Creating Healthy Habits on Purpose

Habit Accountability: A practical how-to guide with a free download!

We all know the power of habits. Habits shape our reality whether we realize it or not! Let me ask you this… Are you proud of your health habits? Are the habits you currently have creating the reality you desire?

“Repetition of the same thought or physical action develops into a habit which, repeated frequently enough, becomes an automatic reflex.” — Norman Vincent Peale

I created an accountability sheet for my clients based on one I used for years with myself. Now, I’m sharing this with all of you because I firmly believe the world would be a better place if we all held ourselves more accountable. Using the accountability sheet is simple — print a copy and at the end of each day fill out the details under each of the categories.

Nutrition & Hydration

If you record your macros and/or micros, make note of them here. This will allow you to look at overall consistency at the end of each week. Record how much water you drank and any coffee, tea, or other beverages you may have consumed. This space can also be used to note your food window (ex: 8am breakfast — 8pm finished with last meal = 12-hour food window). Fuel is individualized so use this to help figure out what works best for you.


If you receive personalized programming from RC Coaching, you can put a check in this box. If not, use this space to make a note of what exercise you completed. This space can also be used to track progress and personal bests as well as cues from the day’s workout to solidify those learnings.


This will look different for everyone. The point of having this here is for you to get in the habit of taking care of yourself each day. Some examples of what recovery could look like: Epsom salt bath, massage, steam room, stretching, yoga, relaxing walk, bike or swim, soaking up Vitamin D (skin exposed to sunshine outdoors), or bodywork such as foam rolling, acupuncture, dry needling, prehab/rehab drills, lacrosse ball, voodoo floss, etc. Whatever it is you choose is perfect — all that matters here is that you’re taking action to restore your body and mind to its most optimal state.

Mindful Breaths

We breath all the time… so we might as well ensure we are breathing intentionally! My personal goal when I was developing a more mindful breathing practice was to take 100 mindful breaths a day. This could look like 100 breaths in a row or 10 “sets” of 10 “reps” throughout the day. The pace/count of your breathing isn’t nearly as important as just slowing down and breathing on purpose.

If you like to focus on counting — an easy place to start is exhaling for double the amount of time you inhaled. Example: 5-second inhale with a 10-second exhale. There is also a technique called box breathing. Example of box breathing: 5-second inhale + 5-second breath-hold + 5-second exhale + 5-second hold.

*Pro-tip: focus on breathing through diaphragm. A good cue for this is to think of expanding your rib cage in every direction — 360 degrees. Most people spend a great deal of time “chest breathing” which is a more shallow breath up into the shoulders and chest. This is NOT an ideal type of breathing and exactly what we are trying to combat with mindful breathing here.


Sleep is THE most important thing we can do. There are studies demonstrating how even 2 days of inadequate sleep can lead to pre-diabetic blood levels. Yikes! Aim for 8–9 hours of sleep each night (even more for athletes or heavy manual-labor workers). This section can be used to track hours and quality of sleep. This will allow you to see your consistency each week.

Pro-tip: aim to go to sleep and wake up within 30–60 minutes of the same time each day for optimal circadian rhythm.

Notes & Thought Downloads

Use this to download/empty/”braindump” any thoughts lingering in your mind from the day. You can make notes on anything else relevant from the day or things you’d like to remember. This space is yours to use as you desire!

Wins & Learnings

Recognizing your wins from the day will help create more of them. Wins can be big or small. Examples: I followed through on a project at work, I pulled all the weeds in the yard, taught my dog a new trick, stopped eating after I was full, introduced myself to someone new, etc. There is no right or wrong approach to this. Take time to think about what went well (and why!)

RCCoachMe doesn’t believe in “win or lose” — we believe in “win and learn.” What “failures” did you encounter? How can you learn from them? What lessons can you take from the challenges? Make note of the learning(s) then begin to implement them.

This accountability sheet is not meant to be vastly time-consuming or mentally taxing. Rather, this is meant for you to set aside 5–10 minutes each day to analyze, reflect, and grow. The compound effect will begin to take place, meaning, setting aside time to fill this out each day will create MASSIVE change for you over time. It’s one thing to set or have goals. It’s another thing to ensure you’re tracking your progress through daily habits that will make those goals a reality.

Moral excellence comes about as a result of habit. We become just by doing just acts, temperate by doing temperate acts, brave by doing brave acts.” — Aristotle



Coach Rebecca