Session 4

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Session 4

  1. 1. Session 4<br />Setting Goals andRewarding Yourself<br />
  2. 2. Measuring Success<br />To set and achieve a goal, you need a way to measure your progress. You must have a destination in mind in order to know how to get there. <br />
  3. 3. Measuring Success<br />This is especially true when you’re trying to change something important in your life.<br />Research shows that setting goals is one of the keys to success. The clearer your goal, the better your odds of reaching it.<br />
  4. 4. Setting S.M.A.R.T. Goals<br />S- Specific<br />M- Measurable<br />A- Attainable<br />R- Realistic<br />T- Timely<br />
  5. 5. TIP#1: Be Specific<br />People who set specific goals do better than people who set very broad goalsor just say “I’ll try…”<br />
  6. 6. Bad Example: I will be more active this week.<br />Good Example: By the end of the week, I will walk for 15minutes during my lunch break on Monday, Tuesday, Wednesday, and Friday.<br />
  7. 7. TIP#2: Make it Measurable<br />Setting measurable goals will assist you in monitoring your progress.In doing this you will begin to see the pattern of ups and downs and understand the downs are only temporary.<br />
  8. 8. Bad Example: I will be more active this week.<br />Good Example: By the end of the week, I will walk for 15 minutes during my lunch break on Monday, Tuesday, Wednesday, and Friday as evidenced by logging my activity in my daily planner.<br />
  9. 9. TIP#3: Make it Attainable<br />Your goals should be personal - ones you believe in and want to attain. You are more likely to stay focused if you set a goal that matters to you.<br />
  10. 10. Bad Example: My wife wants me to run a marathon with her in 6 months.<br />Good Example: I will walk in the Race for the Cure 5K in 6 months.<br />
  11. 11. Consider your current physical activity and fitness level.Drastic changes are hard to accomplish and even harder to maintain. <br />TIP#4: Be Realistic<br />
  12. 12. Bad Example: I will run a marathon within six months.<br />Good Example: I will walk in the Race for the Cure 5K in 6 months.<br />
  13. 13. TIP#5: Have an end in sight<br />Your goals should be grounded within a timeframe. With no time frame tied to your goal there is no sense of urgency. <br />Try setting short and longtermgoals for yourself.<br />“ A journey of a thousand milesbegins with a single step” - Confucius<br />
  14. 14. Short-term goal: By Monday of next week I will have walked for 1 mile on my lunch hour at least 4 days.<br />Long-term goal:Within the next 3 months I will have walked at least 50 miles.<br />
  15. 15. Reviewing GoalsBad Examples<br /><ul><li>My doctor says I need to exercise more.</li></ul>- Not personal. Make your goals something you want to attain.<br /><ul><li>I will be physically active on my vacation.</li></ul>- Not a measurable goal. How will you know when you have reached it?<br /><ul><li>I will be active enough to climb Mt. Everest.</li></ul> - Not a very realistic or measurable goal. How active do you have to be to climb Mt. Everest?<br />
  16. 16. Reviewing GoalsGood Examples<br /><ul><li>By March 15, I will establish a walking club at my worksite.</li></ul>- Measurable goal and there is a time line.<br /><ul><li>I will find 3 places in the local area where I can be physically active.</li></ul>- Measurable and specific goal.<br /><ul><li>By February 15, I will have added at least two new benefits to my benefits list as evidenced by a review of my benefits list.</li></ul>- Specific, measurable and timely.<br />
  17. 17. Ready? Set Goals!<br />Now it’s time to set some of your own goals<br />Remember, good goals are….<br />Specific <br />Measurable<br />Attainable/Personal<br />Realistic<br />Timely<br />A short-term goal I can achieve in the next week:<br />How I plan to monitor my progress:<br />A long-term goal I hope to achieve by ________ (date):<br />Helpful Tip:<br />Post your goals where you’ll see them often <br />(for example, on your daily calendar, dresser, or bathroom mirror)<br />

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