Pete RohlederToday’s episode focuses on my SQWAT Scan approach that can help us or our clients continue progressing toward the goals we set. So many times, especially in the fitness industry, we get caught up in the best exercises, nutritional approaches, and programs to achieve our goals, but we overlook a foundational component that influences everything.
Our mindset.
Most accept that to change their body or improve their fitness takes investment, by why do so many people scoff at the thought of investing in the mental traits that will support our journey?
Our journeys will inevitably have highs and lows, and if we are not mentally prepared for the ebb and flow of progress, we may be significantly sidelined by the difficult times, hindering our potential.
What is Growth?
So let me ask you, what is growth?
Is it simply advancing from one point to another?
Sometimes, I feel that this definition is what most people cling to when considering growth. And sometimes in life, that is true. I can think of a few instances in my life that simply getting through was considered a success.
But was that the epitome of growth?
I hope not. I see a significant emphasis on “personal growth” in words (books, t-shirts, slogans, etc.), but with so many that I work with, I do not see it in action, especially when it really counts.
Finding growth is easy when things are positive and align with your desired outcomes.
When a weight loss milestone is achieved: “I lost 5 pounds!”, or when a client decides to work with you: “landed a client!”, or you aced the big exam: “A+!”.
Things Change in the Difficulty
It’s natural to feel validated and happy when things work out as you hope. But too often, we forget about the steps along the way that led to that moment. Sometimes we take for granted the work, fatigue, and sweat it took to lose those 5 pounds, or the time it took to feel comfortable talking to potential clients about your service and how you can help them, or the hours you spent studying the material that led to that exceptional grade.
Further, it’s even more challenging to seek out and acknowledge growth in times of difficulty, hardship, and failure. Often the tone changes. Placing fault makes its way into our minds because we often refuse to criticize ourselves.
The failed weight loss milestone becomes, “the workout isn’t working”; the potential client who decided to work with someone else, we say, “their loss, or they’re missing out, or they’re idiots”; and the failed exam, we say, “that was too tricky, and it’s not fair.”
I’m not saying those things aren’t true. But again, is it the only contributing factor to those outcomes?
That’s why finding a way to reframe your mind is essential.
It’s approaching every situation with a growth-seeking mindset. That is where growth really flourishes.
That doesn’t mean you can’t enjoy good times or feel upset or sad during difficult times. What it means is that those feelings don’t dictate your growth or control our responses.
The SQWAT Scan
With every situation, find something that can be cultivated. I use a system that helps me tremendously. I use this as a weekly personal reflection, but I also use it as a tool to evaluate my projects or programs. A self-audit, if you will. I call the process SQWAT Scan.
SQWAT Scan:
Strengths
Question the situation
Weaknesses
Action Item(s)
Timeframe
(S)trengths
First, highlight the areas where you displayed strengths. What good things came from the situation? What areas do you feel confident in, regardless of the outcome? Anything can be a strength.
Maybe you felt confident with your approach. Perhaps you put in lots of effort. Maybe you were super focused on providing the best service. All of those can be strengths. The goal is to recognize areas that are positive, so you can continue to reinforce those strengths.
(Q)uestion the Situation
Next, question the situation to see all angles that lead to the outcome. Here you must be objective and honest. List the factors that influenced the outcome. Then, reflect on those factors and determine if the factors themselves included the outcome, or, if your decision or response to these played a bigger role.
This isn’t a time for self-flagellation. This is only to help recognize what lead to the outcome.
(W)eaknesses
Which leads to the next step, Weaknesses. Acknowledge areas of weakness that you could improve upon or work to change. Again, it’s easy to beat ourselves up, but this exercise is focused on growth. Unless we can be honest about areas that we can improve, we will tend to repeat the same behaviors and actions that have led to this outcome.
Maybe you recognize that you spend too much time on your phone between sets and exercises, which is influencing the physiological responses to your training. That may seem small, but it makes a world of difference when you have specific training goals.
Or maybe you had a interaction with a patient or client that didn’t go well, Maybe through this process you recognize that your focus on your phone during conversations is distracting you and could be perceived as uninterested.
By acknowledging these weaknesses, we gain awareness and grow. As Gordon Hester said, “being aware of your own weaknesses could be your biggest strength.” It provides invaluable insight and can help you make positive changes that can influence your progress, but only if we can be open to it.
(A)ction Item(s)
Next, we must take action on one or more of those weak areas. Action. This is the key word. Ideas and thoughts are just that, until we put them into action. Ideally, pick two action items. One can can be immediate, with the other taking more time and investment to complete. Give yourself the win immediately, and take steps to improve for the future as well.
What tangible things can you do to take a step towards improvement?
Are there resources we need to check out?
Do behaviors need to be modify?
What components we need to add to our day to ensure we make a change?
What can you do to put them into action?
Set reminders on your phone. Find resources to help you change a routine or habit. Whatever the plan, write it down, and put it where you can see it. It takes conscious effort to change, so you need to be reminded consistently.
(T)imeframe
Finally, set a timeframe to keep you accountable. When will this plan take effect? How much time to plan to commit to these changes? It’s amazing how big changes can happen as long as they are consistent. One to two minutes a day can completely change a habit if it is done consistently.
My Example
Here’s an example of one of my SQWAT Scans:
My work productivity was down, and my completion rate for my tasks was down for several weeks.
(S)trengths: I am committing time to work; I have good ideas; quality of work is good once its completed
(Q)uestion the situation: Number of tasks have been higher than normal- have I organized and planned well? Planning could improve.
(W)eaknesses: Distractibility due to poor planning. I find myself constantly on my phone, jumping from project to project.
(A)ction Item(s): Schedule out projects and allot time for each; silence notifications on my apple watch and turn “focus mode” on my phone during work times
(T)imeframe: Scheduling will happen Sunday afternoons; set a reminder each week
It’s easier said than done, believe me. Framing your mind to think through this takes time, constant reminders, and openness. But, in my opinion, growth is worth it. I tried the same things repeatedly for too long and expected different results. According to Albert Einstein, that is the very definition of insanity, and I agree with him.
Conclusion
Change the status quo. Challenge your systems and see what comes of it. At the worst, you discover that this method doesn’t work for you. So why not try?
If you want a printable SQWAT Scan to use for yourself, you can access that in The Vault at moretomovement.com. The Vault has resources and insights to help you on your fitness journey, and you can gain access to the vault by signing up for my weekly email at moretomovement.com/email. In addition to the The Vault, the weekly email provides a dose of the means and mindset to level up your fitness, movement, and life. Again, it’s moretomovement.com/email.
Thanks so much for tuning in. It means the world to me, and I appreciate you.
I look forward to chatting with you next time!
Take care of yourselves, and remember, wherever you are, keep moving.
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Connect with Pete on Instagram: @pete.rohleder
Pete Rohleder
