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Initial Score 
Final Score on Completion of Book
Peter Davies
If you want to transform your life, you need to transform yourself first. To do this, it’s important to make your own self-care your number one priority.
I’d like to make a distinction here between self-care and being selfish, as these two terms are quite different. Some people feel uncomfortable about putting their own self-care first, thinking it a very selfish way of behaving. From a coaching point of view, self-care is a ‘self-ful’ activity, not a ‘self-ish’ one. The more you work on yourself, invest in yourself, take care of yourself and fill your own cup, the more you have to give others. I actually believe it’s selfish not to take care of yourself first. When you neglect yourself you’re running on empty tanks, which drains energy from other people rather than supports them. Remember, you can’t give what you don’t have, so unless you love and nurture yourself first, you won’t be able to give these gifts to others.
How did you score your health and well-being on the Wheel of Life in Step 1? How did you score on the Transformation Quiz? You’ve probably already gained a few clues as how you can take better care of yourself.
Surprisingly few of us are as kind to ourselves as we’d like to be. Late nights, excessive eating, drinking, smoking and other bad habits don’t do you any favours. I challenge you to take action now to take the best possible care of yourself – for a start, why not book yourself in for a massage, spend more time with friends, have a fabulous haircut or do more of something you really enjoy?
Are You Getting Sufficient Sleep?
A common issue I address with clients is one of adequate sleep. These days few of us get as much sleep as we really need to operate at our best. Whether you’re someone who needs eight hours each night or someone who can function quite happily on only six hours is for you to decide. Why not track the number of hours sleep you are actually getting over the next week and compare it with the number of hours you know you really need? Do you need to make any changes here? I would like you to put a system in place to ensure that you have a regular pattern of perfect sleep for you. I challenge you to go to bed no later than 10 p.m. at least one night per week!
Eating Well
If you want to lead a healthy, energetic life, eating well goes without saying. Ensure you nourish your body with adequate nutrients, cut down on fat, junk foods, alcohol and caffeine and drink plenty of water. You might decide your body needs an occasional ‘de-tox’ to really enhance your well-being and sense of self.
Regular Exercise
Regular exercise is an essential ingredient for a healthy life. I challenge you to commit to at least 30 minutes of exercise you enjoy three or four times a week. If you have young children and find it difficult to get out of the house, use an exercise video, go out walking and look for ways you can become more active in your everyday life. If you work long hours and have a sedentary lifestyle, exercise is crucial for you. Playing a sport might be ideal for you – maybe golf, tennis or badminton – or perhaps swimming or yoga would suit you better. There is a wide range of exercise options. Select the activities that appeal to you the most, decide how often you want to do them and plan them into your life. Enjoying sunshine and fresh air and breathing deeply are also key elements to enhance your vitality. Take regular walks and spend time outside in nature to restore yourself.
Health Checks
I know these can be easy to overlook, but they are an important way of helping you to identify any possible problems at an early stage, so you can nip them in the bud. Are you scheduling regular visits to the dentist, doctor, optician, nutritionist and/or other appropriate professionals?
Your Image and Appearance
Your appearance is a reflection to the outside world of the inner you and the extent to which you value yourself. If you are looking and feeling great, you will be exuding confidence, energy and vitality as you go about your daily life. Are your clothes, shoes and accessories doing you justice? Clear out or give away anything that doesn’t suit you or make you feel good.
I want you to develop your own sense of personal style. If you want to try a cost-effective way of changing your clothes, why not visit a dress agency and experiment with a few quality second-hand items? You might want to visit an image consultant or get a free make-up lesson at a cosmetics counter to get ideas. Wear the colours and styles that bring out your best. The same goes for your hair, make-up and skin-care – making the most of your own natural features will make you feel better about yourself.
Interests, Fun and Inspiration
These are an important part of your self-care and a fabulous way of nurturing your soul. I want you to ensure you’re sprinkling plenty of music, humour, dance, interests and hobbies over your life so you have something to look forward to every day. It goes without saying that the more you fill your life with things you enjoy – big or small – the greater your sense of contentment will be.
What are the things that give you a real sense of joy? Perhaps for you it’s spending quality time with your children or sleeping on freshly laundered bedding, playing tennis or having fresh flowers and candles in your home.
