A great tool used in working with change is called a Readiness Ruler. It is a quick scale to help you evaluate where you are in your process regarding a particular change. On the scale of 0 to 10, you honestly estimate your readiness. There is no right or wrong answer. It is meant to be a check-in on your readiness at this moment in time. 0 means “no way I can’t even think about it right now,” and 10 means, “I am ready to get started.” Once you circle your number on theruler, there are a set of questions you ask yourself that will help support potential movement toward your goal, starting right where you are. 
Questions To Consider:
What made you pick the number you did? What are the reasons to stay the same? (There are usually good reasons why we do what we do) What are the reasons to change? Then, depending on your number, ask yourself the following:
0 – 3: What would need to happen for me to consider this change in the future?
In this range you recognize you have little desire or energy to make the change right now. In this stage, it might be helpful to consider what circumstances might increase your readiness. This might be reaching a certain point (such as a certain weight or level on a health measure), an event (such as having a child), or a time period (such as after finishing a semester or reaching a certain age).
4 – 6: What might be my next step?
In this range you have some motivation and feel somewhat ready, so it’s time to put together a concrete plan. You might do some research and gather information (nutrition, resources, options) or you might begin to reach out for support. The key to this stage is to develop a specific plan, so that if you were ready to take some action, you would know what to do. Making your plan is a beginning action that moves you toward your goal.
7 – 10: What might be an action step? What will help me be successful?
In this range, you are ready to take some direct action. Looking at your plan, what next step can you make? What can you do to best support yourself to give you the best chance to succeed? This might be to journal your actions, give yourself a reward, tell someone about your actions, and even ask someone to do it with you.
No matter where you are on the ruler, research shows that just by using this tool, you will be more likely to move toward your goal. Knowing yourself and being honest about your readiness can help you plan the next step, or even decide when a good time might be to take a next step. Readiness can shift up and down at points in the future. Using the ruler helps bring self-awareness to your current situation and clarify what might be helpful to move forward. In contemplating the questions that go along with the phase you are in, you shine a light on the path ahead that leads toward your goal.