Confidence Is The Most Attractive Thing

Hey all!!

Last night, my husband & I were discussing our “beginnings”… how we met & how our relationship began. I asked him if there was anything about me back then that’s different than how I am now. He thought for a second & then said, “I think more than anything I’ve watched you become a more confident person. You’re less self conscious than you were back then & you’re just confident in who you are, and that’s very attractive.” This struck a chord with me & we talked a little bit about the transformation that I’ve gone through in the (almost) 8 years we’ve been together.

Back then, I was so obsessed with my weight & self image that I was blind to the fact that I was beautiful. I was just never good enough for myself. I worked out hard every day, no matter the cost (lack of sleep, skipping a meal, etc) & if I didn’t get a workout in one day, I’d beat myself up & would instantly see myself in the mirror as 5 pounds fatter that day. On top of being obsessed with my workouts (mostly long duration cardio), I obsessively counted everything I ate. I ate everything low fat, low sugar, low calorie, low carb (AKA low nutrition), to stay under my 1,200 calorie limit, & played a game with myself to see how low I could keep it (sometimes only 700-800 a day). I remember moments during my senior year of college, stepping on the scale & crying that I couldn’t get it below 125 pounds no matter how hard I was working (yeah…. 125 lb’s). When I think back on it now, I can honestly say I had an eating disorder.  Food controlled me, even though my twisted mind at the time thought I was the one in control.

After my wedding in 2012, I indulged at our honeymoon & my shorts barely fit me on the day we left (talk about a shot metabolism). I continued to fight this battle with my metabolism for the next year… working out hard, eating little, trying desperately to control my weight but gaining immediately when I’d indulge ONCE or eat a few too many calories that day (like 1,500 – oh no!). The next year, a heart to heart with my best friend (who is now an integrative dietitian) inspired me to free myself from calorie counting, focus on the QUALITY of food I’m eating, not just quantity, & listen to my body for what it needs rather than trying to “outsmart” it by calculating input vs. output. It finally clicked that our bodies don’t work that way, & I finally faced the realization that I had been in a very unhealthy place for a long time & I was going to try & dig myself out of it.

I’m not going to say it was all butterflies & rainbows. It was hard as shit. Because I had messed up my metabolism so bad through years of restrictive eating & over-exercising, I gained weight when I started eating a normal amount of food, even though it was healthy. My “rock bottom” came in 2014 (picture #1 below). I couldn’t lose the weight no matter what I did. I had shaken the calorie counting obsession, but I was still working out hard every day & was eating healthy food. I cried trying on my summer dresses & swimming suits for our winter trip to Mexico because nothing fit me & I felt like crap. I was tired all the time. I felt sluggish. I had no sex drive. I hadn’t had my period in a year. I felt like my hormones were literally shut off. I was sick. Bottom line.

Transformation

Another life changing conversation with that same best friend (she is truly a God send!) inspired me to seek help from a functional medicine practitioner in Kansas City. The test results were what I expected. My thyroid was low from years of self-inflicted damage, which caused my metabolism & sex hormones to say good-bye as well. I was also deficient in some other key nutrients. A gluten test indicated that I had a gluten sensitivity & that I’d be better off without it. My “prescription” was as follows:

  1. Get rid of gluten in my diet & eat REAL high quality food (note: taking out gluten naturally helps you “unprocess your diet”
  2. Get rid of all high intensity exercise which is MORE damaging for people with low thyroid problems, & focus on MOVEMENT instead (this is when I fell in love with walking & eventually yoga)
  3. Take supplements (several of the key nutrients I was deficient in)

That’s it people. That is it. No medications. No crazy procedures. No hormone replacement. Just very simple lifestyle changes.

I started this protocol in September of 2014 & by January 2015, I was a new person. I had energy. I had my sex drive back. I got my period. I lost weight. I felt invigorated. I felt balanced. I felt healthy. I remember trying on my summer dresses & swimming suits for my winter trip to Jamaica that month (picture #2) & crying tears of joy because I felt completely different than a year before when I was so sick & miserable.

Picture #3 is from this summer. Nothing has really changed, & to me, that is music to my ears. I finally have BALANCE. I eat well, most of the time. I indulge sometimes, but that’s OK. My metabolism is now healthy enough where it won’t make me blow up like a balloon if I’m not perfect in my diet. I walk every day, focusing on movement rather than exercise. Sometimes I like doing higher intensity exercise too, so I do. If I’m hungry, I eat. If I’m not, I don’t. If I feel like exercising, I do. If I don’t, I don’t. I listen to my body & do what it tells me instead of relying on tracking devices to tell me how many calories I consumed, how many I burned, or how many steps or miles I got in that day.

THIS IS HOW EVERYONE SHOULD FEEL!!! I’m no longer that self conscious girl that I was. I’m not perfect, & I have my days. This world makes it a constant battle. But, the majority of the time I look in the mirror & I’m happy with what I see. I tell myself positive things instead of breaking myself down. Am I as skinny as I was on my wedding day? No. Do I have cellulite? Yes. Do I have some junk in the trunk? Yes. (haha) But, guess what? I’m healthy. I feel great. Those “imperfect” things about me are what make me ME & after working on my MIND day in & day out for YEARS, I am finally at that place. That’s why it breaks my  heart when I see other people struggling with what I struggled with, & that’s what made me finally write this blog post today.

Balance, people. It’s not about eating less & exercising more. Please don’t make the mistake I did. Just listen to your body & guess what, if you exercise less you probably won’t feel like eating as much & if you exercise more, you’re probably going to want to eat more. BALANCE. Eat well. Live well. Move well. Be kind to yourself. TRUST yourself. Not the app on your phone that’s telling you what to do. Not the crazy fitness model instagram posts telling you how you should look. BE YOU & be confident in that. THAT is what is most attractive, take it from my husband 😉

– Janeen

PS: If you would like some more resources & people to follow who believe in this same thing, here are a few of my favorites:

Robyn Johnson 

Dietitian Cassie 

Shawn Stevenson (specifically his podcast, the Model Health Show)

Dr. Jade Teta 

Abel James (specifically his podcast, Fat Burning Man)

Dr. Mark Hyman 

Erin Mullins, Fit Rocker Chick (she has my SAME STORY, I swear…it’s craziness

– Natalie Jill ~ she’s very into fitness but from what I’ve heard her talk about with her new book, “Unprocess Your Diet” her views on nutrition are on point

Love In The Wind: Trust in God & Soar!

Hey guys!!

I’ve been a little MIA on this blog for awhile, but hey … that’s life 😉 However, I recently had an experience that I just can’t help but write about. My little brother got married last weekend!! It was a great day & I had the honor of playing one of my newest songs, “Love In The Wind.”

FullSizeRender (5)

I find it funny & awesome how God works in mysterious ways in our lives. When I started writing Love In The Wind, I just knew that I wanted to write a love song. I didn’t really have a reason for that, I just knew that’s the direction I wanted to take it. I wrote a beautiful, pretty simple, lovely melody. This was going to be my love song. Then, out of the blue, a new sequence in the left hand came to me & at first I thought, “Oh man…this is going to be so awesome for my next song!” However, I soon realized that it complemented my love song very well & that I could combine the 2 ideas.

Pretty soon, my special 2 part song, “Love In The Wind” was born & I created this whole story in my head on what the song was about. This fueled the song & made it become one of my favorite songs I’ve ever created. I imagined Part 1 of the song being the story between 2 people in love.. passionate & romantic. The song changes at Part 2 & this is where the “wind” comes in. At this change, I imagined that something happened between the couple & they could no longer be together for whatever reason (like death or military or something like that). In this part of the song, they are no longer together but can each feel the other’s “love in the wind.”

Have you ever had that feeling? Like when someone you love is no longer with you, but you can still feel their love with you? I have… & it made this song really resonate with me in a way that no other song has. In fact, once I completed the song, the first person I shared it with was my husband & I was in tears afterward.

When Kevin & Abby asked me to play a song at their wedding, I could think of no better song to play. Not only is it a gorgeous song for a wedding in general, but there is a deeper meaning in choosing this song for them. Abby’s mom Jean passed away 8 years ago & I just felt this deep sense that this would be the perfect tribute to her…conveying that her love would be with Kevin & Abby on their special day. I think God (& Jean!) had this in mind when they planted the seed of this song in my mind, even though I didn’t know who or what this song was really for at the time! Oh, and how fitting that the day of their wedding was a windy day.

Now, I have made major strides with my stage fright & performance anxiety problem in recent years, but for months before the big day, I was SO NERVOUS. I thought about it a lot & couldn’t put my finger on why exactly this performance was so different than others. After all, I was only playing 1 song & had played multiple songs at other weddings & events with significantly less nerves.

I ended up settling on 2 things:

#1. It’s a family wedding & my fear stems back to when I was an adolescent & was not able to finish the song at my brother Paul’s wedding.

#2. I am so in love with this song & I want to do the song justice so that it resonates with other people the way it does with me!

I tried to calm my nerves by practicing my song every single day leading up to the wedding day. I prayed a lot to God & to Jean & asked that they would help calm me on the day of the wedding so that I could convey the meaning of the song & sincerely enjoy the experience of sharing it. I still felt some pretty strong nerves as I practiced at church the night before the wedding at rehearsal, & also when I practiced it there the morning of the wedding after taking pictures.

However, once the ceremony started, I felt a sense of calm wash over me & I was significantly less nervous (of course, there were still some there but I was feeling much better!) When it was time for the song during meditation, & all eyes were on me,  I looked at Kevin & Abby & thought, “This is for them.” Then I thought, “OK God, OK Jean, help me out here!” I started playing & really focused on connecting with the music, the meaning behind it all, this special day & how beautiful it is to be able to contribute this gift to the newly married couple. I was comfortable throughout the entire song & I’m happy to say that my prayers were answered. It brought some people to tears & I consider that to be mission accomplished 😉

FullSizeRender (4)

Afterward, some people told me that they could see the trees blowing in the wind through a big clear window that was above me as I was playing the song. I believe that was another little “hello” from Jean. I think, in that special moment, everyone at the ceremony felt her love in the wind…and I’m so blessed to be the one that she was speaking through.

Love,

Janeen

Website: janeenarens.com
Facebook: Janeen Arens Piano 
YouTube: Janeen Arens
Instagram: janeen.arens

Know God First, Because He Knows Everybody

Hey guys!!

Wow! Just got done listening to a new podcast I discovered called “Going Solo” by Matthew Mayer – Solo Piano Artist. I must say, it struck a big chord with me, especially when I heard this quote by the solo piano artist being interviewed, Kim Deardorff. Kim spoke a lot about letting God work through you & trusting in Him to guide your path. This shift in thinking for me was the sole reason I had enough courage to put an album out there into the world. To say this podcast interview was relatable would be an understatement. My new go to motto is “Serve the Lord.” When I’m in pressure situations or if I’m nervous that I’m not good enough, I tell myself that serving God, & in turn serving the world through God, is the purpose behind what I’m doing, & He will help me through it & guide me according to His path for me. I’ve been trying to know God first, & that has made all the difference for me.

-Janeen

Website: janeenarens.com
Facebook: Janeen Arens Piano 
YouTube: Janeen Arens
Instagram: janeen.arens

Kim Deardorff Quote.jpg

From Fear to Joy: My Transformation in Performance

Hello everyone!

My friend Dana recently shared a picture on Facebook from her beautiful wedding back in September that I had the honor of playing for! When I saw the picture, it brought up lots of emotions. Here’s why…

Playing for Ramm Wedding

When I first saw this picture, I felt proud. If you would have asked me 10 years ago how I would have felt seeing a picture of me playing at a wedding in front of hundreds of guests, I would have said, “TERRIFIED.” In fact, I did play at some weddings in my early days, but I always approached it with FEAR, so it was never enjoyable for me (until it was over).

One of the defining moments in my past was when I made a mistake playing for my brother’s wedding. Because I was consumed by fear, this one little mistake led me on a downward spiral & I could not even continue the song. Instead, I stopped playing, sat at the piano, & burst into tears until my Dad came over & hugged me & told me everything would be OK (cue “Safe in Daddy’s Arms” here).

I am now a new person. I am grown up. I have rediscovered my passion. I have learned to view my gift through a whole new lens. Instead of approaching these challenges with fear, I approach them with joy & gratitude that I have this gift from God to share with others.

This wedding was my most challenging public performance to date, yet I was the MOST comfortable I’ve ever been playing in front of a large audience. This picture is a beautiful reminder of that, & it brings me to tears (of joy)!

– Janeen

Website: janeenarens.com
Facebook: Janeen Arens Piano 
YouTube: Janeen Arens
Instagram: janeen.arens

Latest Obsessions = Big Magic + Canva

Hey guys!

So lately, I have been obsessed with 2 things:

  1. The book, “Big Magic: Creative Living Beyond Fear” by Elizabeth Gilbert 
  2. Canva (a website where you can make your own graphics w/ text, etc. Amazing. Go there now.)

Seriously, the book “Big Magic” was just one of those that totally connected with me. I found myself opening my eyes really wide & having these “A-ha” moments ALL THE TIME. I was like, “Is this lady talking directly to me, or what is the deal?” Those types of books are THE BEST. I want to read it again already. It’s all about our creativity, & our relationship with creativity, & how to harness & protect & love & best use our creativity. Fabulous. Buy it now.

As I was reading through the book, I started taking pictures on my phone of the pages with my favorite quotes (I ended up with lots of pictures by the time I was done). Meanwhile, I had also discovered Canva. I had heard about this a long time ago but just never got around to checking it out until now. I am in love. It’s so fun to play around with different graphics & text & font. It’s a fun way to use the “design” part of my creativity.

Anyway, I got to thinking & I figured I’d combine these 2 obsessions & make a whole bunch of canva graphics with my favorite Big Magic quotes! Genius right? Thought so. So, here I am sharing all my creations with you! Hope you enjoy these 🙂

  1. I swear, when I read this quote, it jumped off the page & slapped me in the face. At the time, the author was talking about a woman who had once loved figure skating as an adolescent. She abandoned it for various reasons, but came back to it in her adulthood. It is now a huge part of her life & her happiness to be able to express herself & her creativity in that way. This is what happened to me with my piano stuff. As an adult, I have a totally new perspective on this creative passion of mine. My creative work through the piano is something that makes me happy. If I just focus on that, instead of worrying about everything else I can’t control, all will be OK 😉 Big Magic Quote
  2. Now that I have this passion back, I never want to give it up. Inspiration is a funny thing….sometimes it’s there & sometimes it’s not. Either way, when it does decide to pay you a visit, there is nothing better.
    Big Magic Quote - How I want to spend my life
  3. Trust this feeling. If something is lighting you up, go for it. Life is too short to play it safe.
    Revolution - Big Magic Quote
  4. I have DEFINITELY had this feeling before. I especially feel this way about my song, Stargazer. Considering the fact that was my 2nd song I ever wrote, that it is very complex & probably pushed the skill level I had at 14 years old & still challenges me to this day… I seriously look back at that song & think, “I don’t know where that came from.” Sometimes when writing, I describe it as having an out of body experience. That’s what this quote is talking about. And I definitely relate.
    Big Magic Fairy Dust Quote
  5. I love this one!! It’s so true … even though I often cannot explain how it happened, it’s the best to be able to have a creative work that will NEVER go away. This is the token or souvenir that is inspiration’s gift to me, that I can keep forever.
    Big Magic Souvenir Quote
  6. In the book, Elizabeth talks about creativity like it is its own separate entity. Definitely a different concept, but I love thinking about things in different ways, so I enjoyed it. She talks about ideas & inspiration like they need an outlet RIGHT AWAY otherwise it will leave you & find someone/something else to be expressed through. I connected with this because I’ll often have my best ideas for songs when I’m out walking or driving on long road trips. I’ll have basically the whole song figured out & playing in my head but obviously I don’t have a piano handy to actually let the work out & create it!! However, I can feel that it needs an outlet, otherwise I will forget it & it will leave me. Therefore, thank God for technology, because I will just take my phone out & hum or whistle a voice memo of the melody of the song that is in my head. That way, when I listen to it later, it triggers the whole song that I had figured out in my head & I can then express it through the piano. I have learned to find a way to let the idea out RIGHT AT THAT MOMENT otherwise I may not get it back.
    Big Magic Quote - The Work Wants to Be Made
  7. This quote served as a reminder to me to never shut out my creativity. If a little bout of inspiration hits me, I should try to spend some time with that instead of constantly busying myself with other noise. I often listen to podcasts or music while I walk or drive, but sometimes, I’ll have a little melody pop in my head randomly. When this happens, I will immediately turn off whatever I’m listening to & spend some time with that idea. It often develops in my head & becomes a full song that I will then bring to life through the piano. This quote is also a good reminder not to be afraid to share my work. For the longest time, I was closed off to sharing my songs. I’m not sure if it was humbleness or fear, but either way, I’m glad that I’m getting to the point where I’m courageous enough to share what I’ve created.
    Big Magic Quote - Treasures Inside
  8. HAHA! OK, I apologize in advance for the language in this one, but I just cracked up when I read it. This one is a funny & light-hearted reminder to not take your work so seriously. I need to remember that the work that I create first & foremost is for ME. It’s my very own expression of my encounter with inspiration & so honestly, if no one else likes it, that’s ok, as long as I like it! Obviously, I hope that my work can bring enjoyment to others, but if that’s the case, I consider that bonus! I will continue to share what I create in case it can touch the hearts of others, but if no one else in the world thinks it’s good…. oh well. It wasn’t for them anyway. And they are free to create something they like instead 😉
    Big Magic - Go Make Your Own Art (1)

Honestly, you guys … I could have done 20 more of these but I had to draw the line somewhere. I would highly suggest reading this book. It may not be EVERYONE’s cup of tea, but it sure was mine…. so I couldn’t help but share. Hopefully you all enjoyed the quotes & graphics anyway! 😉

Thanks for visiting! If you’d like to check out some of my musical creations, I’d love it if you would visit my new website!

Stay Creative, Friends 🙂

Love, Janeen

 

 

The Miracle Morning Life S.A.V.E.R.S. – Simple Practices You Can Do Each Morning to Change Your Life!

Hey guys!

So, the other day, I was listening to Pat Flynn’s “Smart Passive Income” podcast, & he had a guest on the show named Hal Elrod who wrote a book called “The Miracle Morning.” As the title alludes, this book is all about the benefits of getting up early, the steps we can all take to get up earlier, start our day off with intention, & how implementing this habit can truly change your life! If you listen to or read any type of personal development content, you will see this come up ALL THE TIME. Getting up earlier to allow some time for yourself is one major key in having a happier, more organized, focused, & fulfilling life.

As I mentioned in my last personal development post on the Weekly Rhythm Register, I’ve been needing some extra motivation to get back into this habit. After hearing Pat Flynn’s episode with Hal Elrod, I downloaded Hal’s podcast & put his book “The Miracle Morning” on my list of must-reads 🙂 I haven’t read the book yet, so can’t personally vouch for the book itself, BUT Hal discusses a lot of the book’s content & principles on his podcast & on his website & I just couldn’t wait to share this one concept with you: The Life S.A.V.E.R.S. This is an acronym for the 6 things he suggests everyone to do first thing in the morning before doing anything else!  A little more research into this concept has me really excited to more consistently put these things into practice.

So, here are the 6 Life S.A.V.E.R.S.

  1. S = Silence

~ This is another thing you’ll hear over & over again if you regularly listen to or read personal development content. Time for silence is a major contributor to a happier, more fulfilling, & productive life. This can be in the form of meditation or prayer. Spending just a few minutes in silence can help us feel more grounded & connected to our true priorities. This is a chance to start your day off with clarity, calming your mind so that you’re able to gain perspective & tap into what Hal describes as our “super-conscious” mind AKA connection to an infinite intelligence AKA GOD! In his podcast about this subject, Hal quoted one of my favorite quotes of all time, “We are not human beings having a spiritual experience, we are spiritual beings having a human experience.” Powerful stuff. I like to spend just a few quiet minutes in the morning in silent prayer, offering my day up to God, thanking him for his blessings, & asking him to guide my path. Whatever form of silence you decide to practice, it’s important to go somewhere with absolutely no distraction. This is hard to do at first, but I have found it gets easier & easier the more you practice (and it helps to close your eyes….just don’t fall back to sleep! Ha!)

2. A = Affirmations 

        ~ Hal gives a 4 step process for creating affirmations. First, write down what you want in your life. To narrow your focus, separate into different areas like business, health, relationships, lifestyle, etc. Second, write down why you want those things. Often when writing your “Why’s” you gain clarity on whether or not you actually want that thing you wrote down – this is the driving force behind those goals you created. Third, write down what obstacles are preventing you from getting the things you want & how can you remove those obstacles. Finally, write down what you are committed to doing EVERY DAY to achieve those goals. Once you create your affirmations, read these every single day & modify or change them if needed as your life moves forward. This section on affirmations is something I have not tried yet in my daily routine, so I’m anxious to implement this & see the effect that it has. Seems like it could be a very powerful practice, starting your day off with your goals in mind!

3.  V = Visualization 

          ~ This is when you visualize the end result of something you want as if it has already happened. Visualize being at that place & the feelings that you have associated with it. Doing this transforms a desire/goal/dream that may currently be “cloaked in fear,” as Hal describes, into a real possibility & helps you break through that fear & propel you forward toward achieving that goal. After you’ve visualized the end result, then visualize the DAILY action that you must take to make your vision a reality. The key to this is to visualize the daily action in a positive light (you’re smiling & enjoying the process). An example that Hal gives is having a goal of writing a book. First, visualize people reading the book, smiling, enjoying it, sharing it, & having it influence their lives. Then, think about the daily action of writing the book & visualize yourself enjoying the writing process, being inspired & having the ideas flow through you. That’s just one example, but this principle can be applied to any goal! Again, this is not something I currently do, but excited to take a minute or 2 each morning to practice this & see the effects!

4.  E = Exercise 

~ I think we all know the benefits of exercising, but there’s something to be said for exercising in the morning, even if it’s just a few minutes! Morning exercise gets more blood flow & oxygen to your brain & gets you in a peak mental, emotional, & physical state to tackle your day. My morning exercise of choice is yoga, but you can do anything that floats your boat! Remember, this does not have to be a long hard workout. Hal says that even just 1 minute of jumping jacks can have significant benefits for your brain 🙂

5.  R = Reading 

~ Spending some time on personal development each morning is something that I strive to do! Hal suggests a few minutes of reading (something non-fiction for self growth) each morning, but I think that listening to audio books or podcasts can be lumped into this category too. Podcasts & audiobooks are great, because you can listen to them while you do another activity, like exercise, cooking breakfast, getting ready, or driving to work. However, there is something to be said about reading an actual book, so I’ve been trying to give myself a few minutes each day to read a good personal development book! Even if it’s just a few pages each day, that practice compounds & eventually gives you a wealth of knowledge you wouldn’t have otherwise had!

6. S = Scribe

~ AKA: Journaling. This is one that I’m really excited about because I used to LOVE journaling, but have gotten out of the habit in my old age 😉 I’m looking forward to getting back into it. A lot of personal development experts say that the act of writing has a major effect on us. Hal suggests a journal called the “Five Minute Journal,” which has a section for morning journaling & evening journaling. The morning journal includes writing down 3 things you’re grateful for, 3 things that would make today great, & 1 daily affirmation that you’re committed to doing/practicing that day. The evening journal includes writing down 3 awesome things that happened that day (can be super simple things!) & writing how you could have made that day better. You can follow these guidelines or journal whatever you want! To give myself some extra inspiration, I purchased a custom journal from zazzle.com. They have SO MANY awesome choices for journals that you can customize with your own name, text, words of inspiration, quotes, etc. The one I ordered is pictured below. Click here to make your own!

Journal

Alrighty, so those are the 6 Life S.A.V.E.R.S. to try to implement to your morning routine before the chaos of your day starts! I love the mornings that I’m disciplined enough to get up early & get some of these things done before having to rush off to work. Again, this doesn’t have to be 2 hours of your time! Even just getting up 15 minutes earlier to work on a few of these areas can make a dramatic difference. Start small! Heck, Hal even has a “6 Minute Miracle Morning” post on his website where he tells you how you can literally spend 1 minute on each of these areas. Go here to check that out! Another important thing to note is that these do not have to be done in the order listed! Do what works best for you 🙂

Also, if you’d like to listen to the whole podcast about this topic, go here or download Hal’s podcast, “Achieve Your Goals” from the app store.

I’m looking forward to trying all of these out for myself! I’d love to hear what you think of these or if there’s any other ideas you have to implement into your morning routine 🙂 Comments always welcome!

Thank you for visiting my page! Live well,

– Janeen

Weekly Rhythm Register – Useful Accountability Tool for Daily & Weekly Goals

Hey guys!

Today I wanted to share with you a tool that I use & find very helpful when I need some extra motivation & accountability for those daily or weekly goals that I have. Ever since moving into our new house, I feel like my routine is a bit thrown off & I need some help getting back in the groove! I have a lot of daily goals that are much easier for me to accomplish when I get up early in the morning, but I have been SLACKING lately (new bed is just too comfy I guess!). So, I decided to turn back to this handy dandy tool: The Weekly Rhythm Register.

This is a tool that I discovered through the book, “The Compound Effect” by Darren Hardy. This is a great book to read for personal development, by the way! It really opens your eyes to the importance of each & every seemingly small decision we make in our life. Anyway, the Weekly Rhythm Register is just one of the many very useful tools/ideas/insight that I received from reading the book. Highly suggested (if you’re interested you can buy the book here)!

Anyway, I found the Weekly Rhythm Register to really come in handy when I first started my health journey (read about my journey here). I had so many changes being implemented & so many things to remember each day (morning supplements, night supplements, new eating habits, new work-out habits, etc), so I needed something visual to check these things off of my list each day, and to keep track so I could remember that I did (or didn’t do) everything that day! I keep a to do list in my planner app on my phone (which I will probably share in a different blog post eventually), but there’s something powerful about having a written reminder & physically checking boxes off of your list with a pen.

Here’s what the Weekly Rhythm Register looks like (click on the picture for a larger/better view & to print your own!):

Weekly Rhythm Register Blank

All you do is list each one of your daily or weekly goals in the “Behavior/Action” column on the far left. Then in the “Goal” column toward the right, put the number of times you’d like to complete that goal that week. Then, as you go through the week, place an “x” or check mark for each day that you complete the task. At the end of the week, add up all of the times that you completed each task & put that number in the “Achieved” column. Take the difference of “Achieved” vs. “Goal” & put that number in the “Net” column (could be a negative or positive number, or zero!). Add up each column & place totals in the “Totals” line at the bottom of the table. Review at the end of each week to see the areas that you did great at and the areas that need improvement. I have found that this is a FANTASTIC way to hold yourself accountable 🙂

Each person’s Weekly Rhythm Register is going to look completely different, because each one of us has different goals & priorities in life! So, modify according to what is important to you. Also, this can (and should!) change as your goals & priorities change, so feel free to switch it up as often as you need to!

Just for reference & for the sake of sharing, this is what my current Weekly Rhythm Register looks like for this week (again click on it for a larger/clearer version):

FullSizeRender (3)

As you can see, mine is focused on my spiritual & health goals, but this can be used for any area of life (personal, professional, relationships, etc.)

Hopefully this is just the kick in the butt I need to get back on track! Wish me luck 😉

Feel free to leave me a comment if you have any questions or would like to share a helpful tool you use for goal tracking & accountability! I’d also love to hear how this works for you.

Thanks for visiting! Until next time,

– Janeen