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PART 1 OF 7 – BASIC INFO:

Hello and welcome to your Healthy Habit Assessment!

Just a heads up, this is a fairly detailed assessment and will take you about 20 minutes.

Feel free to take your time, but also don’t overthink your answers. We’ll be able to discuss your answers and change them or interpret them in different ways as we work together.

Don’t worry, this isn’t a test that you need to pass. It’s an assessment to give you honest and valuable feedback on what you’re doing well and on what we can help you with.

This is critical information for me as your coach to know.

More importantly, though… These questions are critical information for you to know. The more you know about you, the easier you can express those wants and needs to me. The more that I know about you, the better I can personalise your coaching program. And, the more personalized your program, the better your results. So let’s get to it!

This assessment is broken into 7 different parts:

PART 1 – Basic Info (~ 1 minute)
PART 2 – Nutrition (~ 5 minutes)
PART 3 – Movement (~ 3 minutes)
PART 4 – Sleep (~ 2 minutes)
PART 5 – Mindset (~ 5 minutes)
PART 6 – Stress Management (~ 4 minutes)
PART 7 – Other (~ 2 minutes)

Let’s get started with PART 1 – Basic Info below!

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Coming up next…

How are your eating habits?

PART 2 OF 7 – NUTRITION:

This part of the assessment should take you around 5 minutes.

[🥩PROTEIN] I eat minimally processed lean protein at most meals.(Required)

E.g., Poultry, fish, shellfish, lean beef or pork, tofu, tempeh, eggs, Greek yogurt, cottage cheese, etc.

[🥗VEGETABLES] I eat a variety of colourful vegetables at most meals.(Required)

E.g., Brightly coloured vegetables like green (spinach, cucumber, lettuce), yellow (corn, bell peppers, yellow tomatoes), orange (carrots, pumpkin, orange tomatoes), red (tomatoes, beetroot, radishes), blue and purple (cabbage, eggplant, purple carrots), and white (cauliflower, onions, mushrooms). Things like colourful fruits and starchy vegetables also help to “eat the rainbow”, but these foods live in the carbohydrate category below.

[🍞CARBOHYDRATES] I eat an appropriate amount of mostly slow-digesting, high-fiber, nutrient-rich carbohydrates for my needs, preferences, and goals.(Required)

E.g., Fruits, potatoes, sweet potatoes, whole grains, beans/legumes, other starchy tubers, etc. Signs of appropriate amounts include: I can fuel and recover from exercise well, my sleep is solid, I enjoy my food without feeling overstuffed, I don’t feel deprived or like I eat in excess, etc.

[🥑FATS] I eat an appropriate amount of mostly minimally-processed healthy fats for my needs, preferences, and goals.(Required)

E.g., Nuts / nut butters, seeds, olive oil, fatty fish, avocados, aged cheese, etc. Signs of appropriate amounts include: healthy skin and hair, healthy hormones, blood lipids at healthy levels, enjoying food without feeling overstuffed, I don’t feel deprived or like I eat in excess, etc.

[💧WATER] I drink enough water to stay well hydrated.(Required)

E.g., Plain/sparkling unflavoured and unsweetened water. This EXCLUDES tea, coffee, soft drinks, etc.

[🍺ALCOHOL] I drink alcohol in moderation (or not at all).(Required)

In other words, there are usually more days in the week that I don’t drink than I do, and when I do drink it’s rarely more than 2 drinks at a time.

[🌍ENVIRONMENT DESIGN] I generally ensure my food environment supports my goals.(Required)

E.g., I keep healthy foods in the house or easily available; I keep problematic foods out of the house or out of sight, etc.

[😋HUNGER] I eat only when I am physically hungry.(Required)

In other words, I eat because I need to eat rather than because I feel snackish, bored, or just craving something nice.

[⌛MINDFULNESS] I eat slowly and mindfully, with few distractions. I notice the taste and texture of my food.(Required)

[🍽️FULLNESS] I stop eating once I am satisfied (before I am overfull or stuffed).(Required)

[🧀SNACKING] I rarely snack in between my planned main meals, unless it's to strategically fuel pre- or post-workout.(Required)

[🍪JUNK FOOD] I rarely eat junk food, sweets, chips, takeaways, desserts, etc – they’re a rare treat rather than a regular occurrence.(Required)

In other words, I eat small to moderate amounts once a week or less.

[😵‍💫EMOTIONAL EATING] I have a good relationship with food and don’t heavily rely on it to manage my emotions and stress.(Required)

[🛍️SHOPPING] I do grocery shopping with a clear plan or shopping list and rarely give in to unhealthy impulse buys.(Required)

E.g., I rarely go to the shops to buy specific items for dinner and come back with a bottle of wine or a chocolate that weren’t part of the original plan.

[🧑‍🍳MEAL PREPARATION] I feel confident in how to cook and prepare healthy meals.(Required)

[🗓️MEAL PLANNING] I plan most of my meals, and prepare them ahead of time if needed. (Or I have a trusted system for healthy meal delivery.)(Required)

[📖MEAL MENU] I have a list of “go-to” meals that I can pick from when I need quick, easy, and healthy meal ideas.(Required)

[⌚TIME MANAGEMENT] I set aside enough time to cook and prepare healthy meals (or have someone who does it for me).(Required)

[🕑MEAL CONSISTENCY] I eat at fairly consistent times, I’m rarely forced to skip meals.(Required)

[🎯FOOD CHOICES] I feel confident in making healthy food choices.(Required)

In other words, I know, generally, which foods I should be eating more of and which foods I should be eating less of for my goals.

[⚖️PORTIONS] I feel confident in portioning my foods.(Required)

In other words, I know, generally, how much food I need to eat for my goals and I know how to portion those foods out accordingly.

Coming up next…

How are your movement and exercise habits?

PART 3 OF 7 – MOVEMENT:

This part of the assessment should take you around 3 minutes.

[🪑SITTING] I rarely sit for long periods of time.(Required)

E.g., More than 1-2 hours at a time.

[👣STEPS] I walk more than 8,000 steps per day on most days.(Required)

[🚶WALKING] I go for a deliberate walk each day (or work a very active job that includes a lot of walking).(Required)

[🏋️REGULAR EXERCISE] I have a regular exercise routine (3+ times a week).(Required)

E.g., Walking, running, cycling, group classes, strength training, etc.

[🏆OPPORTUNITIES FOR MOVEMENT] I’m always looking for opportunities for movement and ways to get active throughout the day.(Required)

[💃ACTIVE FUN] I have fun active things that I do regularly, by myself or with friends and family.(Required)

[🧎MOBILITY] I feel mobile, flexible, and am able to move around with ease, and have no major physical restrictions.(Required)

[⚕️PAIN] I am able to move with little or no pain.(Required)

[🧍POSTURE] I have good posture while sitting, standing, and moving around.(Required)

[🤸‍♀️EXERCISE VARIETY] I do different kinds of movements and try to get movement variety.(Required)

E.g., Both intense and relaxing, in different environments, diverse types of sports or physical activities, etc.

[🪨CORE] I do exercises to strengthen my core muscles for better balance, stability, strength, and posture.(Required)

E.g., Specific individual exercises like planks, mountain climbers, crunches, bird dogs, leg raises, etc, or movement practices that significantly work the core such as yoga or pilates.

[🛠️SELF-MAINTENANCE] I regularly do physical self-maintenance in terms of self-myofascial release, foam rolling, trigger point therapy, self-massage, massages, etc.(Required)

[👌MOVEMENT CONFIDENCE] I feel sure and confident about what types of exercise I can do and how to do them.(Required)

[👍COMFORT] I feel comfortable working out.(Required)

E.g., Getting sweaty, dealing with fatigue, pushing myself physically, etc.

[🏢PLACE TO EXERCISE] I have a place where I am able to exercise.(Required)

[🤼PEOPLE TO EXERCISE WITH] I have people who I feel comfortable exercising with.(Required)

[⏰TIME] I have enough time in my day to get some exercise in.(Required)

[📅PREPARATION] I prepare ahead and manage my time in order to prioritise regular exercise.(Required)

[🔋ENERGY] I have enough energy to exercise.(Required)

[🤩MOTIVATION] I have a strong “Deep Why” that motivates me to exercise.(Required)

In other words, I have a clear reason for wanting to be fit and healthy.

Coming up next…

How are your sleeping habits?

PART 4 OF 7 – SLEEP:

This part of the assessment should take you around 2 minutes.

[😴ENOUGH SLEEP] I usually get enough sleep, allowing me to wake up feeling refreshed and well-rested.(Required)

[🕓CONSISTENT SCHEDULE] I have a fairly consistent sleep schedule where I’m usually in bed and asleep around the same time each night, and usually wake up around the same time each morning.(Required)

[💤FALL ASLEEP] I usually fall asleep easily and quickly.(Required)

[♾️STAY ASLEEP] I usually stay asleep throughout the night.(Required)

[🔁BACK TO SLEEP] If I do wake up during the night, I am usually able to fall back asleep easily and quickly.(Required)

[🔋WELL-RESTED] I usually wake up feeling energised and well-rested.(Required)

[🛏️SLEEP RITUAL] I have a consistent sleep ritual that helps me to wind down and de-stress, making a slow transition from being super busy and alert to being more calm and relaxed.(Required)

[⏰SNOOZING] I rarely (if ever) snooze my alarm in the mornings and tend to start fully waking up or getting out of bed soon after my alarm goes off.(Required)

NOTE: If you tend to wake up without an alarm, then select 5 for this question.

[☕CAFFEINE] I rarely drink any high-caffeine beverages, like coffee, after 2pm (or within 8 hours of trying to fall asleep if I work shifts or late nights).(Required)

[📵SCREEN HYGIENE] I avoid electronic screens 1-2 hours before bedtime.(Required)

[🌅SUNLIGHT] I usually get 10+ minutes of direct sunlight during the day (ideally in the mornings).(Required)

[🌑DARK SLEEP ENVIRONMENT] I sleep in a dark room that has very little light shining in from outside or being emitted from electronic devices.(Required)

Or, I sleep with a sleeping eye mask on.

[❄️COLD SLEEP ENVIRONMENT] I sleep in a cool/cold room.(Required)

[🔇QUIET SLEEP ENVIRONMENT] I sleep in a quiet room where I am not disturbed or frequently awoken by noises.(Required)

Or I sleep with ear plugs in or with a white noise machine to mask disturbing noises.

Coming up next…

How are your mindset habits?

PART 5 OF 7 – MINDSET:

This part of the assessment should take you around 5 minutes.

[❓DEEP WHY] I have a clear reason for wanting to live a healthy lifestyle that keeps me motivated and committed.(Required)

[🙏GRATITUDE] I’m good at recognising and cherishing the good stuff in life.(Required)

[🤬COMPLAINING] I rarely, if ever, complain about things.(Required)

[📚LEARNING] I frequently seek out ways to learn new things, grow my knowledge, and nourish my mind.(Required)

E.g., Reading helpful books, listening to podcasts, watching documentaries, doing online or in-person courses, attending workshops and webinars, having meaningful conversations, etc.

[🧘MINDFULNESS] I have some kind of mindfulness or meditation practice where I dedicate time to slowing down, reconnecting with myself, and retreating from the busyness of the outside world.(Required)

[😖NEGATIVE THOUGHTS] I don’t tend to dwell or stew on repetitive negative thoughts.(Required)

[👍DAILY INTENTIONS] I regularly take the time to pause for a moment and reflect upon the day ahead to set my intentions for the day – this is beyond just “getting work done” and my day-to-day job.(Required)

E.g., I identify my highest work priorities, I ensure that I connect with friends and family, I carve out time to take care of myself, etc.

[💎RESILIENCE] I feel resilient and have the capacity to endure hard times.(Required)

E.g., I can function reasonably well under stress, I tend to bounce back quickly after hard times, I’m not afraid of doing difficult things.

[🪴GROWTH MINDSET – PART 1 – CHALLENGES] I see challenges as an opportunity to grow and learn.(Required)

E.g., I’m open to trying new types of exercises or learning how to cook healthier meals. I’m comfortable with challenging goals and know that setbacks are opportunities to learn. I seek out advice or help from experts and friends so that I can persevere.

[🪴GROWTH MINDSET – PART 2 – TALENT] I see talent as a skill that can be developed with effort and time.(Required)

E.g., I know things like athleticism or cooking are skills that can be improved with practice. I believe that I can learn to get better at anything. I dedicate time thoughtfully and intentionally to practicing the “talents” I’d like to improve.

[🪴GROWTH MINDSET – PART 3 – EFFORT] I believe that effort and hard work lead to success and improvement.(Required)

E.g., I work hard in the gym because every session is an opportunity to improve. I am willing to invest time and effort becaue I know it will be rewarded. I frequently push myself out of my comfort zone in order to achieve my goals.

[🪴GROWTH MINDSET – PART 4 – PERSISTENCE] I remain determined and resilient in the face of obstacles.(Required)

E.g., I persist through difficult workouts or social situations that make eating healthily challenging. I try new approaches and strategies, seek out advice, and learn from my mistakes. I relentlessly continue to chase my goals and refuse to give up because success is inevitable.

[🪴GROWTH MINDSET – PART 5 – FEEDBACK] I welcome feedback and see it as a valuable tool for growth and improvement.(Required)

E.g., I actively seek out feedback from trainers, workout partners, coaches, managers, or other successful and experienced people. I am receptive to both positive and negative feedback because both are uniquely useful. I recognise that there is always more to learn and everyone has something to teach me.

[🪴GROWTH MINDSET – PART 6 – FAILURE] I see failure as a learning opportunity and embrace it as a necessary part of growth.(Required)

E.g., I view a lack of progress in my fitness as a challenge to try new methods or improve my consistency. I see falling off track with healthy eating as an opportunity to learn more about my triggers and look for ways to prevent them. I see a setback, such as an injury or illness, as chance to learn more about proper form, injury prevention, and recovery techniques.

[🪴GROWTH MINDSET – PART 7 – SUCCESS OF OTHERS] I feel inspired by the success of others and see it as a source of motivation.(Required)

E.g., I see someone else’s successful journey with healthy living as an opportunity to learn from their habits and incorporate them into my own routine. I compare my progress to that of someone who has achieved a similar goal, using their success as motivation to hold myself accountable. I celebrate others’ achievements and use their success to fuel my own inspiration and action.

[😍BRIGHT FUTURE] I have a bright future that I am working towards – it brings me joy to think about and gives me the energy to work hard for my goals.(Required)

[👤FUTURE ME] I have a clear vision for the kind of person that I want to be. I know how I want to look, how I want to feel, and what I want to be able to do.(Required)

[💡BELIEF SYSTEM] I have a positive belief system that empowers and enables me to make healthy choices.(Required)

[📆SCHEDULING PRIORITIES] When I look at my calendar over the past few weeks or my schedule for the next few weeks, my priorities are clearly reflected.(Required)

E.g. If I say that I value family, health, self-development, etc, then there is time carved out in my schedule to make it non-negotiable, in the same way that I schedule important meetings and to-do list items.

[🗣️SELF-TALK] My internal dialogue and self-talk is positive and encouraging, kind of like I was supporting a good friend or family member.(Required)

[💪SELF-AGENCY] I have a high level of self-agency and independence, I am my own hero.(Required)

[↔️CONTINUUM THINKING] I tend to look at my options as a continuum of choices that range from better to worse and am comfortable moving back and forth along this continuum as needed. This is opposed to having an “all-or-nothing” perfectionist mindset.(Required)

Coming up next…

How are your stress management habits?

PART 6 OF 7 – STRESS MANAGEMENT:

This part of the assessment should take you around 4 minutes.

[🏢WORK STRESS] I have a low or manageable amount of stress at work.(Required)

[🤝WORK SUPPORT] I feel supported and appreciated at work.(Required)

[🏠HOME STRESS] I have a low or manageable amount of stress at home.(Required)

[🧑‍🤝‍🧑HOME SUPPORT] I feel supported and appreciated at home.(Required)

[🗣️CONNECT] I make an effort to maintain important relationships, regularly connecting with friends, family, peers, or my community.(Required)

[💖AUTHENTICITY] I feel that I can be my authentic self with the people that I spend the most time with.(Required)

[👏INFLUENCE] The people around me encourage healthy behaviours.(Required)

[🧘CALMING DOWN] I am able to reliably calm myself down when stress gets high.(Required)

In other words, when I feel upset or anxious, I am able to quickly and relatively easily calm myself down.

[🔋ENERGY] I generally have good levels of energy.(Required)

In other words, I don’t feel exhausted and fatigued day-in and day-out.

[⚕️PAIN] I am usually pain-free.(Required)

E.g., No severe back pain, hip pain, knee pain, or other types of chronic pain that aren’t temporary injuries or illnesses.

[😁MOOD] I generally have a good mood and outlook on life.(Required)

[😎CONFIDENCE] I generally feel confident and capable.(Required)

[😍HOPE] I feel hopeful and optimistic about life in general.(Required)

[🤗EXPRESSION] I feel that I am able to express my emotions directly, maturely, and honestly.(Required)

[🏠HOME] My home environment is relatively clean and tidy, safe, and free of toxins like cigarette smoke or industrial pollution.(Required)

[🚬COPING MECHANISMS] I manage my stress or emotions without relying on particular substances or behaviors to cope.(Required)

E.g., Eating excessive amounts of food (especially junk food) to help me feel better, relying on alcohol or drugs/medication to help me relax, using unnecessary shopping/retail therapy or excessive scrolling on social media to cope, etc.

[🌳NATURE] I spend a bit of time being in nature each day.(Required)

E.g., Drinking coffee or eating lunch in the garden or nearby park, walking on the beach or the forest, doing some gardening, and generally getting outdoors away from the “concrete jungle”.

[😮‍💨BREATHWORK] I consciously and deliberately use breathing exercises to help me deal with stress, anxiety, and overwhelming situations.(Required)

[📘JOURNAL] I keep some kind of journal that I use to help process my thoughts, emotions, experiences, dreams, or memories.(Required)

[📅ORGANISE] I use a calendar or a to-do list to help myself stay organised and on top of my priorities.(Required)

[📥TENSION] I take some time each day to scan my body for tension and consciously relax those tight areas.(Required)

E.g., Sitting in a chair after work or laying in bed at night, mentally scanning from head to toe, observing sensations and tensions, making a conscious effort to physically relax muscle by muscle, body part by body part.

[🏄‍♂️FLOW] I frequently immerse myself in activities that fully capture my attention and interest, leading to a state of “flow”.(Required)

In otherwords, I do things that lead to deep focus, absorption, and enjoyment. These activities help to quieten mental noise and stress, helping me be more present and connected with what I am doing.

[🥗MENTAL NOURISHMENT] I make a deliberate choice on most days to eat healthy foods that nourish my brain and gut for better mental health and cognitive function.(Required)

E.g., Minimally processed foods, foods rich in fiber, healthy fats (especially Omega-3s), protein, phytonutrients from colourful fruits and vegetables, etc.

Coming up next (and last!)…

Your own personal insights.

SG Coaching – Healthy Habit Assessment

PART 1 OF 7 – BASIC INFO:

Coming up next…

PART 2 OF 7 – NUTRITION:

Coming up next…

PART 3 OF 7 – MOVEMENT:

Coming up next…

PART 4 OF 7 – SLEEP:

Coming up next…

PART 5 OF 7 – MINDSET:

Coming up next…

PART 6 OF 7 – STRESS MANAGEMENT:

Coming up next (and last!)…

PART 7 OF 7 – ALMOST DONE!

All done!