PERSONAL GROWTH PLAN

VISION

 

It is New Year's Day 2016.  I am sitting in a favorite chair, a lovely view of snowy mountains out the window. I am re-visiting the joys of a satisfying year, focused on those areas in which I have learned and grown through Sharing the Journey.

 

I am excited that, after fifteen years of sustained effort, I have stabilized at a healthy body weight and I am content to live with the "last five pounds" that I once wanted to lose.  I have maintained the capacity for slow distance running, paying careful attention to rest days, massage, chiropractic treatment, and physical therapy exercises.  I am also pleased to have developed a flexible balance of volunteer activities, life coaching, and writing projects that fill my calendar without continually overflowing.

 

EXISTING CONDITION

 

Meantime, back to the present!  Going into 2015, I am still struggling to lose the last five pounds between me and "skinny."  I am also dealing with lower back issues that, I have been told, will eventually curtail my running. Finally, I am reevaluating the goal of a full-time coaching practice.  I can see, after several years of experimentation, that I value the slower pace of retirement more than I value profitable entrepreneurship. In addition, coaching sessions have become more challenging since I began to deal with chronic laryngitis a few years ago.

 

MOTIVATION

 

I am motivated to address issues around eating and exercise because I want to celebrate the next "big" birthday in 2016 enjoying the benefits of a healthy lifestyle.  While I accept the reality of aging, I want to develop the capacity to adapt creatively (rather than caving in) to inevitable change. I consider healthy eating and regular activity crucial elements of that process. I also want to treat the luxury of retirement with respect, and to develop a pace of life and work that allow me both to learn and serve, reflect and produce, savor the present and plan for the future.  Increasingly aware of aging and mortality, I don't want to postpone or give up on efforts to treat my body and mind with kindness. 

 

CONFIDENCE

 

I know I can move in the desired direction because I have been able to do so in the past.  The processes of maintaining a Weight Watchers goal for 15 years and training without significant injury for more than 30 half marathons have taught me skills and strategies that I can apply to ongoing challenges.  Finally, I experienced many transitions during my working career. I can use the lessons I learned then to thoughtfully shift focus to part-time work with more emphasis on writing than "live" coaching.

 

I love learning, and enjoy studying everything from ancient wisdom teachings to contemporary neuroscience.  I have fun experimenting with my own psyche and patterns of thought, emotion, and action.  For these reasons, I go into a new life-change challenge expecting a positive outcome.

 

INTERMEDIATE GOALS

 

In the next three months I want to maintain my weight with no more than 2-3 lb weekly fluctuation. I will stop trying to lose the "last 5 lb," as my current BMI is healthy and my reasons for losing more are not worth the tradeoffs.  I will track all eating and drinking and weigh myself every Saturday morning.  I also want to train for half marathons in April and June, adding miles to my weekly running program while monitoring potential injuries and responding promptly if issues arise.  Finally, I want to explore models and options for online teaching and coaching that offer a more flexible schedule and require less use of unreliable vocal cords than "live" coaching.

 

ACTION PLAN

 

This week, I want to:

1)    Ask key friends to support my desire to eat, drink, and run in moderation.

2)    Follow the treatment plan for hip pain that I get from the physical therapist.

3)    Listen to recordings and do written exercises for my online class.

 

REVIEW

 

Highlights:  This week, I found time to see several documentary films, each of with its own thought-provoking message.  I had excellent conversations over coffee with friends.  I enjoyed the dialogue in our Facebook group with people who shared the results of Seligman's VIA Survey of Character Strengths. 

 

Personal Growth Progress:  I was pleased to meet my weekly weight maintenance goal. I was glad that after several days of over-doing certain "trigger" foods, I got back on track with healthy choices and moderate portions later in the week.  I learned again that it is tempting to use an impulsive "detour" as the impetus for more uncontrolled indulgence.  It feels so good when I find that I can get back on track and enjoy the rewards.  I was proud of myself for deciding to run shorter distances and to schedule more rest days until I met with a physical therapist for advice.  When my buddies went out for a long run, I drove the route in support of their effort. When my hip started hurting on a short run, I walked the rest of the route that day.

 

My most powerful insight was (again) the need to make my own choices about food, drink, and exercise.  It is so easy to get caught up in the energy of a social group and to over-eat, over-drink, and/or run more often, farther, and faster than my body can handle right now. 

 

Action Plan and Review:  This is where I would bring forward lessons learned and design 2-3 new action items for the coming week.  I would also schedule the next weekly review.