Map Your Health Journey, Assess Your Habits and Define Your Goals

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Juggling the various roles at this stage of your life, it’s really easy to overlook your health. The first steps to map your health journey are to assess your habits and define your goals.

By observing and recording your current habits and setting achievable goals, you pave the way for a healthier and happier future. Here’s a guide to help you navigate this important process and hopefully, add just enough fun and challenge that you stay the course!



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Assess Your Habits

Before setting any goals, it’s crucial to assess your current habits.

Take some time to reflect on various aspects of your health, including physical, mental, emotional, and spiritual well-being.

Ask yourself questions such as:


  1. How do I feel physically?
  2. Am I experiencing discomfort or pain?
  3. How is my energy throughout the day?
  4. What are my current health conditions?
  5. How is my overall mood?
  6. How is my mental clarity?
  7. Am I currently experiencing any stress, anxiety, or depression?
  8. How do I cope with challenges and setbacks?
  9. Do I feel emotionally balanced and resilient?
  10. Do I feel connected to a sense of purpose in my life?
  11. Am I getting plenty of downtime, to recharge and reconnect with myself?


By honestly evaluating these areas, you’ll gain valuable insights into where you are currently and be able to witness your own progress.

Define Your Goals

Once you have a clear understanding of your current state, it’s time to define your health goals.

Your goals should be specific, measurable, achievable, relevant, and time bound.

Here’s how to create effective health goals.

  1. Clearly define what you want to achieve. For me, that’s hormonal balance and pain management. But for you it could be better energy, better moods, adding in more workouts.
  2. Instead of a vague goal like “get healthier,” specify what health means to you. For me, it’s eating less inflammatory foods and exercising more consistently.
  3. Make It Measurable: Establish criteria for measuring your progress. This could involve tracking physical metrics (e.g., weight, body fat percentage, blood pressure), monitoring mental well-being (e.g., mood journaling), or setting performance targets (e.g., running a certain distance in a specific time).
  4. Set realistic goals that you can ‘joyfully’ accomplish. Because if you don’t feel good about it it will be a constant struggle. Say no to struggles.
  5. Consider your current lifestyle, resources, and commitments.
  6. Aim for gradual progress rather than overnight transformations.
  7. Align your goals with your values and priorities.
  8. Focus on what matters most to you and what will contribute to your overall well-being.
  9. Establish deadlines or milestones to keep yourself accountable and motivated.
  10. Break down larger goals into smaller, manageable tasks with deadlines.


Realistic Health Goals

Engage in at least 30 minutes of physical activity five days a week.

Incorporate more fruits, leafy greens and raw vegetables into your daily diet.

Practice stress-reduction techniques such as meditation or deep breathing exercises for 10 minutes each day.

Prioritize self-care activities, such as getting enough sleep and scheduling regular health check-ups.

I journaled for most of my life but stopped around the time my husband Jim died. I just couldn’t wrap my head writing about such a loss. Instead, I got counseling which was a tremendous help.

But journaling is a great way to keep the cobwebs out of your head and it’s amazing to look back years later at where you were. So journal and save them for future reading!

Recording Your Progress

Once you’ve established your health goals, it’s essential to track your progress along the way. Instead of journaling you can also keep a record of your health journey. This allows you to monitor your achievements, identify areas for improvement, and stay motivated.

Here are some effective ways to record your progress:

  1. Maintain a health journal where you can document your daily activities, thoughts, feelings, and progress towards your goals. Reflect on your successes, setbacks, and lessons learned.
  2. Utilize health and fitness tracking apps to monitor various aspects of your well-being, such as exercise, nutrition, sleep, and mood.
  3. Create visual representations of your progress, such as charts, graphs, or vision boards. Seeing your achievements visually can boost motivation and provide a sense of accomplishment.
  4. Share your health goals with a trusted friend, family member, or mentor who can support and encourage you on your journey.
  5. Regular check-ins with yourself, partner or a coach can help keep you accountable and motivated.


Mapping your health journey is a powerful step towards taking control of your well-being and living your best life. We all want that right?!

Remember that your health journey is unique to you, so be patient, kind to yourself, and celebrate every step forward!

Taking excellent care of yourself means knowing what your body needs and then providing it consistently throughout the year. With 2024 here, get your health and wellness program back in place with my 7-Day Wellness Challenge!


The 7 Day Wellness Challenge with Shiree Segerstrom Design and Wellness Logo

7-Day Wellness Challenge

Create an exceptional lifestyle with optimal foods, joyful workouts and effective tools and tips to help you stay consistent, get yourself results and enjoy life to its fullest with my 7-Day Wellness Challenge.  Amazing salad combos, green juicing, detoxing and at home exercise routines guide you in creating a lifetime of healthier habits!

Bye for now!


For more on wellness design and easy home makeovers, check out my post “Give Your Home a Wellness Makeover in One Weekend” plus, the link to my interview with award winning anchor Deirdre Fitzpatrick!


April 10, 2024

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Map Your Health Journey, Assess Your Habits and Define Your Goals

Cold Plunge Tank

Map Your Health Journey, Assess Your Habits and Define Your Goals

Cold Plunge Tank

Map Your Health Journey, Assess Your Habits and Define Your Goals

Cold Plunge Tank