Hi lovely,

 

This week’s ONE THING is one I come back to often.

Because this journey isn’t just about weight loss.
It’s about where your energy goes.

 

And so many women spend so much time worrying about things they can’t fully control — the scale, other people, timelines, comparisons, hard days.

 

I’ve been there too.


And it’s exhausting.

 

So this week, we’re bringing your focus back to what actually helps you move forward.

 

So this week, your ONE THING is to:

KNOW YOUR CIRCLE OF INFLUENCE

Let’s talk about where your power actually is

 

After weight-loss surgery, there are so many things that can pull at your attention.

 

The number on the scale.
How quickly your body is changing.
What other people are saying (or not saying).
How someone else is progressing.
Unexpected plateaus.
Days that feel harder than they “should.”

 

It’s completely natural to react to all of this.

 

But when your focus stays on what you can’t control, it creates something really heavy:

Frustration.
Anxiety.
Self-doubt.
A feeling of being “out of control.”

 

And that feeling can quietly chip away at your confidence — even when you’re showing up and doing the right things.

 

Here’s the shift.

 

Confidence doesn’t come from controlling everything.

 

It comes from knowing where your influence actually is — and choosing to place your energy there.

Because your power has never been in the outcome.

 

It’s in your choices.

 

The small, consistent decisions you make every day.

 

When you bring your focus back to that, something changes.

 

You feel calmer.
More grounded.
More capable.

 

Not because everything is perfect — but because you’re connected to what’s yours.

 

This week’s practice — SEPARATE · REFOCUS · RETURN

Step 1 — SEPARATE

Take a moment to notice what’s been taking up mental space for you.

 

Ask yourself:
“Is this something I can directly control?”

 

Things outside your control might include:

  • the exact number on the scale
  • how quickly your body changes
  • other people’s opinions
  • someone else’s progress

Things within your control:

  • what you choose to eat
  • how you move your body
  • how you speak to yourself
  • whether you show up today

No judgement — just clarity.

Step 2 — REFOCUS

Once you’ve identified what’s outside your control, gently release it.

 

You don’t need to solve it.
You don’t need to carry it.

 

Bring your attention back to something small and within your influence.

 

Ask:
“What’s one thing I can do today that supports me?”

 

Keep it simple.

 

Drink your water.
Hit your protein target.
Go for a walk.
Speak kindly to yourself.

 

Small actions build real momentum.

Step 3 — RETURN

Your mind will wander back — that’s normal.

 

When it does, don’t criticise yourself.

 

Just return.

 

Back to your choices.
Back to your effort.
Back to what’s yours.

 

This is a practice.

 

And every time you return, you strengthen self-trust.

A small reflective coaching exercise

If you stopped focusing on what you can’t control…

 

Where would your energy go instead?

 

And how would that version of you show up today?

Your weekly mantra:

A note from me.

So many women believe they’ll feel confident once everything goes to plan.

 

But real confidence isn’t built there.

 

It’s built here.

 

On the days when things feel uncertain.
When progress isn’t linear.
When you could spiral — but instead, you come back to yourself.

 

You don’t need to control everything to move forward.

 

You just need to stay connected to what’s yours.

 

And that is more than enough.

Helen xo

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