New Years Solutions

How to stop re-solving and change for good!

Kim Jordan, RD, CD, CNSD

Today’s Focus

Health Behaviors Main concern of people who come to

SCCA Focus of majority of NY resolutions Ideas presented can be applied to any

area of life

New Years Resolutions

Why do people continue to re-solve in the same areas of their life?

Why do people fail or give up?

Lack of…………

The 4 Lacks

Lack of Value of outcome Lack of Investment in necessary

supportive behaviors Lack of a Clear plan Lack of Flexibility

Willpower

Comes from your head Based on knowledge or externally

focused beliefs Frequently includes ‘shoulds’ Is vulnerable to collapse when faced

with obstacles

Motivation

Comes from your heart Based on emotions and internally

focused beliefs (Values) Frequently includes ‘I want’ or ‘I

choose to’ Adapts when faced with obstacles

Best Goals……

“We want to set the goals that our heart conceives, that our mind believes and that our bodies will carry out.”

Jim Rohn

“The Longest Distance in the World…………

is the Distance from your Head to Your Heart.”

Kim Jordan

How Do You Make The Journey?

Address 1st ‘lack’ by

Values Clarification

Values Clarification Exercise

Do quickly Take top 3

My Actions…

…Mirror my Values

Tying your values to your goal

Money, retirement = Your Health Portfolio

Relationships =better health, more energy to participate

Provides Investment in necessary supportive behaviors/actions

Addresses 2nd ‘Lack’

“Never confuse Motion with Action.”

Benjamin Franklin

Get S.M.A.R.T.!

Organizes motivation, goal and plan Incorporates timeline and rewards Can be developed for several

timeframes

Get S.M.A.R.T.!

Specific Measureable, Motivational Achievable, Action-oriented Realistic, rewarding, results-oriented Time-based, Trackable

Specific

The first part of your SMART goal is to be SPECIFIC.

Answers "what has to be done". This is where you will write an

observable action or behavior, using action verbs.

Specific

Who: Who is involved? That’s easy! “I”

What: What do I want to accomplish? When: Establish a time frame. Which: Identify the method. “by

eating right and exercising…” Why: Give specific reasons, purposes

or benefits of accomplishing the goal.

Specific Not “I want to lose weight” “I … want to lose 5 lbs … in two

months … by eliminating soft drinks, and eating three servings of non-starchy vegetables per day and exercising… for at least 20 minutes per day… so I can be healthy, fit and energetic.”

Well defined: goal, method and motivation

Measurable

The second part of your SMART goal is to be MEASURABLE.

Answers "what will be the results". Write the qualitative or quantitative

terms for the goal such as total quantities, frequencies,etc.

Measurable

Not only whether have achieved goal The behaviors that support goal Helps to build successes, self-efficacy Last example: can measure daily

Soft drink consumption Vegetable servings Minutes of exercise

Measurable—and Motivational!

Frequent feedback = better focus Focus on behaviors leads to success “We can have anything we want; we just

have to pay……….attention”TV Motivational speaker

Achievable, Action-oriented The third part of the SMART goal is to

make it ATTAINABLE and action oriented.

This is important because this is the reality check.

You have to consider your skills and resources available at this point to help you achieve your goal.

Achievable, Action-oriented

Should be meaningful but do-able in a reasonable time frame

Include the behaviors that support the goal

Last example Eliminating soft drinks Increasing vegetable consumption exercising

Realistic, Relevant

The fourth part of the SMART goal is to make it RELEVANT.

Goal must be relevant or consistent with your responsibilities, knowledge, skill set, and access—and values!

Realistic, Relevant

Make sure that you can follow through with a reasonable amount of effort

Unrealistic goals do not get you there faster, they feed failure

Rewarding

Rewards for reaching small interval goals (I exercised for 20 minutes each day for 3 weeks!) help to support commitment to the behaviors

Not just for reaching the goal, but for maintaining the behaviors that support the goal

Time –Based, Trackable The fifth part of the SMART goal is to

make it fit within a Time-Frame. Specific target dates, milestones,

deadlines, and frequencies. Attach a target date to both long and

short term goals to help you set a tangible milestones for achieving your goal.

Time –Based, Trackable

Make sure you can track or measure the behaviors as well as the goal

Giving your goal a time frame helps to add commitment---especially if the goal is realistic and achievable!

SMART goals answer the following questions:

1) What action do I need to take to achieve the goal?2) What extent is the action to be taken- How often, how much, when, with whom?3) What is the result of the goal? What impact will this have in your life, career, job, task, etc.?

Let’s practice……..

Get Ready,

Get Set…………

Get S.M.A.R.T.!