The Wellcoaches’ Behavior Change Pyramid serves as a guiding light for individuals embarking on the journey of health behavior change. Each block represents a crucial aspect of this transformative process, emphasizing the importance of establishing a sturdy foundation to ensure lasting success.

The bottom of the pyramid is the foundation of your wellness vision. What would your best state of health and wellness look like? Paint a picture of how you would look and feel. What activities would you be engaged in? What do you want more of in your life? Joy, love, hope, confidence? This vision serves as a compass, guiding your actions toward alignment with your deepest desires and aspirations.

Central to this foundation are your values and strengths. Reflect on what truly matters to you and how your inherent qualities can propel you toward your health goals. Integrating these strengths into your journey enhances resilience and fosters sustainable change, whether it’s integrity, compassion, or curiosity. If you are having a hard time identifying your personal values and strengths, think about what makes you a good employee or a good parent. Make a list of the attributes that make you successful at work or at home.

What obstacles have you experienced in the past? Moving past obstacles can involve taking a new path, looking at your challenges through the lens of your strengths, shedding self-limiting beliefs, and developing a more flexible mindset.

Identifying past obstacles provides invaluable insight into potential roadblocks ahead. Embrace challenges as opportunities for growth, leveraging your strengths to navigate unfamiliar terrain and dispel self-limiting beliefs. When feeling critical of yourself, are you being fair to yourself? Do you hold yourself to unrealistic standards? We tend to talk to ourselves in a way that we would never talk to a friend. Cultivating a flexible mindset empowers you to adapt and thrive amidst adversity.

What resources and supports do you have to help you move forward? Do you have a friend or a family member you can share your goals with? Have you thought of hiring a coach or a trainer to hold you accountable and guide you through any bumps in the road?

Whatever your goals, build a strong foundation consisting of your values, motivators, support, challenges, and strategies for success. Your foundation will support your vision and goals and serve as a positive place to return to if you are struggling.

Building a wellness vision is a crucial step in setting the foundation for sustainable health behavior change. It involves creating a detailed and inspiring picture of what you want your future health and well-being to look like. Here are practical steps to help you get started:

1. Reflect on Your Ideal State:
   • Self-Reflection: Take a moment to consider what being in your best health would look and feel like. Imagine yourself vibrant, energetic, and fully engaged in life. What are you doing differently? How does it feel physically and emotionally?
   • Visualization: Use visualization techniques to see yourself in this ideal state. Picture yourself achieving your health goals, participating in activities you enjoy, and experiencing a high quality of life.
2. Identify Core Values:
   • List Your Values: Consider what values are most important to you. Values might include health, community, family, integrity, or creativity.
   • Align Values with Health Goals: Consider how these values can be reflected in your health behaviors. For example, if family is a key value, your wellness vision might include activities that enhance family bonding and health.
3. Define What You Want More Of:
   • Desired Qualities: Identify emotions or qualities you want to increase in your life such as joy, resilience, confidence, or peace.
   • Incorporate Into Daily Life: Think about ways to incorporate these qualities into your health journey. For instance, if you desire more joy, include fun and enjoyable physical activities in your wellness plan.
4. Acknowledge Strengths and Skills:
   • Personal Strengths: Make a list of your personal strengths, such as kindness, determination, or adaptability.
   • Utilize Strengths: Plan how you can use these strengths to overcome past challenges or to meet your health goals.
5. Set Specific Goals:
   • SMART Goals: Use the SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound) to set clear and actionable goals that support your wellness vision.
   • Short and Long-Term Goals: Include both immediate and long-term goals to maintain motivation and track progress.
6. Create a Support Plan:
   • Identify Support Systems: Think about who in your life can support you in this journey, whether it’s family, friends, a FaceBook group, or professionals such as health coaches or trainers.
   • Engagement: Plan how to regularly engage with your support network to keep you accountable and encouraged.
7. Write It Down:
   • Document Your Vision: Write down your wellness vision and the steps you plan to take to achieve it. This document will serve as a reminder and motivator.
   • Review and Adjust: Periodically review your vision and goals, making adjustments as needed to reflect any changes in your circumstances or insights.

By following these steps, you create a comprehensive and motivating wellness vision that guides your health behavior change efforts. This vision becomes the foundation upon which you can build lasting changes, contributing to your overall quality of life and well-being.

Elizabeth Schenk, an impassioned health coach, fitness expert, and seasoned training and development specialist, is renowned for her expertise in equipping fitness and wellness professionals to cater to the unique needs of older adults. Her mission extends beyond mere instruction; she is committed to empowering her clients to foster a proactive approach to health and navigate life transitions. Under her guidance, a multitude of individuals have embarked on profound transformations, embracing enduring wellness and vitality.