Game On! Goal Setting, Are You

Ready? Contact information:

Jacquelyn Russum, MPH, RD888-318-8188 or

jrussum@californiahealthykids.org This program was developed in collaboration with the California Department of Education's Nutrition Services Division with funding

from the California Department of Public Health, Network for a Healthy California funded by the United States Department of Agriculture’s Supplementary Nutrition Assistance Program (formerly the Food Stamp Program). These institutions are equal

opportunity providers and employers. In California, food stamps provide assistance to low-income households, and can help buy nutritious foods for better health. For food stamp information, call 1877-847-3663. For important nutrition information visit

www.cachampionsforchange.net.

Goal-Setting Process

ATool ForSuccess

2. Make a Plan

3. Be Ready for Challenges

4. Track Your Progress

1. Make Your Goal SMART

6. Celebrate Success!

Step 1: Make Your Goal SMART

Be specificBe specific!! If you don’t know exactly where If you don’t know exactly where

you’re going, how will you know you’re going, how will you know when you’ve gotten there?when you’ve gotten there?

Is this a specific goal?Is this a specific goal?

How is this goal better?How is this goal better?

“I will walk from my school to River Front Park in Beloit, Wisconsin, this Tuesday at 3 pm.”

Is this goal specific?Is this goal specific?

““I will eat I will eat

lots of lots of

vegetables.”vegetables.”

How is this goal different?How is this goal different?

““I will eat at least 1 cup ofI will eat at least 1 cup of

dark green or orange dark green or orange

vegetables every day.”vegetables every day.”

Which of these goals Which of these goals is more specific?is more specific?

I will eat more fruit.I will eat more fruit. I will eat at least one fruit at breakfast I will eat at least one fruit at breakfast

time at least 5 times a week.time at least 5 times a week.

I will watch no more than 90 minutesI will watch no more than 90 minutes

of TV a day.of TV a day. I’ll try not to watch so much TV.I’ll try not to watch so much TV.

Specific goals Specific goals describe describe exactlyexactly what what

you plan to doyou plan to do

Can you Can you measuremeasure your goal? your goal?

““I’m going to eat really healthy.”I’m going to eat really healthy.”

You should be able to You should be able to measure measure your progress your progress toward the goal toward the goal

This is why good goals include This is why good goals include numbers and units of measure:numbers and units of measure:

““I will drink I will drink 2 cups2 cups of low-fat of low-fat

milk or yogurt milk or yogurt dailydaily for the for the

next next threethree days.days.

MeasurableMeasurable goals answer goals answer these questions:these questions:

How much?How much?How often?How often?For how long?For how long?

Is your goal Is your goal AttainableAttainable??Can you attain, or reach, these goals?Can you attain, or reach, these goals?

1. “I will walk 50 miles a day every day 1. “I will walk 50 miles a day every day for a month.”for a month.”

2. “I will never eat a fast food meal as 2. “I will never eat a fast food meal as long as I live.”long as I live.”

3. “I will eat exactly 5 cups of 3. “I will eat exactly 5 cups of vegetables everyday for 20 years, no vegetables everyday for 20 years, no exceptions.”exceptions.”

Don’t set yourself up for Don’t set yourself up for failure! Set goals you believe failure! Set goals you believe

you can you can attain.attain.For example, if you hardly ever For example, if you hardly ever drink water now, this is an drink water now, this is an attainable goal you could set:attainable goal you could set:

““I will drink one cup of water a I will drink one cup of water a day for the next 3 days when I day for the next 3 days when I get home from school.”get home from school.”

R R Are your goals Are your goals ReasonableReasonable??

From now on, every grain food I put From now on, every grain food I put in my mouth will be 100% whole-in my mouth will be 100% whole-grain. grain.

I will win a gold medal in horsebackI will win a gold medal in horseback

riding at the next international riding at the next international Olympics competition.Olympics competition.

Reasonable goals are Reasonable goals are necessary, small steps to necessary, small steps to

better healthbetter health

Step 2: Make a Plan

Planning Tips:Break the goal into small steps

Start slowlyWhen? Be realistic Frequency? How often?

What is needed?

Breaking the Goal into StepsBreaking the Goal into Steps

““I will eat at least two fruits I will eat at least two fruits each day for the next three days.each day for the next three days.

Steps: Steps: 1. Make a list of fruits I like to eat. 2. Ask my parents to buy these fruits. 3. Clean and cut up the fruit, if necessary. 4. Put them in the refrigerator so they are ready for

me to eat as a snack. 5. Put a sign on the refrigerator reminding me to eat

fruit.

Write the Steps to this Goal:Write the Steps to this Goal:

To get more physical activity, I will walk To get more physical activity, I will walk my dog for ½ mile at least once a day my dog for ½ mile at least once a day four times this week.four times this week.

Hints: What route will take for your walk? How will you know it is a Hints: What route will take for your walk? How will you know it is a half mile? What supplies or equipment do you need to walk the half mile? What supplies or equipment do you need to walk the dog? How can you find them easily? How will you remember to dog? How can you find them easily? How will you remember to walk the dog? How can you keep track of how many days you walk the dog? How can you keep track of how many days you walked the dog?walked the dog?

Step 3: Prepare for challenges

Will there be obstacles that prevent you from realizing your goal?

Examples of Challenges:Examples of Challenges:

You might forget about your goal.You might forget about your goal. You might forget about the steps you planned.You might forget about the steps you planned. You might feel too tired or too busy toYou might feel too tired or too busy to

taketake the steps you planned. the steps you planned. The food or equipment you needed to reach The food or equipment you needed to reach

your goal is not available. your goal is not available. The goal turns out to be harder than The goal turns out to be harder than

you thought.you thought. You decide your goal isn’t that important.You decide your goal isn’t that important.

Dealing with ChallengesDealing with Challenges

How could you prevent them?Find positive solutions

“I can make sure I don’t forgetmy plan by writing it down. I will

aska friend or family member to

remind me of it.”

Dealing with ChallengesDealing with Challenges

Do changes need to be made in the goal or plan?Ask for help.

“Instead of walking a half mile a day, I’ll start by walking around the block twice. I’ll ask my friend to walk with me, so it will be more fun.”

Step 4: Track Progress

What helps show progress? Amounts eaten or

distances walked Number of times

(frequency) Time spent exercising Number of days goal was

practiced

How How Tracking tools Timer

Clock Calender Measuring cups

Measuring spoons

LogJournal

How to Track Progress

If you chart your progress, If you chart your progress, you’re more likely you’re more likely to reach your goal.to reach your goal.

Step 5: Reflect and Evaluate

It’s OK to change your plan to make it more realistic or achievable.

Focus on positive goal achievements (rather than failures).

Emphasize small successes along the way.

Step 6: Celebrate!

Praise yourselfReward yourselfShare your success with others Praise others who reach their

goals

Celebration Break

1. Cheer!

2. Victory dance!

3. Move!