Day Seven - Healthy Habit Accountability Challenge

#healthyhabitchallenge #makeaplan #debpreachuk #painfreeposturemn #accountabilitychallenge #whatsyourwhy #twincitiesfitness #nutritioncoach #health #transformation #body #habits #goals #healthylife #healthyliving #shelterinplace

#covid19 #projectme #eataccordingtovalues #plantosuccees #corevalues #lakevilleminnesota #longtermsuccess #patience#patiencewiththeprocess #onestepatatime #bekindtoyourself #showupeveryday #healthhack #sleepmore #healthylife #stressless #reducestressnaturally #smartgoals #healthylifestyle #personaltrainer #sleepwell #foundationtraining #pilates #posturealignment #egoscue #balancethebody #relievethepain

💥💥 For the next two weeks, I am sharing one #healthyhabit to practice and keep ourselves accountable to being our best selves every day during self-isolation due to COVID-19 💥💥

If you're just joining us you can catch up and review:

Day 7 - Set a Clean Slate Policy

Today's #healthyhabitaccountability challenge is all about the importance of establishing a #cleanslate policy. In this fast-paced, media-driven world where the message of doing more, get better, be faster, it's easy to think that your best efforts are not enough.

And with our current #shelterinplace due to #COVID19 somehow there's even extra pressure to be de-cluttering, learning a new language, exercising each day, or becoming the latest and greatest Pinterest crafter on the plant.

Sigh. Cue the facepalm.

We are not products of perfection. It doesn't exist. When you're working towards making changes in your #lifestyle, guess what? There are a lot of things we will mess up AND a lot of things that we will do well with ALL AT THE SAME TIME! And it's all normal! It's an easy trap to get fixated on mistakes, errors, on the things we mean to do but don't, or the things we don't want to do, but for some reason, can't stop doing. Bad days are inevitable. I'd be a terrible coach if I lied and said you'll never make mistakes. They're going to happen, guaranteed. Expect them.  Activating your CLEAN SLATE POLICY in this situation is a gamechanger. News flash. What happened yesterday is old news. But what happens TODAY, right now, all that matters. The question is, "Can you give yourself permission to leave yesterday behind?" In other words, effective immediately, wipe your slate clean? Establishing a personal clean slate policy is a simple concept, but can have a profound implication on your life. It makes room for #compassion and allows us to STOP fixating on our mistakes (perceived or real) – because hey, we all make them. More importantly, a clean slate policy means you also have an action plan in place that redirects us to the positives and days ahead. Even the most successful people who have accomplished many #habitchange and #personalgoals have bad days or lazy days. If you have a terrible #nutritionchoice day or skip the gym, it’s only one day! You haven't fallen off a wagon. It's just less than your typical best day. Instead of dwelling on actual (or perceived) #mistakes, invoke your #cleanslatepolicy 1. Acknowledge your #emotions. Free-form writing or #journaling can help. Ann Lamott calls this the #shittyfirstdraft. Just write out how you're feeling, no rules, write, and allow yourself to pour out what's happening inside. 2. Identify what you #learned from your day or what happened. 3. Review what you will #change or do the next time or day differently. 4. Do something #proactive. When you can’t talk yourself out of anxious, stressful, unhelpful thinking, it’s best to DO something. Go for a walk, deep breath, stretch, or meditate. 5. Identify what you did well, and practice #gratitude for those actions. Allow yourself the grace and compassion to be less than "perfect" gives you space to heal and set yourself up the next day with a positive mindset and the sills/actions to do better. 🙌🏼 Enjoy life while you're on the journey of creating change, don’t put too much pressure on yourself by fixating on being perfect!

Questions? Need help? Want to talk? Reach out. I'd love to connect and hear from you. Remember, we're in this together. I'm here to help.

You can follow Coach Deb on Facebook, Twitterand LinkedIn, or subscribe to her YouTube, or Instagram pages.

Stock Photo Credit: Head Photo Credit: Melissa Thome Photography

Author: Deb Preachuk, BRS, BPE, CF-L1, Pn-1, is a Comprehensive Certified STOTT Pilates Instructor, Level 2 Foundation Training Instructor, TBMM Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.  

In addition to running PainFree Posture MN, Deb is a Fitness Coach at Orangetheory Fitness and teaches regularly at the Apple Valley, MN location.

14 views0 comments



17463 Grove Avenue

Lakeville, MN 55044

  • White Facebook Icon
  • White Instagram Icon
  • White Twitter Icon
  • White YouTube Icon

* Due to COVID-19

All Sessions By Appointment Only


Coach Deb to request an appointment.


am - 4 pm

© 2018 by Deb Preachuk PainFree Posture MN  Proudly created with