Stephen Condon created a SMART goal to ride an exercise bike for at least 30 minutes every Monday, Wednesday, and Friday by November 16, 2011. He identified internal motivation, friends who bike, and convenience of being at the gym as reinforcing factors. Potential barriers included laziness, gym closures, and being busy with schoolwork. A chart shows he was mostly able to achieve his goal, riding the bike 1-4 times per week, with some exceptions due to barriers.

1. Stephen Condon

2.  S -(Specific) I will ride the exercise bike for at least 30
minutes every Monday/Wednesday/Friday at the HUB
fitness center.
M- (Measurable) I will measure this by timing myself with
the timer on the exercise bike or the stopwatch on my cell
phone.
A - (Attainable) This goal is very attainable because I
workout at the fitness center 3-5 times per week so I will
already be there for convenience. Also, after completing
the second student activity, I was told to step out of my
comfort zone and start trying new things so that will help
motivate me to try this new task during my workouts.
R- (Realistic) This goal is realistic because it is something I
know I can do just have not tried it.
T- (Timely) This goal will be accomplished by the time
November 16, 2011 rolls around. This includes the time
from now until that date.

3.  Internal motivation  Laziness
 Friends biking with me  Gym being closed
 Convenience of being when I could go
at the gym after lifting  Swamped with school
anyway work
 Friends trying to have
healthier habits (eating
right/working out)
Reinforcing Factors Barriers

4. 4.5
4
3.5
3
2.5
2
1.5 Times per Week
1
0.5
0

5.  Overall, I was able to achieve my goal almost
every week. There were a couple of weeks that I
was only able to get on the bike and ride for at
least a half hour a couple times because of either
the gym being closed, or just being completely
overwhelmed with school work. I will
admit, biking is not really my thing, so I will
probably not continue riding, but I like that I
stepped out of my comfort zone and tried
something new like this. It was a very achievable
and realistic goal, which I think helped my ability
of achieving and maintaining it.