A note from SoWell founder Dr. Alexandra Sowa about weighing in as a daily habit:
Does the thought of stepping on a scale make you want to avoid it at all costs? If it does, trust me—you’re far from alone. For so many people, the scale feels like more than just a tool; it’s an emotional trigger, dredging up shame, anxiety, or even painful memories.
When I recommend daily weigh-ins as part of the SoWell Method, the reaction I get is often a mix of alarm and resistance. But here’s the thing: regular weigh-ins really do help with weight loss and long-term maintenance. Research backs this up, and I’ve seen it firsthand. But more importantly, I’ve seen how it’s possible to shift your mindset around the scale so it’s no longer this source of stress.
The goal isn’t to love the scale or even to feel good about the numbers. It’s to feel neutral—completely indifferent. That’s where the toothbrush analogy comes in.
Think about your toothbrush. It’s not something you feel strongly about, right? You don’t dread it or celebrate it; it’s just there. You use it because it’s a simple, effective tool for keeping your teeth healthy. In fact, brushing your teeth is probably such a deeply ingrained habit that you don’t even think about it anymore. You grab your toothbrush, do your thing, and move on with your day.
That’s the relationship I want you to have with the scale. Imagine stepping on it without any emotional reaction—no anxiety, no judgment, no self-worth tied up in the numbers. Just a quick check-in with yourself, like brushing your teeth to avoid cavities. Over time, daily weigh-ins can become just as routine and emotionless as brushing your teeth.
At first, this might feel impossible. After all, you’ve probably built up a lot of emotional baggage around the scale, while brushing your teeth has been a no-drama habit since you were a kid. But it can be done. At some point in your life, someone had to teach you how to brush your teeth, explain why it was important, and encourage you to make it a daily habit. Eventually, you internalized the routine so fully that now it’s second nature.
The same can happen with weigh-ins. It takes time, consistency, and a shift in perspective, but you can reframe the scale as a neutral tool for monitoring your health—just like your toothbrush is a tool for keeping your teeth clean.
If you’re someone who struggles with the scale, here’s what I want you to know: it’s okay to feel that way. Your feelings are valid. But also know that those feelings don’t have to define your relationship with the scale forever. With the right support, you can rewrite that story. You can take something that once felt overwhelming and turn it into a simple, manageable habit.
You’ve got this. Take it one day, one step, one weigh-in at a time. The goal isn’t perfection; it’s progress. And with time, the scale might just become as unremarkable as your toothbrush.
