Kinder, Gentler Ways to Measure Health and Wellness Progress

8/13/2019

In my "Non-Scale Victories of Consistent Self-Care" blog post, I provide a comprehensive list of ways to gauge your progress towards a health/wellness goal, and why they are better than stepping on a scale.

Here is that list in a simplified form. Whether you print it out or simply use as reference, I encourage you to spend a few moments contemplating each item and making note where you are at before you begin any new undertaking or challenge or change in diet or increase in movement. Then, use the same list throughout and after your challenge to see how far you've come!

Directions: on a scale from 1-10, with 1 being "Excellent/Not a Problem Whatsoever," 5 bring "Average/Sometimes an Annoyance," and 10 being "Ugh, this is a Daily Source of stress/anxiety/embarrassment/frustration and I'm OVER IT," rate the following considerations before and after your program to measure your progress on your health and wellness continuum.

Physical (Outside)

Skin Blemishes
Skin Glow
Under-Eye Circles
Rashes/Skin Patches
Dimpled Skin
Strength of Fingernails
Strength/Shine of Hair
Bright Eyes
Fresh Breath
White Teeth
How do clothes fit?
How do rings fit?
Bloating
Defined Muscle Tone
Joint Swelling
Confidence in Appearance

Physical (Inside)

Healthy gums
Joint Stiffness
Joint Pain
PMS symptoms
Regular monthly cycle
Libido
Stomach pain
“Regularity”
Episodes of Diarrhea
Episodes of Constipation
Episodes of Gas
Frequency of Illness
Duration of Illness
Seasonal allergies
Food intolerances
Migraines
Asthma attacks
Acid reflex
Heartburn
Chronic pain
Chronic fatigue
Tendonitis Shoulder/back/knee pain
Blood pressure
Cholesterol numbers
Circulation
Blood sugar regulation
Symptoms of medical condition
Number of medications
Recovery from injury

1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10

Mood, Emotion, Psychology

Feeling happiness
Feeling outgoing
Feeling patient
Feeling optimistic
Frequency of laughter
Feeling Anxious
Feeling Stressed
Handling Stress
Frequency of mood swings
Depression symptoms
Status of mental health
Sugar cravings
Carb cravings
Body image
Self-esteem
Self-confidence
Reliance on the scale
Feeling in control of your nutrition

Sleep

Amount of Sleep
Falling asleep
Sleeping Soundly
Need a sleep aid
Need to hit the snooze button
Awaken feeling refreshed
Snoring
Night sweats
Sleep apnea
Restless leg syndrome signs
Night cramps

1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10

Energy

High Energy levels
Even Energy levels
Morning Energy
Mid-day Energy Slump
Energy for your kids/pets
Energy to exercise
Energy to socialize
Energy at work or school
Food Grazing
Energetic between meals
Using sugar or caffeine to prop up energy levels

Sport, Exercise, and Play

Capacity for movement
Exercise consistency
Duration of exercise
Intensity of exercise
Feelings of Athleticism
Lift Heavy Things
PR at sport of choice
Recovery from exercise/sports
Confidence to try new things
Coordination
Balance
Time Spent Outdoors
Frequency of play with kids/dogs

1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10

Food and Behaviors

Healthy relationship with food
Disordered eating habits
Mindful eating practice
Read labels intelligently
Know which foods make you healthy
Know which foods give you energy
Recognize when you are satiated
Listening to your body
Participate in yo-yo or crash dieting
Afraid of dietary fat
Know how to cook
Use food for comfort
Use food as reward
Use food as punishment
Use food as stress management
At the mercy of sugar and carbs
Know the difference between hunger and cravings
Experience cravings
Use coping strategies to deal with cravings
Variety, color, vitamins, and minerals in your diet
Food has unwanted side effects
Food guilt or shame
Bingeing
Engage in Deliberate Indulgences
Savor Indulgences

1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
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1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10
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1 2 3 4 5 6 7 8 9 10
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1 2 3 4 5 6 7 8 9 10
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1 2 3 4 5 6 7 8 9 10

Lifestyle and Social Habits

Nutrition Knowledge
Shop Locally
Eat Seasonally
Cooking Skills
Recipe Rotation
Organized, Efficient Meal Prep
Time with like-minded friends
Maximize your food budget
Time and money spent at doctor’s office
You have other health goals
You share healthy eating habits with family/social circle

Brain Function

Attention span
Memory
Reaction times
Clear thinking
High productivity
Performance at your job or school

1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10

I love you and I'll see you real soon!

xo,

Coach Alex

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