What is the issue?

When it comes to weight loss, we often focus on external factors like diet plans or exercise routines. But have you ever considered that the key to sustainable change might lie within you? Your personal values – those deeply held beliefs that guide your life – can be a powerful force in your weight loss journey. Yet, many of us struggle to identify and articulate these values, let alone use them as a compass for our health decisions.

What do you think?

Take a moment to reflect on the times in your life when you felt most fulfilled, satisfied, or truly yourself. What was important to you in those moments? What motivated you to act or make decisions? These questions can help us start to uncover our core values.

Consider jotting down your thoughts in your Captain's Log. What patterns or themes do you notice? Are there certain principles or ideals that consistently show up in your most meaningful experiences?

What else would be good to know?

Your personal values are like the name of your boat – they represent who you are and what you stand for on this journey. They're not just abstract concepts; they're the driving force behind your most authentic and motivated actions.

Values differ from goals in that they're not endpoints to be achieved, but rather guiding principles that inform our choices. For example, "health" isn't a value, but "vitality" or "self-care" could be. These values might lead you to make health-oriented decisions, but they're about more than just physical well-being.

Research shows that when our actions align with our values, we're more likely to sustain behavior changes over time. This is because values tap into our intrinsic motivation – that inner drive that doesn't rely on external rewards or punishments.

In the context of weight loss, understanding your values can help you make decisions that feel authentic and meaningful to you. It's not about following a prescribed plan, but about creating an approach that resonates with who you are at your core.

Most people are motivated by three key domains:

Belonging:

The need to connect with others and be part of a community.

Autonomy:

The desire for independence and self-direction.

Competence:

The drive to master skills and feel capable.

Your unique combination of values likely touches on one or more of these domains. Understanding this can help you tailor your weight loss approach in a way that feels natural and sustainable.

How do I apply this right now? How do I explore this more?

Let's dive into some exercises to help you identify and articulate your core values.

You may stop reading the lesson and do the activity now or wait until the end of the lesson to do the activity in sequence.

Once you complete the lessons, the activities appear on their own pages so you can find them and repeat them anytime.

Activity 1:

Revealing Your Core Values

This exercise will guide you through a process of reflection and analysis to uncover your top 3 personal values.

Start the Revealing Your Core Values Activity

Activity 2:

What Will You Name Your Boat?

Take a moment to look at the image above.

This is Hamilton Harbour, right beside where I live. Do you see the boat named “Hygge”, the Danish word that roughly translates to a mood of coziness and comfortable conviviality with feelings of wellness and contentment? This boat is named for the values of its Captain.

As you look at this image, consider:

If your boat had a name based on your values, what would it be?

Write your reflections in your Captain's Log.

How do I bring it all together?

Now that you've identified your core values, take some time to reflect on how they might inform your weight loss journey. Ask yourself:

1. How do my values align with my desire for weight loss?

2. In what ways can I make choices that honour these values while pursuing my health goals?

3. How might focusing on my values, rather than just on weight, change my approach to this journey?

Remember, your values are your internal compass. They can guide you through challenging decisions and help you stay motivated when the journey gets tough. By aligning your weight loss efforts with your core values, you're more likely to create sustainable, meaningful change.

How will I know if this is making a difference? How do I start noticing the changes?

As you begin to integrate your values into your weight loss journey, you might notice some changes:

Decision-making becomes easier:

When faced with choices, you'll have a clearer sense of what aligns with your values.

Increased motivation:

You may find yourself more intrinsically motivated, driven by your values rather than external factors.

Greater satisfaction:

Actions aligned with your values often bring a sense of fulfillment, even when they're challenging.

Resilience:

When setbacks occur, your values can provide a stable foundation to return to.

Keep track of these changes in your Captain's Log. Regularly revisiting your values and how they're influencing your journey can help reinforce their importance and keep you on course.

What is next?

In our next lesson, we'll build on the foundation of your core values to create a vision of your "10/10 Self." This vision will help you set meaningful goals that are deeply aligned with who you are and who you want to become.

Remember, identifying your values is not a one-time exercise. As you progress on your journey, you may find that your understanding of your values deepens or evolves. Stay open to this growth, and don't hesitate to revisit this lesson and activities as needed.

What Will You Name Your Boat? Revealing Your Core Values