The purpose of the Fit Tip of the Month is to assist everyone in the Northcoast Region to meet their physical activity goals. To find out how much physical activity you need each day to stay healthy, visit Physical Activity for Everyone.
January 2010
Happy New Year!
Now is the time when many people reflect on the past year and make goals for the coming year. Unfortunately most people end up breaking their resolutions before the year is up. So how do you make a resolution, or goal, that will “stick”? Follow these 6 proven steps to set and accomplish your goal:
- Clear Goal Statement: Every goal should be SMART:
• Specific - The goal should identify a specific action or event that will take place. For example, a general goal would be to “get more exercise,” a specific goal would be to “walk for 30 minutes 5 times a week.”
• Measurable - The goal and its benefits should be measurable, so you can see the change occur. How will you know when you reach your goal? For example: "I want to go to Zumba class twice a week for 4 weeks.”
• Attainable - A goal should be attainable given available resources.For instance, if someone says “I want to go to the gym 4 times a week,” but they lack the resources to pay for a membership, they will probably not be successful. A more attainable goal would be: “I will do push-ups, dips and crunches at home 4 times a week for the rest of the winter.”
• Realistic - The goal should require you to stretch some, and allow likely success.Too difficult and the stage is set for failure, but too low and it won’t be challenging enough to be worthwhile. Set the bar high enough for a satisfying achievement!
• Timely - Set a timeframe for the goal: for next week, in three months, by fifth grade. Putting an end point on a goal gives a clear target to work towards. Time must be measurable, attainable and realistic. If your goal is long term, it’s a good idea to set smaller goals that lead to the larger accomplishment.
- Break It Down—Make a Plan
• Work backwards from the end vision to come up with smaller steps that will get you there.
• Anchor your goal to an existing habit. If you already walk to school, try taking a longer route to increase you PA.
• Start slowly to build towards your goal. For example, if you haven’t been active try adding one workout each week until you reach your goal of working out 5 times a week.
• Other things to consider: When? Frequency? With who? Cost? What is needed?
- Prepare for Challenges & Come Up With Solutions
• What are some obstacles that might prevent you from reaching your goal? How can you overcome them? Even better, how can you prevent them?
• Who can you ask for help? Telling your friends and family about your goals is a good idea because they can support you and keep you accountable.
- Monitor Progress
• Reaching goals takes vigilance. It’s not enough to just write down your goal, you need to come up with ways to monitor your progress. Here are some ideas:
1. Do any of your friends have the same goal? Meet once a month for lunch to talk about your progress or check in over the phone.
2. Stay focused with reminders. How can you keep yourself focused on the goal? Post-it notes on the bathroom mirror or in the car are good because your see them every day. Set an alarm on your cell phone to remind you to workout. Set aside time during your day to exercise by writing it in your calendar—in ink!
- Evaluate and Reflect
• It’s ok to revise your goal to make it more realistic or achievable!
• Focus on positive achievements instead of setbacks.
• A goal that is not achieved can be frustrating and disappointing. Choose a new goal or approach an old problem in a new way. Asking for a outside perspective might help you see the problem in a new light.
- Celebrate!
• Deciding on a reward for yourself can be a good motivator, and after all your hard work you deserve it!
Want to teach goal setting to students? Download this PowerPoint presentation to find out more: http://www.californiahealthykids.org/Pages/articles/Goal_Setting.ppt#285,1,Game On! Goal Setting, Are You Ready?
