How can you use self-monitoring to help clients change their behavior?

As a Weight Loss and Emotional Eating Coach, I don't have clients track their calories or things that may trigger the dieter's mentality. However, there are ways I use to help them, while tracking their transformation, reprogram their perceptions, senses, and beliefs in how they eat and their relationship with food. Reprogramming is a much greater purpose than self-monitor because once they've rewired their psychological and behavioral patterns, monitoring become irrelevant as results unfold naturally. Example: clients take pictures of their meals when they follow a guided restriction-free eating routine. As they see the visuals of their well-sized meals repetitively, they retrain their brain is primed to adopt the new norm.

It is my firm belief that measuring anything tied with goals is important to the overall success of and commitment to said goal. However, I will note that self-monitoring is simply a tool to help with motivation. It is possible to put a negative spin on any measurement. I would first suggest that anyone looking to achieve a goal through self-monitoring first examine if they are naturally pessimistic or optimistic. This will help determine whether self-monitoring is a good idea and how often self-monitoring should be taking place.

In the example I mentioned above regarding the reprograming process using visuals, I have clients keep an email thread named "The Shift" where they write to themselves everyday, detailing mental and physical transformation experienced with the pictures of the meals. It's for them to mindfully notice and acknowledge the shifts in their food freedom, health, and habits along the way. Clients copy me on their emails as they need a supporter and a leader by their side. The whole point is having them observe the changes that are undeniably visible and tangible while experiencing them —?so that the transformation happens on both physical and visceral levels, leading to a self-identity shift which is what they desire.

Suitable methods rely heavily on the person. For example, I like regular updates with the use of technology like a smart watch. I am naturally optimistic so even when my growth isn't as quick as I would like, I still will keep at it. Before finding a suitable method, do the research to figure out what you really want to measure and determine what makes the most sense for duration and method based on that knowledge. Also, know that your method and duration may change over periods of time so be prepared for that.

It's important to stay on top of clients' progress and provide support as needed. " The shared journal I mentioned earlier is a very effective structure that make this happen. Since I'm on the recipient list, I'll be able to watch their progression while keeping quiet most of the time. And whenever something seems off, I can jump in and make a suggestion at the earliest time.

Celebrate your success, no matter how small. Especially if they are small wins. Generally speaking, people are great at admonishing themselves for every small thing and only celebrating big successes. This should ideally be flipped but at best at equal measure. Finding a community with similar goals is also very useful as it can be easier to celebrate others in their small wins rather than your own. Additionally, accountability will help you get back on track if you start to stray from your goal.

As I mentioned, do the research first on finding what to measure and the duration that makes sense for your goal. Next is to determine milestones for when you might want to re-orient your goals. You may have exceeded expectations and now need to move the goalpost or change the way you are measuring it altogether. As James Clear of Atomic Habits mentions, set yourself up with 10 "wins" in the beginning so that it is more likely you keep with the behavior. Find a community of like minded individuals and share your learnings with others. Teaching others puts a set of expectations to keep up the behavior as a teacher/coach.

Research, research, research. Learning will always be part of the equation. New methods will come to light (or maybe you will develop one through experimentation) and new technologies will appear. Its part of the fun to experiment and see how you personally adapt.