SELF ASSESSMENT TOOL W1

Use this checklist to assess where you are with your fit mindset and see what you need to work on over the
following 8 weeks. Rate the following phrases, with 1 being the least competent or satisfied with the task, and
5 being extremely competent and confident with the task.

I exercise regularly............................................................................................................................... 1 2 3 4 5

I have a program in place for my training...................................................................................... 1 2 3 4 5

I take time to move my body at least once a day......................................................................... 1 2 3 4 5

I don’t punish myself with exercise after eating something ‘unhealthy’...................................... 1 2 3 4 5

I finish the workouts I start................................................................................................................... 1 2 3 4 5

I don‘t make excuses to skip training................................................................................................. 1 2 3 4 5

Exercise makes me feel happier afterwards................................................................................... 1 2 3 4 5

I feel confident enough to train wherever I like.............................................................................. 1 2 3 4 5

I have a solid understanding of my goals........................................................................................ 1 2 3 4 5

I have a path set out to achieve my goals....................................................................................... 1 2 3 4 5

I have people or actions in place for if I fall off track................................................................. 1 2 3 4 5

I have a system to keep me accountable......................................................................................... 1 2 3 4 5

I pay attention to what I eat............................................................................................................... 1 2 3 4 5

I don’t reward myself with food......................................................................................................... 1 2 3 4 5

I don’t binge on unhealthy foods when I am emotional................................................................. 1 2 3 4 5

I get right back on track when I do slip up...................................................................................... 1 2 3 4 5

I don’t get food cravings often........................................................................................................... 1 2 3 4 5

I know how to plan for when food options around me will be poor........................................... 1 2 3 4 5

I feel confident in my body................................................................................................................. 1 2 3 4 5

I rarely speak negatively to myself about how I look................................................................... 1 2 3 4 5

I love myself........................................................................................................................................... 1 2 3 4 5

RACHEL AUST
MINDSET COACHING SERIES
GOAL SETTING W1
Goals sould be set in chunks of time. First we will set a large 6 month goal, and then we will work our way
backwards and set two smaller goals to help us get to the big one, an 8 week goal, and a 12 week goal. I
like to think of it like rungs on a ladder, we need the lower ones to help us reach the top.

6 MONTH GOAL

Circle the following The primary way I will measure this goal is...

Have I attempted this goal before?

Yes / No

How confident do I feel that I can achieve this goal? What I will have to sacrifice to achieve this goal is...
1 2 3 4 5

To feel more confident in achieving this goal I can:

(a) Talk to someone
(b) Practise more What I will gain out of achieving this goal is...
(c) Learn more
(d) Mindset change
(e) Other _______________________

The way I will remember this goal each day is...

---

8 WEEK GOAL

Circle the following The primary way I will measure this goal is...

Have I attempted this goal before?

Yes / No

How confident do I feel that I can achieve this goal? What I will have to sacrifice to achieve this goal is...
1 2 3 4 5

To feel more confident in achieving this goal I can:

(a) Talk to someone
(b) Practise more What I will gain out of achieving this goal is...
(c) Learn more
(d) Mindset change
(e) Other _______________________

The way I will remember this goal each day is...

RACHEL AUST
MINDSET COACHING SERIES
GOAL SETTING W1
Goals sould be set in chunks of time. First we will set a large 6 month goal, and then we will work our way
backwards and set two smaller goals to help us get to the big one, an 8 week goal, and a 12 week goal. I
like to think of it like rungs on a ladder, we need the lower ones to help us reach the top.

12 WEEK GOAL

Circle the following The primary way I will measure this goal is...

Have I attempted this goal before?

Yes / No

How confident do I feel that I can achieve this goal? What I will have to sacrifice to achieve this goal is...
1 2 3 4 5

To feel more confident in achieving this goal I can:

(a) Talk to someone
(b) Practise more What I will gain out of achieving this goal is...
(c) Learn more
(d) Mindset change
(e) Other _______________________

The way I will remember this goal each day is...

---
ASSESSMENT OF FAILURES

A goal that I’ve had in the past was...

I couldn’t complete this goal because...

What I could’ve done to alter this

outcome was...

The reason I can’t fail my new goals

moving forward is...

To stay focused on my new goals one

positive thing I will do each day is...
RACHEL AUST
MINDSET COACHING SERIES
GOAL SETTING W1
Goals sould be set in chunks of time. First we will set a large 6 month goal, and then we will work our way
backwards and set two smaller goals to help us get to the big one, an 8 week goal, and a 12 week goal. I
like to think of it like rungs on a ladder, we need the lower ones to help us reach the top.

FINDING YOUR ‘WHY’

Who will achieving this

goal benefit?
Have I set this goal
because I feel outward
pressure, or because it’s
something that I truly
want? Explain in detail.

The habits and actions

that I will need to create
to stay on track are...

What is my true “why”?

---

FORWARD PLANNING

Training Nutrition Mindset

A bad habit that I

have currently

What’s stopped me
from changing it before

Who else this behaviour

affects other than me

Plan I will follow or

what I will do to work
on this behiavour/habit/
action moving foward.

RACHEL AUST
MINDSET COACHING SERIES