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Change Academy

80 EpisodesProduced by Brock Armstrong & Monica ReinagelWebsite

Learn how to create a healthy mindset, sustainable habits, and a lifestyle that you love (and that loves you back). Brock and Monica are seasoned pros with decades of nutrition and fitness expertise and coaching experience. Together, they turn the tricky business of behaviour change into an approach… read more


How to List Better

To-do lists, checklists, scorecards can be great tools to keep us on track. But they can also seem like an overwhelming task themselves. Or worse yet, they can become yet another way that we judge our own abilities or self-worth.

In this episode, we show you how to create a list that suits you and your goals. We also explore how to structure that list so it can keep you on track without being a constant reminder of how much work you have to do.


- When used well, lists or scorecards can help us manage our time, accomplish our goals, and track our progress.

- Make sure your list doesn’t have more on it than you can reasonably accomplish in a given time frame. To-do lists aren’t just for work and chores.

- Make sure you also include things that are fun and rewarding on your list.

- Scorecards are more effective if used to track the things you want to do and not just the things you want to avoid.

- Bonus takeaway: Whether you are keeping a to-do list or a scorecard, include a note about why each task is important to you or how you will benefit from it.

Lab Experiment

- If you have an existing to-do list, make sure it has only things you really plan to accomplish. Remove the dead weight and make a list that seems doable and important to you. If you don’t have a to-do list, start one by listing the tasks that you really want to get done this week.

- Next, add the fun activities you have planned (or would like to plan) to the list.

- Now, choose three new behaviors that you would like to adopt and add those to your list.

- If the list seems too long or feels like a bummer, move items around, change the wording or remove items that lack meaning until you have a list that feels doable and energizing.

Don't forget to find out more about the upcoming Weighless sessions at

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