SMART GOAL SETTING

• Specific• Goals should be straightforward

and emphasize what you want to happen

• Measurable• If you can’t measure it, you can’t

manage it• Attainable• Set goals that are in your reach

• Relevant• Set goals that are “do-able”

• Time-bound • Set a timeframe for the goal

BUCKET LIST

Paddle boarding Thanksgiving

2010, Naples, Florida

Bungee Jump Half Marathon

Provo Halloween Half Marathon 2010

Marathon Hide race

Iron County Fair 2011

Jeep Crawling Go whale watching Grow a vegetable

garden Ride in a helicopter Go to the Olympics

Milk a cow See the northern

lights See a Cirque de

Soleil Show Learn how to make

sushi Sushi making kit,

December 2010

Ride a mechanical bull

Ride in a hot air balloon

Go to a drive-in movie theater

SHORT-TERM GOAL

• A goal is considered short-term if it will take about six months or less to complete.• EXAMPLE: My goal is to have ‘B’ grades

and above in all my classes by the end of the quarter.

LONG-TERM GOAL

• A goal is considered long-term if it will take about 6 months or longer to complete.• EXAMPLE: My goal is to save $100.00 to buy a

bike before the end of the year. I will save $10.00 each month.

WHY SET GOALS?

• Take control of your life• Focus on the important things• Make good decisions• Finish tasks efficiently• Builds self-confidence• Sense of accomplishment“Setting the goal is half of the

work toward achieving the goal!”

GOAL VS. GOOD IDEA

Good idea I would like to go

to college. I need to drink

more water

Goal I will attend GWU fall

2016. I will drink a minimum

of 5 glasses of water by 5pm each day.

ACTION PLAN

• An action plan is a multi-step strategy to identify and achieve your goals.

DEVELOPING AN ACTION PLAN

1. Set a specific realistic goal and write it down.2. List the steps you will take to visualize your goal.3. Identify sources of help and support4. Set a reasonable time frame for achieving your goal5. Evaluate your progress by establishing check points6. Reward yourself for achieving goal

1. Set a specific realistic goal. Write it down below.

2. Below list the steps you will take to reach your goal.

3. Write some sources of help and support (at least 3)

4. Include a timeframe below.

5. What are some checkpoints that will show your progress?

6. How will you reward yourself when you achieve your goal?

Goal: Lose 10 pounds by January 1 at 10pm.

1. Exercise 3 days a week for one hour (Monday, Wednesday, Friday) 2. Run with Alex once a week (Monday) 3. Weigh in weekly (Sundays) 4. Eat desired calorie allotment (carry a food journal) 5. Weight lift 2x a week (Wednesday and Friday)

1. Mom (Meal planning) 2. Alex (exercise partner) 3. Dad (keeping track of weight loss)

September 1, 2012- January 1, 2013

1. Sundays at 5pm (weight loss) 2. Increase of mileage when running. 3. Increase of lifting weights. 4. Daily food/calorie log

New jeans!