Topic:Time Mangament
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.
Finally, after this portion has been submitted, you will immediately begin implementing and tracking your attempt at behavior change. Keep daily logs, indicating your daily success or lack thereof. These logs should only be 3-4 sentences each day, and detail what has helped or hindered your adherence that day. On days that you were unsuccessful, you should note what you could do differently the next time, in order to ensure a success.
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