Carefully
consider potential behaviors that you would like to attempt to modify during
the next month, and then pick one to work on. You may
choose any behavior
that has a direct impact on your overall wellness. After choosing a
behavior, write a single behavior change goal that you
think is realistic for
you and discuss some potential barriers.
First, observe your health habits for a few days. Identify and
discuss several behaviors you considered changing. Next, choose one (and
only
one) health behavior you would like to attempt to modify over the next
four weeks, identify and discuss that as well.
Second, write a S.M.A.R.T. (Specific,
Measurable, Action-oriented, Realistic, Time-bound) goal for the one behavior you would like to change. Be very specific on the behavior and
how you will implement change. Saying, “I will try to exercise
more” is not specific. Saying you want to lose
15 lbs., is not a
behavior, it is an outcome. The behavior change is/are the thing(s) you
do to help you reach that outcome.
*Note- A well-written goal should be clear and descriptive
enough in one sentence.
Follow
this example- “Starting on (insert date) and ending on (insert date), I
will walk on Mondays, Wednesdays, and Fridays for 30 minutes
during my lunch
break, while wearing a pedometer to measure my success.”
*Notice
(but do not write this out in your submission)- Is it Specific? Yes- Walking is a specific activity, and I am also
walking on specific days
during my lunch break. Is it Measurable? Yes- I am walking for 30 minutes (three days per week).
Is this Action-oriented? Yes- I am taking the
action of
walking. Is it Realistic?
Yes- this is individually based. It is realistic for me, but may not be
for someone under different circumstances (or if the timeframe were 3 hours
walking). Is it Time-bound?
Yes- I have specific beginning and ending dates indicating when I will
start and end working on my behavior change. FYI- it is not okay to say
this goal “lasts forever”. You can make lifestyle changes, but for
the
purpose
of goal setting, there has to be an end date to establish whether or not
success was met or whether the goal needs to be modified.
Third, list at least two distinct barriers that you might encounter and
describe your specific plan for overcoming those barriers.
https://www.mdanderson.org/publications/focused-on-health/SMART-goals-diet-and-nutrition.h10-1591413.html
https://www.health.state.mn.us/communities/practice/resources/phqitoolbox/objectives.html
