Choices for Life

1. LAB ACTIVITY 2-1 Goals and Strategies for Change
SUBMIT ONLINE
China Redman 9/16/2012 PHED 1101-02
NAME DATE SECTION
Developing a clear goal for your behavior change program is critical for success. You should also identify specific
L A B ACTIVITY 2 1
L A B AC T I V I T Y 2-1
LAB AC T I V I T Y 2-1
LAB ACTIVITY 2-1
strategies and techniques to support your efforts at change.
Equipment: None
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Preparation: None
Part 1: Goals
Instructions: Begin by writing out your general goal for behavior change; if you still need to choose a behavior to
focus on, review the results of the assessments in Chapter 1.
I want to focus on the physical aspect of wellness. I want to become more physically fit.
Briefly explain why you’ve chosen this behavior and this goal for your change program. Why is this goal meaningful to
you? What benefits do you expect to enjoy when you achieve this goal?
I was always physically fit, but when I came to college I feel as if I've gained weight, gotten lazy, and tire easily. The
benefits I expect to enjoy when I achieve this goal is to become more active and find my passion for running again.
Next, apply the SMART principle to your goal. Below, work on refining your goal, and explain how it meets each of the
SMART criterion:
□ Specific Explain: Walk 3 miles every week until the end of the semester.
□ Measurable Explain: 3 miles is a very specific and measurable number.
□ Achievable Explain: With my walking class walking 1 mile, I am responsible for the other 2.
□ Realistic Explain: With my running/walking shoes, a gym at home, and at school. A treadmill is easily accessible.
□ Time-bound Explain: Every week until the end of this semester. The week of December 8th.
As you refine your goal and develop a time frame for your program, break your final, overall goal into several smaller
short-term goals, each with their own target start and completion dates. If your plan includes rewards, choose a re-
ward for each short-term goal and your final goal.
Final goal: Increase my current level of activity from no exercise to walking three (3) miles every week until the end
of the semester and use an online journal to track my progress.
Buy 1 wanted item that cost less
Start date: Wed 9/19/2012 End date: Wed 12/5/2012 Reward: than $100.
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2. Short-term goal 1: Have an accumulated total of 15 miles.
Take the time to relax and enjoy
Start date: Sunday 9/16/2012 End date: Saturday 10/20/12 Reward: birthday week and weekend.
LAB ACTIVITY 2-1
Short-term goal 2: Have an accumulated total of 27 miles.
Start date: Sunday 11/14/12 End date: Saturday 12/1/12 Reward: Go out to dinner and celebrate.
Short-term goal 3:
Start date: End date: Reward:
Reflecting on Your Goal: On a scale of 0–100, how confident are you that you can achieve your goal as you
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set it out?
Explain:
I am extremely confident that I can achieve this goal.
Part 2: Pros versus Cons of Change
Instructions: Based on the goal you’ve set, complete an analysis of the pros versus cons of making a change. You
can use the pros as a source of motivation; the cons will help you identify barriers to change that you’ll need to over-
come in order to be successful.
PROS: BENEFITS I WANT TO ENJOY CONS: BARRIERS TO CHANGE
I want to enjoy running again. The time it takes to exercise could go to school work or
I want to try to complete the Insanity work out challenge. to relax.
I would like to exercise with my partner. I could lose motivation when it's gets tough or I get too
I would feel better mentally. busy with school, work, and my family.
I may lose a few pounds/feel better about my body. Too tired. Difficult or boring.
Sleep better. Uncomfortable in gyms.
Become stronger.
Reflect on Your Analysis: Do you think the pros of change outweigh the cons? If so, what benefits of change
are most important to you? If not, what do you think you could do to overcome some of the cons and tip the decisional
balance in favor of change?
I believe the pros outweigh the cons. I think all of the reasons I listed are important to me because I loved running
and it's something I can share with my partner. Losing a few pounds will make me feel better and mentally make
me want to continue. The Insanity challenge is something I attempted to do during the summer and was doing
fairly well until I stopped because I was too busy and in the process of moving. Completing this goal and moving
to the Insanity challenge and completing it would be the important. This goal is to get me ready for the challenge.
What is your current stage of change (see p. 41 in the chapter)? Action
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3. Part 3: Strategies and Techniques for Change
Instructions: Start by brainstorming—think up as many strategies and techniques as you can that would support
your behavior change program. Think about your current actions and environment as well as the suggested tech-
niques for the processes appropriate for your stage of change. What can you do to restructure your (physical and
LAB ACTIVITY 2-1
social) environment to help support change? What can you do to overcome key barriers to change? Use your pros ver-
sus cons analysis and the following categories to help in your brainstorming activity. Remember, this is brainstorming;
just let your ideas flow.
Increase current actions that support the healthy behavior:
I am already taking a walking class so walking 1 mile a week is no problem.
Bought running/walking shoes.
Tracking my progress and prepared to modify my plan as needed.
Making a reward system to further motivate myself.
Decrease, eliminate, or manage cues and triggers that prompt the unhealthy behavior; include strategies for counter-
ing and for preventing lapses in challenging situations:
Challenging situation: Tired and just got off work. Going for a scroll around the neighborhood with my partner
could help de-stress and relax.
Challenging situation: Projects and tons of homework to do. Taking a 10 minute walk around the neighborhood
could help clear my mind and make the homework process go faster.
Add or increase cues and triggers that prompt the new, healthy behavior:
Eating salads helps encourage a healthy lifestyle.
Using the reward system to buy something I want, I could just that as a trigger to exercise and complete my goal.
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4. Strategies to overcome key barriers—consider what you learned by tracking your current behavior and by reviewing
the list of common barriers in the chapter; check off your key barriers and brainstorm strategies for them:
□ lack of time □ lack of willpower □ lack of support
LAB ACTIVITY 2-1
□ lack of motivation □ lack of enjoyment □ problems with maintenance
□ procrastination □ lack of energy □ other:
□ lack of information □ unable to be assertive □ other:
□ expense □ negative self-talk □ other:
Reflecting on Your Strategies Lists: Next, go back and identify (circle) the strategies that you will use—
select those that best fit you and your needs and preferences. You’ll use these strategies when you complete your
program plan in Lab Activity 2-2.
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