- see your progress, even if the scale doesn't change;
- do 20% of actions that will bring 80% of the result;
- set achievable tasks and maintain motivation

No ideas or did you guess right away?

Maybe you imagined some complicated thing. But it's a very simple thing. And at the same time cool.

It's about digitizing your habits.

Why is this a great tool?
I have two reasons for this

1. Practical
Helps avoid a common mistake: doing everything at once, getting tired, and quitting.

Digitizing habits immediately sets the direction.

It's a questionnaire that looks like a list of questions where you need to rate from 0 to 10, where 0 is "never" and 10 is regularly.

For example:
- I add lean protein to every meal;
- I choose stairs instead of the elevator;
- I cope with stress without food;
- I go to bed at the same time every day.

You spend 10 minutes scoring each item, and you have a clear picture: which skills you need to improve and where you're already doing great.

You start working on specific things that are lagging.
For example, adding protein to every meal.

Yes, yes, that same advice you've heard 148 times. The difference is that now you'll finally see if you're following it or just know about it))

2. Motivational
Digitization gives a person what is missing in weight loss: the feeling that I am moving forward, even when the scale doesn't change.

The brain needs reinforcement in the form of results, it needs quick rewards. But where to get them if fat doesn't burn overnight?

Digitizing habits is a simple way to bring real facts to light to show the brain that changes are happening, even if the weight is still the same.

For example, a client after three weeks of work says: "I've been struggling so much, but the weight is stuck. I have no motivation anymore."

I ask her to fill out the questionnaire again and we look at what changed.
And here's what we find:

— adding protein to every meal was a 3, now it's a 7;
— regular movement was a 2, now it's a 5;
— her ability to stop when full was a 3, now it's a 6.

When I show the client these facts, she sees: "I'm not standing still! I'm doing what can't help but yield results."

Weight is a combination of many factors. But habits, eating behavior, and lifestyle are components we can actually influence. When these elements change, weight changes as a result.

I give this questionnaire at the start in both individual and group work. In my club, there is also a separate lesson dedicated to this tool.

In short, I shove it everywhere I use this questionnaire to the fullest. Highly recommend :)

Have you tried evaluating your habits?


🔥fire tool
❤️want an example questionnaire