Notes

Lesson 2.5
Setting Goals
A person writes the words “set goals” on a screen with numbers one through three beneath.
Fig. 2.5. Set goals that are specific, measurable, attainable, relevant, and time-bound.
Courtesy of Bearface Instructional Technologies
Make a plan that is realistic. Identify where you are in the stages of change, and take that into consideration as you make your plans. When you formulate your plan of action, write down exactly how you plan to proceed—what you will do, where it will be, and when it will take place. Be specific. Every goal needs an action plan. Use the acronym SMARTER, first used by George T. Doran as SMART, to help you make a plan that will work:

Specific: simple, straightforward, clear
Measurable: meaningful, able to assess
Attainable: difficult but not beyond your reach
Relevant: important to you and your long-term plans
Time-bound: realistic time by which it will be attained
Ethical: no shortcuts or anything harmful to your health
Reevaluate/Reward: record progress, modify objective if needed, reward with something fun
Be sure to consider what you will do to maintain the healthy behavior you have adopted. Your action plan cannot end with your first accomplishment. Develop a plan for maintenance that’s as good as your initial plan of action. If you have setbacks, deal with them patiently. Anger, discouragement, and other negative emotions will only serve to work against your mind and body.

Establish short-term and long-term goals. The goals must be your own to be effective. If they are imposed on you, problems could arise. Studies show that goals that are put upon you will not result in long-term changes. Recognize your ability to take action and make your goals and your plan your own.

With your short-term goals, incorporate the step-by-step principle of behavior change. Purposely take small steps to pace yourself and not overdo. When you take action to change, there may be a tendency to go too fast too soon. This may lead to injury or frustration. Make your first steps baby steps so you will succeed. As you succeed, you are building your competence, your ability to succeed. This is motivating as you recognize your capabilities and feel the joy of accomplishment.

Write down each of your short-term goals while keeping your long-term goals in mind. This will keep your focus and strengthen your commitment. It is also fun to check off each step you have taken. This is a great reward—just making that check! Think of other ways you can have fun rewarding your successes. Make sure they instinctively reward what you have already done; don’t hold them out as rewards to force your actions.

Anticipate that there will be setbacks or days when you will not do everything you had planned. Be happy with what you are able to do. This will keep you positive and flexible. Realize that this change is a process and will have its ups and downs. It just isn’t realistic to think that you can make significant change without some obstacles. Keep these obstacles in perspective, and you will overcome them rather than letting them stall your progress.

Analyze why you might not want to change and why you do want to change. Be aware of the disadvantages and advantages of making the change, and write them down. This will make it easier to weigh the pros and cons. Do this honestly, and as you progress, you will find far more advantages than disadvantages to your desired change. That will keep you moving forward.

If possible, share your goals with a trusted friend or family member who will support you in your plan. Connecting with others will help you achieve your goals and realize that you are not alone. Involving others can make behavioral change much more enjoyable.

Select a consistent time—for example, once a week—when you will write down how it feels to be making this change. Articulate how you feel. How are you experiencing the integration of your mind and body? What is positive for you about this change? What feelings or behaviors are difficult to give up? Keep that record or journal to document your change. It will motivate you to persevere and not give up.

Think big. It will inspire you to see what you really can accomplish. It is possible that your dreams and accomplishments will inspire others. That could end up generating more support for you than you had expected. As you progress, share what you are learning. Find someone who could benefit from your help. Your sense of satisfaction increases when you see positive things happening in another person’s life because of the change you have chosen to make in your own.

Possible Essay Question
Describe your own plan for behavior change and the level of support you have that will help you to make changes.