Action Commitment Worksheet

Date / Time

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Outcome Goal

Eg build muscle, lose fat, feel energetic etc

Behaviour Goal

These are complementary behaviours you use to build towards your goal. Eg outcome goal "build muscle" = eating a healthy caloric surplus Or outcome goal "lose fat" = eat in a healthy caloric deficit.

Chosen Skill

Eg eat plenty of nutrients.

Chosen Practice

Eg eat plenty of lean meats, hit 7 vegetable portions per day etc.

Chosen Small Daily Actions

Eg make and drink a "super shake" everyday. Eat a high protein yoghurt after my sandwich at lunch.

How confident are you in your ability to do the chosen daily action(s)?

What might make you more confident in your ability to do the chosen daily action(s)?

Eg Only doing these actions 5 days per week, and having a clearer portion size for protein yogurt

Revise Small Daily Actions

If confidence scores are less than 8/10 work with you coach and think about easier actions you can complete more regularly. For example "drink a super shake everyday," could change to "drink a super shake 3 times per week."

How, and how often, will you measure progress towards the outcome goal? (I.e., what are you tracking, how often, and how will you know if you’re moving forward on your outcome goal?)

Eg measure body composition monthly to show change in lean body mass.

How, and how often, will you measure progress on behavior goal(s) and/or action(s)? (I.e., what are you tracking, how often, and how will you know if you’re moving forward on your action(s) and behavior goal(s)?)

Daily: Track specified actions using HWK Habit Tracker. Weekly: Review assigned actions to identify what is working and what might need adjustment, or additional support and guidance from coach to help execute.

What will help you do the action(s)? (E.g., skills, resources, supports, etc.)

Eg - I already loosely plan many of my weekly meals, I like many different protein sources, and I know how to cook many of them too

Looking forward to the next few weeks, what challenges are likely to come up?

Eg - I have a stag / hen party weekend in a few days where getting in protein regularly will not be as easy. Vodka shots want be a problem though...

What planning, preparation and/or adjustments, if any, will you need to make to work through those challenges?

I will bring protein powder to make a daily protein shake even if I can’t make a true Super Shake. I will also bring some tofu to grill along with some eggs and Greek yogurt for breakfast and snacks. And I will aim for progress, not perfection!

Who else needs to know about the action(s)?

I’m going to let my partner know what the plan is, so she can be aware of my goals and intended actions

Action Commitment Worksheet

Revise Small Daily Actions

Coaching

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