Recruit your support crew

Surrounding yourself with people who lift you up

Why Have a Support Crew?

The people around us influence our habits and behaviours more than we realise. Some gently pull us in the right direction. Others unintentionally pull us off track. Once you see that influence clearly, it makes sense to surround yourself with people who lift you up rather than drag you down.

Here’s why having a support crew matters:

• Support makes everything easier. It turns progress from a lonely uphill battle into something you’re doing with a boost behind you.
• No one’s perfect all the time. Everyone struggles. Having someone in your corner makes all the difference when things get tough.
• We all have different strengths and weaknesses. Why not lean on someone whose strengths fill in the gaps where you might struggle?
• There is no prize for doing this the hardest way possible. Support is not a weakness. It’s a smart strategy.

Who Can Be in Your Support Crew?

You don’t need a big crowd. Most of us are already surrounded by a few people who influence us more than we think. These might be family members, friends, partners, colleagues or even neighbours.

Think about the people who:

• You spend the most time with
• Have strong opinions about your habits
• Are most likely to notice if you change (or don’t)

In your notebook:

• List who can be in your support crew

How to Build Your Support Crew

Once you’ve identified a few key people, it’s time to be clear about how they can support you. No one can read your mind. If you want their help, you’ll need to explain what support looks like for you.

Use the table below to think through:

• What roles each person could play
• What actions they could do more of
• What habits or behaviours they could do less of
• When you will most likely need their support

You don’t need to fill every box perfectly. Just write what feels most relevant and useful for you.

Your Support Crew Table

Below is your support crew table. A few examples have been filled in to show you the kind of answers that might be helpful. Use them for inspiration, then complete the rest in a way that fits your own situation.

Name	Support Role (More than one can be assigned to a single person)	Help me by doing more of…	Help me by doing less of…	I will need support in the following circumstances:
Jamie	Motivator, Accountability buddy	Checking in on Sunday nights to ask about my weekly plan	Teasing me when I skip workouts	When I feel like quitting after a bad week
Alex	Honest voice, Training partner	Asking if I’ve stuck to my plan, offering to train with me	Ordering takeaway without asking	After long work days when I usually feel tired
Sam	Celebrator, Companion	Reminding me of how far I’ve come, celebrating small wins	Talking negatively about food or my body	When I hit a milestone or feel like it’s not enough

Take your time with this. You don’t have to tell everyone everything straight away. But once you know what you need, you can ask for it clearly.  That’s when support really works.

Asking Them To Help

People aren’t mind readers.

If you don’t explain what you need, they’ll be left guessing, which only causes frustration. So when you ask them for support, it is vital you clearly explain to them the following points:

1. Why it matters to you.

When people understand why something truly matters to you, they’re much more likely to support you. If they sense it’s not important to you, they’ll see no reason for it to matter to them either.

• Write in your notebook how you would explain to others why this matters to you.

2. What you will be doing

Explain to them in advance what you’ll be doing. This helps avoid surprises, makes it easier for them to understand, and sets clear expectations.

• Write in your notebook an example of how you might explain this to them.

3. What they can do to support you

Let them know exactly how you’d like their support. Don’t assume they’ll guess what you need.  No one’s a mind reader! 

• Write in your notebook how you might explain it to them.

4. Ask for feedback

When asking for a favour, make sure the person is genuinely comfortable supporting you. Never assume their support. 

• Wite in your notebook how you could check that they are okay with what you’re asking.

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