This document discusses avoiding lapses in physical activity goals and getting back on track after a lapse occurs. It notes that lapses are inevitable and not the same as a relapse. When a lapse happens, it is best to learn from it and continue working towards goals rather than giving up completely. High risk situations that can lead to lapses are identified, such as illness, increased work responsibilities, or vacations. The document provides strategies for recognizing high risk situations and planning to overcome them, as well as six steps to take to recover from a lapse, including being honest, asking for support, self-monitoring, setting new goals, avoiding negative messages, and focusing on strengths.

1. Session 7 Avoiding Pitfalls

2. Avoiding Pitfalls Lapses are inevitable and happen to everyone. A lapse in activity is NOT a relapse. One of the first mistakes people make when they have fallen short of their goal is to think “That’s it. I’ve blown it.”

3. Avoiding Pitfalls So you’ve missed a day or two of activity, maybe a whole week or a month. That is no reason to give up completely! Lapses are part of life and we all experience this.

4. Avoiding Pitfalls The best thing for you to do is to learn from it and continue working towards your goals. Lapses provide opportunity to learn what a high risk situation is for you and how to prepare for them.

5. What is a high risk situation? A high risk situation is anything that happens in your life that interferes with and makes it more difficult to stick to your physical activity goals. For example: getting sick, increase in responsibilities at work, vacation, etc. If these are predictable situations, then it is possible to plan for them.

6. High risk situation It is important to recognize these situations and try your best to plan realistic strategies to overcome these situations.

7. High Risk Situation Example: Problem: It’s too hot, rainy, or humid outside to do anything. What are your thoughts at a time like this?

8. High Risk Situation Example: Solution: Well, you can’t buy the right weather, but you can buy the right gear OR you can come up with alternatives that don’t leave you out in the heat. There are plenty of activities that can be done in a small space in your home. What’s your plan for dealing with bad weather?

9. Getting back on track The key to recovering from a lapse is to act fast! Try the following 6 strategies to help yourself get back on the right track.

10. 1. BE HONEST Admit that you have lapsed, figure out how long you have lapsed, and consider the variables that put you off track.

11. 2. TURN TO SUPPORT TROOPS Be honest with friends and family about the type of support you need, and enlist them to help. That’s what they are there for… to support you!

12. 3. START SELF-MONITORING Look back at your “Personal Time Study” handout. Did anything change? Re-identify those opportunities for activity and record them on your calendar again.

13. 4. SET NEW GOALS (AKA – MODIFY YOUR CURRENT GOALS) Review your goals and revise them so you can get back to an active lifestyle. It is possible that your goals have changed and setting new goals that you are passionate about will increase your motivation to achieve them.

14. 5. AVOID NEGATIVE MESSAGES Counter negative, discouraging thoughts with positive ones! Instead of saying, “I can’t stick to my plan; I never have time for activity,” remind yourself of your other successes. Use those as positive indications that you can stick a plan!

15. 6. FOCUS ON STRENGTHS Look back over the period when you were doing well. Concentrate on your personal strengths. How did you manage your schedule? What activities did you find that you enjoyed? Think of ways to use your strengths to get back on track.

16. Your turn! Now think of what a high risk situation would be for you. How do you think you could prepare for this situation in order to avoid a lapse in your activity?