Month 4 – MaintenanceWeek 16All Tools

Drift Detection & Honest Assessment

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Month 4 – MaintenanceWeek 16

Drift Detection Checklist

This week's lesson — read before completing your reflection

This Week's Lesson

Read · Reflect · Submit

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WHATThe concept

Rebound starts with small drifts — not dramatic falls. Research on weight regain shows that the most common pattern is a gradual, unnoticed drift in habits over weeks or months, not a single event. Catching drift early — when it is still small — is the key to sustainable results. This week is about honest assessment of your habits and, if applicable, any medication-related symptoms.

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WHYWhy it matters

The Drift Detection Checklist works because it makes the invisible visible. Most drift happens in the spaces between check-ins — the small daily decisions that do not seem significant in the moment but compound over time. By reviewing the checklist weekly, you catch the drift when it is still easy to correct. A 5% drift is easy to fix. A 50% drift requires a major reset. The goal is to never let it get to 50%.

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HOWHow to apply it

**Complete the Drift Detection Checklist this week.** Review each area honestly: - Meal structure (eating window or meal times) - Protein consistency - Strength sessions - Post-meal walks - Sunday check-in completion - Decompression ritual - Sleep quality - Food noise level - If on medication: hunger return day timing, any new symptoms **Identify the one area that has drifted most.** Choose one specific action to address it this week. Not a complete overhaul — one step.

Weekly Drift Detection ChecklistReference Guide

Habit Area	Target	This Week	Status
Meal structure	Eating window or 3 meals at set times, 5+ days	___ days	On Track / Drifting
Protein consistency	Protein anchor at main meal, 5+ days	___ days	On Track / Drifting
Strength sessions	2 sessions this week	___ sessions	On Track / Drifting
Post-meal walks	At least dinner walk, 5+ days	___ days	On Track / Drifting
Sunday check-in	Completed this week	Yes / No	On Track / Drifting
Decompression ritual	Daily, 5+ days	___ days	On Track / Drifting
Sleep quality	7+ hours, 7/10+ quality	___ hrs, ___ /10	On Track / Drifting
Food noise score	Average 4 or below	Average: ___	On Track / Drifting
Medication (if applicable)	Taken on schedule, no missed doses	Yes / No	On Track / Drifting

💡 Tip: 3+ 'Drifting' areas = choose ONE to address this week. Not all of them — one. Small consistent corrections beat dramatic overhauls every time.

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NOW — Your Action

Complete the reflection form below. Fill out your Drift Detection Checklist. Choose one area to tighten this week.

Submit Your Reflection

Reflection Prompts

Main Area of Drift

What was the main area of "drift" you identified with the checklist this week? (e.g., meal structure slipping, movement decreasing, check-ins becoming less consistent, food noise creeping up)

Your First, Quietest Warning Sign

What is usually the very first, quietest sign that you're starting to drift from your plan? This is personal and specific to you — what shows up before you even fully notice it?

Symptom Log (if applicable)

If you're on a GLP-1 medication, did you notice any new or changing symptoms this week? How are they impacting your food choices, energy, or consistency? (Skip if not applicable)

One Immediate Correction Action

What is one small, immediate action you can take today to correct the drift you identified? Make it specific and doable — not a complete overhaul, just one step.

"Progress is not about perfection — it's about honest reflection and one small step forward. Your answers here help me support you with the precision and care you deserve."

— Dr. Ty

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Submit Your ReflectionSecure · Goes directly to Dr. Ty

Questions & Reflections

Have a question about this tool? Leave a note and I'll respond during our next check-in.