Working Well



Now that you have learned many new skills and tools to be more effective and efficient in your personal and professional roles and relationships, we will focus on how to practice to get even better

In this session, we will explore:

  • the importance of established systems
  • accountability partners
  • the upward spiral of progress


We set goals for improving our nutrition, lifestyle habits and other areas of our lives, including our interpersonal interactions.

We have great ideas, good focus and then---LIFE gets in the way.

Finding and maintaining balance in life requires practicing the skills we've discussed in this program thus far.

Practice reinforces our skills and strengths and helps us change our neural pathways and "muscle memory" to make lasting and sustainable changes.

Some important questions to consider when creating your systems:

  • what systems will support your personality and working styles?
  • what systems will challenge you in meaningful and effective ways?
  • what is realistic, given the current demands of your life?
  • what are your top 3 priorities? i.e. nutrition, family, sleep, etc.
  • who do you have to help you?

Here are some suggestions that other people find helpful to create systems:

  1. Organizing meetings around established meal times, and not vice versa
  2. Using a planner or notebook to write down ideas or follow-up items
  3. Adding all meetings or notes to an online calendar that syncs across computer, phone, etc.
  4. Designating "off hours" when you are completely unavailable for business-related issues
  5. Shopping and meal-planning and cooking on Sundays, to prepare for the week ahead


Questions to consider:

1) Which of these suggestions did you find most helpful?

2) What system do you use now and how is it working for you?



As human beings, our internal motivation may vary greatly from person to person. We often need a little external motivation to help us actualize the goals we've set for ourselves.

For the purpose of this program, to help you be as successful as possible, you had an established BUDDY who helped you stay on track with your goals each week. 

Upon completion of this program, who in your life can be an accountability partner for you? 

Some examples of accountability partners include: 

  • therapist or counselor
  • co-worker or colleague
  • friend
  • domestic partner

Take a minute to consider who you have in your life as accountability partners. The more resources you have available to you, the more likely you are to stay on track with personal wellness and professional goals.

Complete the form below.

Who is on YOUR team?
(check all that apply)


Some experts describe progress, either individually or collectively, as an upward spiral. The spiral of action, change or learning continues up, coming back around to a reference point, but never exactly back to where it began. 

The spiral demonstrates our potential to improve despite needing to repeat behaviors and patterns and habits until they become second-nature.

Consider your progress in these terms. If you find yourself feeing frustrated that you are "right back where you began", consider it is only half-true. While you may be repeating a pattern or habit that has been ineffective for you, you aren't doing it exactly the same way as you did before. You have made adjustments or changes relative to the conditions of your life.

You are a work in progress.


Reflect on something that feels like a spiral in your life right now. What are you experiencing that is teaching you something? What progress have you made in this area? What can you apply to make even more progress?