From Overwhelmed to Aligned: A Simple Checklist for Taking Action That Lasts
I remember the first time I read The Tortoise and the Hare as a kid. The idea that the tortoise actually wins? Ridiculous. The slow guy beats the fast one? No way.
Many years later, after becoming a coach, a mom, and experiencing a few burnout cycles of my own... I know better.
The tortoise was brilliant.
When you're ready to make a change in your life, it’s exciting. And that excitement can push us into “hare mode” — full court press, going all-in, and burning out fast. No shame. The hare did it too.
You’ve probably heard of SMART goals, too, and while they absolutely have a place, I’ve found that for many of my clients, SMART goals are often 10 steps ahead of where they actually are and need to be.
When you’re feeling overwhelmed, burned out, or unsure where to start — you don’t need a system. You just need a step.
What if, like the tortoise, you slow down and focus on just one thing? (Thank you Garry Keller and The ONE Thing).
Before you decide what that ‘one thing’ is, use the ABCs to check in with yourself and see if you’re setting yourself up for success. Here’s your personal readiness checklist:
A – Actionable
Is the goal something you can actually act on?
“I want to sleep better” is great, but it’s not actionable. “I will put my phone away by 9:00 p.m.” or “I’ll get sunlight in my eyes within 30 minutes of waking up” are actionable. Be specific.
B – Believe
Do you believe you can actually do this?
Confidence matters. If you’re not sure, scale it back. You don’t have to work out five times a week if that feels impossible. Can you believe in one workout this week? Start there.
C – Clear
Is your action clear?
Vague begets vague. “Go to bed earlier” is a nice idea, but what time exactly? Clarity creates direction so go ahead and get specific.
D – Doable
Can you realistically do this in the next week?
Life happens and adulting is real. Kids get sick. Work gets hectic. Make sure your goal fits within the life you have right now, not your ideal one.
E – Excitement
Are you at least a little excited about this?
Change and bringing in new habits doesn’t always feel thrilling, but you can still have fun! Pair your treadmill walk with your favorite show, or bring a friend to that new class. Excitement creates momentum.
F – Flexible
Can this goal bend with life instead of breaking?
Rigid plans break under pressure. Build flexibility into your goal. Can you shift the time, the location, or the way you approach it if needed? Get creative on how you can show up for yourself no matter what.
G – Grounded
Does this goal connect to something deeper?
Surface goals are harder to stick to. But if your action ties into a value — like taking care of your health so you have energy for your kids or showing up fully at work — it becomes meaningful.
H – Helpful
Is this action actually helpful to the bigger change you want to make?
Sometimes we choose goals or actions just to cross something off a list. AKA they ‘feel’ productive but don’t really move the needle. Be honest with yourself — is this step really going to help, or is it just a distraction?
Phew, how did that support you?
When your action passes the A–H check-in, you’re ready.
(Want a PDF with the checklist? Send me an email at caitlin@coachingwithcaitlin.com. Really).
No need to sprint. No need to overwhelm yourself with a 30-day challenge or reinvent your entire routine. Just one step, taken on purpose. One day at a time.
Because that’s what the tortoise knew all along: small steps, taken consistently, are how we actually win our race.
What’s your one step today?
Hey, I’m Caitlin! I’m a certified health coach and life coach and I’m here to bring sustainable change into your day so that you have the time and energy you need for the things that matter most.
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