Do you need help planning out your week? Going into the week with a plan in place changes everything and is a proven way to help you reach your goals and accomplish what you want.

Grab your grounding checklist HERE so you can master this process every week and carve out more time for you!

But how do you plan out a week? What do you need as far as tools? How long does it take? 

In this episode, I am answering all those questions and more as I walk you step-by-step through the grounding day process that I use personally and that I teach all my clients. 

So, if you’re ready to take control of your life, let’s jump into how to take control of your week with a set-aside grounding day.

Keeping Sunday Sacred

In my life, there is no option on the table for Sundays, unless we are out of town or I am facing some unusual circumstances beyond my control.

If it’s a normal Sunday, it’s a grounding day for me. 

Not only for me but for the women I coach. The first thing I do when a client starts working with me is to help them perfect their own grounding day process. This makes the biggest difference for women and it’s the way to get what you want from your life. 

It’s not just about losing weight; it’s about eliminating the overwhelm in life. It’s about being proactive instead of reactive. 

My recommendation is that you play this episode every Sunday to get yourself in the right frame of mind to prepare for your week.

Step #1 – Start with Paper and Pencil

The very first thing I do is put everything down on paper that I have to accomplish and want to accomplish during the upcoming week. 

This includes my non-negotiables of my kids’ activities, any family activities, one-on-one client work, group coaching calls, work projects, household projects, grocery shopping, meal planning, any appointments, bill paying, birthdays, etc.

So, your first step is to take the time to get clear on what all has to happen over the next 7 days.

Step #2 – Flesh It Out

Now that I’ve got the skeleton of my week, I begin to flesh out the details. 

I try to pay attention and ask myself, “Amanda, what are the truly important things on this list? What is the 5% that has to happen?”

Let’s be honest, our weeks never go exactly the way we think they will. Kids get sick. We get sick. Something takes longer than we thought it would or we’re missing some important piece of the puzzle and have to wait. 

By deciding ahead of time what my 5% is, I am acknowledging what my priorities are. I am saying that no matter what happens, these things are important to me. 

And before we move on to the next step, let me be clear that your health and well-being should be at the very top of your list of priorities. Grocery shopping, meal planning, exercise, and self-care are the most important things you will do in any week. 

These things are your 5% every week, so don’t save them for after everything else is on the schedule. Put them on there first.

Step #3 – Meal Plan Around the Schedule

Now that I know what the week looks like as far as the kids, any appointments, and the work I need to accomplish, I meal plan around those things. 

Now, before you roll your eyes about meal planning, let me say that I only plan to cook 5 nights out of the 7. 

I cook 5 meals, we eat leftovers one night, and we typically eat out one night. Don’t feel like you have to cook 7 nights out of 7. 

I then put those meals into the slots that make the most sense. If I am going to have a super busy day during the week, that is going to be leftover or eat out night. In this way, I give myself permission to blend my health with my life. 

If you don’t prepare for the busy nights, you’ll find yourself ordering takeout too often and before you know it, your health has suffered and you’re right back where you started at the beginning of your health journey. 

Step #4 – Planning and Preparation

As I move throughout the day on Sunday, I am doing everything possible to get my week lined up in the way that works best for my family. 

I go grocery shopping on Sunday and when I arrive home, my family and I work together to put the food away. I prep produce for the week and I may stick some chicken or some eggs in the Instant pot to cook. 

I also take time to plan out what my action steps for the week will be. I use my favorite planner to create a list of action steps that will take the things I write out in Step #1 and make them a reality. Check out the Law of Attraction Planner HERE.

I love using a time-blocking strategy but you use whichever method works for you. The point is to create action steps that help you know exactly what you need to do each day to accomplish the 5% you’ve decided on ahead of time.

Rewarding Action

One great way to focus on daily action items is to download the free Action Items workbook that I created for my Feel Amazing Naked Reset.

This workbook will help you to focus on the next 12 months of daily action items. 

One thing I see all the time with clients is that we typically only reward final outcomes. So, we say something like, “As soon as I lose this 50 lbs, I’m going to buy that new outfit I want.

The problem with solely rewarding outcomes is that you get discouraged. It takes time to lose 50 lbs, or to change your life in numerous other ways, and if you wait to reward yourself until you’ve accomplished the thing, you may get stuck in the weeds.  

I reward myself at the end of every single week. 

That’s right, every week. It looks like this: I set a goal, and if I accomplish that one goal, I reward myself. 

So, maybe I have a work goal that I need to accomplish. If I get it done, I reward myself by finding a cute coffee shop to work at. 

By constantly rewarding my actions instead of the outcome, I am able to stay highly motivated to achieve my goals. I don’t get stuck in the process. 

Grounding Day Is the Best Day

Sunday is my everything. Sunday is what makes my life work, my business work, my family work, and keeps my health at the forefront of everything I do. 

But you don’t have to use Sunday as your grounding day. Maybe you work on Sundays. It really doesn’t matter what day you choose. Your grounding day could be Mondays or Tuesdays.

The day doesn’t matter; what matters is that you take a day. Grounding day is a critical component of taking action in your life. 

It’s simply the best place to begin. 

Grab your FREE checklist here.

If you decide ahead of time what your life and your days will look like, you are no longer dependent on willpower to make decisions. Making decisions in the moment tends to get us into trouble. 

Whereas, if we take the high-level view of our weeks, we gain clarity in how we want our life to look. And by focusing on one week at a time, we actually see ourselves making progress. 

Are you ready to get out of catch-up mode? Are you ready to feel more in control of your life?

There may be many layers of this onion that you have to peel back before you get to all the root causes. If you don’t know where to start, I am here to help.




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