Wellness Vision Goal

Part 2: Rough Draft and Partner Feedback

Faculty of Health Sciences and Wellness

Humber College, North Campus

Wellness Coaching Principles - BHSW 4501 - 0NA

Jason Doyle

Thursday, March 7, 2024

My intended Wellness Vision SMART Goal:

"To reduce monthly spending on non-essential items by 38% over the next 3 months to
allocate more funds towards savings and wellness-related activities and products"

Current stage according to TTM: Preparation

According to Part 1 of my Wellness Vision Goal, I have already prepared a resource
(Monthly Budget Google Sheet) to keep track of my progress and spending behaviours. I
have made and have been using it in the last year but now I am determined to follow through
with my budgeting goals. With my intention to act immediately and provide myself a
thought-out plan (or believe so), this puts me in the Preparation Stage according to TTM.
Since finalizing my intended goal, I have made some spending behaviour changes, which
included more intentional and priority buying, waiting out before clicking check out on my
Amazon purchases, and making time to cook homecooked meals.

I wrote out my wellness vision goal on February 12, 2024. I intended to start monitoring my
spending behaviours on March 1, as it would be enough time to prepare a new budget sheet,
calculate my fixed expenses, compare that to my income, review upcoming spending in
March, and create a grocery list for meal prep.

SDT's Stages of Motivation

When referring to the Stages of Motivation, I feel I lie within the Integrated Regulation part
of Extrinsic Motivation. In this stage, not only do I see intentional budgeting behaviour as
valuable and important, it is natural for me to track my finances. Furthermore, clearly
quantifying the dollars spent allows me to see what I can put towards savings and the
spending room I have when I shop for groceries or food.
In my case, the internalized motivation of budgeting and monitoring my spendings makes me
feel secure and in control of my finances. I feel somewhat having Intrinsic Motivation, as I
enjoy organizing my finances.

Moving Through the Remaining Stages of TTM

Action:
● Start by actively reducing spending on non-essential items, such as entertainment,
dining out and cosmetics
● Calculate 38% reduction in MISC spending and keep that number in mind as I track
my spending
● Utilize the budget sheet to track expenses and monitor progress towards 38% goal
● Share my goal with a trusted friend / partner or family member who can keep me
accountable and whom I can share my progress
● Anticipated barriers:
○ Eating out with family unexpectedly → be aware of any upcoming
birthdays / events, or look at menu before heading to restaurant
○ Forgetting to bring a lunch to work / school that will lead to convenience
buying → meal-prep the day before and make it easily packable in the
morning
○ Limited income → prioritize fixed bills and discipline self to spend within or
less than the remaining income I have left
Maintenance:
● Counter conditioning (replace / swap behaviours with healthier habits)
○ Choose to cook more with friends / family at home
○ If needed, purchase on Too Good To Go app, which will save food that would
otherwise be thrown out and grant me more food for less
○ Explore low to no-cost fun activities like free events on Eventbrite, going for a
walk, or exercising in my friend’s gym at his condo
● Stimulus control (resist temptations for impulse buying)
○ Check online flyers and create a small excel grocery list that will tally up the
total cost
○ Avoid places where I tend to shop impulsively ie. Shoppers Drug Mart, cafes,
beauty supply stores
● Helping relationships (make support / resources available)
○ Inform my supportive circle that I want to continue focusing on my finances
and hope they understand if I say no to a few things
○ Listen to financial literacy and self development podcasts on Spotify
Termination:
● Identify habits or areas on budget sheet that may need adjustment to continue
prioritizing purchases that are essential and nourishing for my well-being
● Celebrate my achievement by dedicating one weekend to baking and cooking what I
have always hoped of making time for
● With an Italy trip planned in the Fall, I can start budgeting and saving up for that
Relapse Plan:
● In the morning or before bedtime, commit to saying wellness affirmation
○ “My Wellness Vision makes me feel like I am abundant, blessed and thriving
in every aspect of my life.”
● Practice positive self imagery by imagining what my best self would be doing, such as
○ washing face and brushing teeth first thing in the morning
○ listening to one podcast a day so I can fill my mind with knowledge
○ choose tea or water as my preferred drink
○ when errands are nearby, walk if possible
○ when facing a challenge, do not respond with anxiety or anger, but take deep
breath and clear mind instead of reacting based on emotion
● Recall the suggestions I made for myself in the face of anticipated barriers. Do not be
scared or have ego stop me from getting assistance and feeling understood.
● Reflect on my motivations and the long-term benefits. By committing to this financial
wellness goal, I will be able to nourish my body with wholesome foods over
convenient, processed foods; I will have some money leftover so that I can put it
towards savings and my Italy trip; I will explore meal prep / dessert recipes and get
creative with what I have at home.
Partner Feedback for Hirushi:

I recognize your thoughtful insight as prefaced in your Wellness Vision Goal Part 2. Your

introduction draws attention to the impact of social connection and how it has affected your

mental health. You took the time to choose a meaningful goal that you felt needed attention,

addressing social wellness as something to improve on.

As provided in Part 1, I feel it would be fitting to conclude (or add to your introduction) with

your wellness vision goal statement. This can serve as motivation, reminding you why you

are now prioritizing your social well-being for your mental health as the goal.

It is great that you decided to create a Canva presentation recording. I feel it organizes the

series of steps along TTM and your plans of action.

As outlined in your presentation, I feel you correctly identified your current stage of change.

You recognize the importance of social interaction and have started taking steps to incorporate

it into your life, such as adjusting your availability. This shows you are moving towards action

but just not quite there yet as you still need further planning and waiting for the right time to

act. Do you have an intended start date? If not within the next 1-2 weeks, why is that?

Your relapse plan demonstrates self-awareness, resilience and adaptability. Moving through

each stage, you anticipate some barriers that may come along and how you may be able to

deal with them. I like how your explanation for Preparation to Action is quantifiable, clear

and concise, “Dedicate each Friday for social interaction with a loved one, increasing an hour

every week as well as rating the day spent from 1-10 to keep track of stress levels.”