to come up with an action plan. It’s incredibly frustrating to feel like you don’t know what you should be doing in order to keep moving forward.

I’ve talked about this before, but I tend to get stressed out easily. The best thing for me to do is to try to prevent stress & overwhelm, because it’s really hard to get myself back together. So, in being able to keep tabs on everything going on, it helps me in being able to take necessary action.

I come up with a plan

In being able to pinpoint and understand where I am mentally, emotionally and physically, I am better able to make the necessary adjustments.

For example, if I find that I am feeling overwhelmed in my business, I need to spend time journaling about what’s on my mind.

Sometimes, the things that are bothering us are stuck in our subconscious and we need to bring them to the surface so we can deal with them. That’s what doing this check in with myself helps me do. It helps me to be able to make sure that everything is in line. If there’s something off, it keeps me cognizant of whatever is going on around me.


This weekly check in is something that I know a lot of people will say that they don’t have time for. It’s something that can be seen as a “I will do it if I have time, which I probably don’t so I’m going to make every excuse not to do it” kind of thing.

Trust me, I totally get being busy and making the choice to remove seemingly unnecessary tasks. However, I now see this exercise as a non-negotiable for me because it’s ultimately helped me be better able to show up in every area of life.

  • I’ve been able to stick to my goals.
  • I’ve been able to show up better in my business.
  • I’ve kept my stress & overwhelm under control so that I am more productive and can better serve my clients and women in my Facebook group.

So, these tasks that we tend to put off due to thinking that they are unimportant just might be detrimental to how you are showing up in your life right now. I just want to make sure that you are taking care of yourself here. I preach about The Importance of Self-Care all the time and I do so because I truly believe that it is essential in creating a foundation for your life.

You must take care of yourself in order to show up better in every aspect of your life. Saying that you don’t have time is simply just an excuse.

So, are you going to start making it a priority to show up for yourself? Are you going to make it a goal to make it a habit to check in with your mental, emotional & mental well-being?

I truly hope so!

xx

-Jess

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