my Four Pillars of healthy weight loss
• Food • Activity • Mindset • Sleep
• Mindset

What you can (and can’t) control right now
Trust us: This is going to seriously help your peace of mind.


By Caren Oppenheim

Many of us might be feeling a general lack of control these days—like we’re out of the driver’s seat and just along for the ride. Usually, the more in control we feel over what’s happening in our lives, the more motivated, happier, and less stressed we are. At a time when we’re all reaching to take back the steering wheel, it’s helpful to shift our focus and actions to what we can control and influence.   

Internal vs. external control
We have a strong sense of internal control when we’re in the driver’s seat, knowing that our choices and actions impact what happens to us.
We have a strong sense of external control when we feel like we’re in the passenger seat and that other people or circumstances determine what happens to us. 

3 fast facts
  1. At any given time, both internal and external control are at play. There are things we can and can’t control, and things that fall somewhere in the middle.
  2. The more control we feel we have over what happens in our lives, the more motivated we are to take action.
  3. To regain a greater sense of internal control, we can shift our thoughts and focus our actions on what we can control and influence—not what we can’t. 

List what you can’t—and can—control. Then use that information to help you get back in the driver’s seat.
  • What you can’t control or influence. Government decisions, what’s left in the grocery store...the list goes on. The more time spent focusing on those things, the more likely you are to be stressed. Once we’ve accepted what’s out of our control, it can actually help you feel more in control.
  • For example: schools and restaurants being closed, trips being cancelled.

  • What you can influence. Sure, you can’t fix what’s on the news these days (we wish!) or how constant it is, but you can change how you’re responding to it. Try hitting the off button or dedicating one time each day for a news check-in. You can also spread positivity with other members in Connect! 
  • For example: the well-being of others, sharing only the information you know. 

  • What you can control. Focusing your attention here is powerful. Zone in on what's in front of you in the present moment—instead of worrying about what may or may not happen in the future. Try practicing mindful breathing, listening to music you love, or diving into a book. Another idea? Try something you've always wanted to do but haven't had time for. Learning a new language or cooking from scratch, anyone? 
  • For example: the amount of time you spend on social media, the food you choose to eat.
This month, why finding joy is so important
How a little feel-good fuel can help your weight-loss and wellness journey really take off.
This week’s technique is: Make time for what you enjoy

Try this!
Prioritize something you find fulfilling with the steps below.

List activities you enjoy doing (we've included some of our favorite ideas!) –or one you might enjoy:
• Painting • Reading • Hosting a game night • Going to a concert • Donating
supplies • Mentoring a child • Cooking a meal • Heading to a yoga class, etc.

When, where, and how often (and long) do you realistically have time to do what you like this week?

Pair an activity from step 1 with a time from step 2: (e.g. Wednesday, Reading @ 8:00pm or Sunday, Hosting a game night @ 6:00pm).

Schedule it. Yes, literally. Add it to your calendar so it becomes a priority. Have a backup plan in place in case something gets in the way so you can stil make time for it.

Let’s dive a little deeper...

Is your calendar full of things you have to do—but not a whole lot of what you enjoy doing?

Doing something you enjoy (or find meaningful) can help you experience positive emotions that can boost overall happiness.

You may think you’ll be happy after you reach your goals (totally normal), but studies say it works the other way around. When people are happier, it can help them reach their goals. Making time for the things you enjoy—even if only for just a few minutes a day—is actually a strategic way to make your journey easier.

To make time for things you enjoy, make it a priority (aka schedule it on your calendar).


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