GOAL SETTING

HOW TO MAKE GOALS AND KEEP THEM

A Step By Step Approach

We all have dreams, wishes and ideas of what we'd like to be or do someday. But, how can we make them a reality? Setting goals and developing plans can help us achieve our dreams.

HERE ARE A FEW STEPS TO HELP YOU GET STARTED:

1. Make a PROBLEM list. Sometimes, our problems get in the way of us achieving or even setting goals. That's why it can be helpful to first write down the things you think are your problems that you want to change. Making a list helps us to visualize and organize them.

Maybe you think you have fat thighs or a big stomach and are overweight; maybe you are shy or embarrassed about your weight; maybe you aren't good in math or you don't have many friends; maybe you eat to hide your feelings; maybe you feel lonely or sad; maybe you snack too much or never exercise. Whatever your problems that you want to change might be, put them on the list. Be Honest!

Once you've listed out all your problems or at least the ones you want to work on, organize them by which ones bother you the most or which ones you want to work on first.

2. Write down a GOAL for each problem. A goal can be something you can do to make the problem better. It is best to PICK ONE PROBLEM AT A TIME TO WORK ON and to SET SMALL, SHORT TERM GOALS. That way you are more likely to accomplish the goal. For example:

PROBLEM #1 - I eat when I am sad
GOAL - Distract myself or do a hobby when I feel sad

PROBLEM #2 - Embarrassed about weight
GOAL - Lose 5 pounds in 1 month

3. Write down a PLAN for each goal and what you will do to reach your short term goal. For example:
PROBLEM #1 - I eat when I am sad
GOAL - Distract myself or do a hobby when I feel sad
PLAN
- Make a list of fun things/activities and when I feel sad pick one thing on the list.
- Do the activity and write down in my diary how I felt after doing the activity.
- The next time I feel sad, I will look at how I overcame sadness by doing an activity and do the same or another activity.

Be sure to make your plan (the things that you will do) MEASURABLE. That way you can check your progress. For example:
- Did I make a list of activities that when I feel sad I can pick one of the activities? Yes or No
- Did I do the activity? Yes or No
- Did I write down in my diary how I felt after doing the activity. Yes or No.
See how these plans are measurable?

PROBLEM #2 - Embarrassed about weight
GOAL - Loose 5 pounds in 1 month
PLAN
- No sodas or candy
- Walk 30 minutes EVERYDAY
- Cut down portion sizes of all foods I eat
- Keep an activity and food diary. Check diary EVERY DAY.

Are your plans (the things that you will do) MEASURABLE?
- Did I avoid drinking sodas or eating candy today? Yes or No
- Did I walk 30 minutes today? Yes or No
- Did I cut down portion sizes of all foods I ate today? Yes or No
- Did I write in my activity and food diary today? Yes or No

Remember, if you check the status of your goals frequently, you are more apt to reach them.

4. Check your PROGRESS daily to see how you are doing. Did I follow my plan? If you did, keep doing the plan. Hurray! If you didn't follow your plan, review and modify it so it is doable. Don't beat yourself up if you didn't follow your plan today. Just start each day new and try again.

Once you have accomplished your first goal, you are ready to start on another. See, YOU CAN DO IT!!

5. Seek help from FRIENDS. More often than not friends are wanting to help you succeed and can offer you tons of support and encouragement.

Remember, it gets easier the longer you practice your goals. So, keep following your plans step by step. Soon you will be living your new healthy you! Keep working at it. YOU CAN DO IT!

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