Phase 3 – ReleaseWeek 9All Tools

Your Sunday Check-In

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Phase 3 – ReleaseWeek 9

Sunday Check-In Script

This week's lesson — read before completing your reflection

This Week's Lesson

Read · Reflect · Submit

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WHATThe concept

A calm, consistent weekly review is the heartbeat of maintenance. Research on self-monitoring in weight management shows that regular, structured check-ins — even just 15 minutes — are one of the strongest predictors of long-term success. Not because they are magical, but because they keep you paying attention to the signals that matter before any of them become a problem. Use this script to check in with yourself honestly and set a clear intention for the week ahead.

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WHYWhy it matters

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 your week every Sunday, you catch the drift when it is still easy to correct. The Sunday check-in also creates a weekly ritual of self-compassion. You acknowledge what went well. You name what was hard. You set one clear intention for the week ahead. That rhythm — celebrate, learn, intend — is one of the most powerful patterns in sustainable behavior change.

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HOWHow to apply it

**Your 15-minute Sunday Check-In:** 1. **One win to celebrate** — What went well this week? Name it specifically. Do not skip this step. 2. **One lesson learned** — What was challenging? Frame it as data, not failure. 3. **Your focus for the week ahead** — Just one thing. What would make next week feel like a success? 4. **One act of preparation** — What can you do right now to make next week easier? Do this every Sunday. Same time, same place if possible. Make it a ritual, not a chore.

Sunday Check-In Framework — What to Review Each WeekReference Guide

Area	Question to Ask Yourself	What to Look For
Food Noise	What was my average food noise score this week?	Trending down = medication or habits working. Trending up = investigate triggers.
Protein	Did I hit my protein anchor at least 5 days this week?	Consistency matters more than perfection. 5/7 is excellent.
Movement	Did I complete 2 strength sessions + daily walks?	Strength sessions are non-negotiable. Walks are your daily minimum.
Sleep	What was my average sleep quality this week?	Poor sleep = higher food noise next week. Address it early.
Stress	What was my stress level this week? Did I use my decompression ritual?	High stress without a decompression outlet predicts food noise spikes.
Wins	What went well this week? What am I proud of?	Acknowledge progress. This is not optional — it is how momentum is built.
One Adjustment	What is one thing I will do differently next week?	One small adjustment, not a complete overhaul.

💡 Tip: The Sunday check-in takes 5–10 minutes. Do it at the same time each week — Sunday evening works well for most people. Consistency in the review builds consistency in the habits.

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NOW — Your Action

Complete the reflection form below. Answer all four check-in questions honestly. Set your intention for the week ahead.

Submit Your Reflection

Reflection Prompts

A Win to Celebrate

What is one win, big or small, from the past week that you want to acknowledge? Don't skip this — celebrating progress, even tiny progress, reinforces the neural pathways that make habits stick.

A Lesson Learned

What was one challenge you faced this week, and what did it teach you? Frame it as data, not failure — what information does it give you about what you need?

Your Focus for the Week Ahead

What is your single most important focus for the upcoming week? Just one thing — not a list. What would make next week feel like a success?

One Act of Preparation

What is one thing you can do right now, today, to make next week easier? (e.g., schedule your workouts, prep one protein-rich meal, set your eating window, reach out to a support person)

"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.