1. How to set yourself
up for success!!
How do you fill out a Behavior Change Contract.
Presented by Kaylene Buteau, MS

2. Behavior Change Contract
Guidelines for Goal Setting:
Specific,
Measurable,
Action-Oriented,
Realistic,
Time-bound
=
S.M.A.R.T.

3. How do I make a
Long Term Goal
S.M.A.R.T.
– specific, (do not use words like more, less, or healthier)
– measurable, (where are you now and then pick a goal)
– action oriented, (are you doing something about it?)
– realistic, (will you be able to achieve this goal?)
– time-bound ? (give yourself a deadline)

4. My Long Term
Goal of
Bad Examples
•I want to get healthier
•I want to eat better
•I want to lose weight
•I want to reduce my stress
Good Examples
Remember Specific, Measurable, Action-Oriented, Realistic, Time-bound
•I will reduce my resting heart rate (RHR) by 4 beats in 6 months
•I will eat 5 fruits and vegetables every day
•I will reduce my weight by 10 lbs. in 10 weeks
•I will meditate 5 days a week for 5 minutes
•I will attend my PE class regularly and receive an A.

5. Short Term Steps
Good Examples are:
•I will walk on M,W,F at 10 am for 30 minutes
•I will keep a food diary on Mondays, Thursdays, and Saturdays or at least 2 weekdays
and one weekend.
•I will increase my fiber by 10 grams every day.
•Over the next 8 weeks, I will practice progressive muscle relaxation on Mondays and
Wednesdays at 10 p.m. before I go to sleep.
•Over the next two weeks I will investigate and find 4 restaurants that have low fat food
selections I think I would enjoy.
Are my short term steps S.M.A.R.T too?
– specific, (What days and time will you exercise?)
– measurable, (Are you able to measure this step?)
– action oriented, (Will you be learning from this step?)
– realistic, (Have you ever exercised every day?)
– time-bound ? (Will there be an end?)

6. Barriers &
Solutions
• My Potential Barriers Are:
– Time
– Laziness
– Pain
– Cravings
• My Solutions Are:
– I will make an appointment in my calendar to walk
– I will visualize the benefits I will receive when I achieve my goal
– I will soak in a bath after a strenuous workout
– I will journal whenever I have a craving. I will learn if it’s an emotional or
physical hunger.

7. Milestones & Rewards
Milestones
(after 3 months)
• I am able to do 20 push ups.
• I have improved on my
personal best of walking the
block by 2 minutes.
Reward (something meaningful you
wouldn’t do normally)
• I will treat myself to a massage.
• I will buy myself a new toy.
• IT IS NOT RECOMMENDED
YOU REWARD YOURSELF
WITH FOOD OR ALCOHOL.

8. Behavior Change Contract
Guidelines for Goal Setting: Specific, Measurable, Action-Oriented, Realistic, Time-bound = S.M.A.R.T.
Example Short Term Steps:
I, _____________________________ (your name), will reach my Long Term Goal of:
______________________________________________________________________________________
by following my S.M.A.R.T. Short Term Steps:
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
Are my short term steps specific, measurable, action oriented, realistic, and time-bound ? _____
My Potential Barriers Are: My Solutions Are:
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
___________________________________________
I will give myself the following Rewards at these milestones: No alcohol or food is recommended.
Milestone: Reward:
_________________________________________ ___________________________________________
_________________________________________ ___________________________________________
_________________________________________ ___________________________________________
_________________________________________ ___________________________________________