Rules for goal setting When you are coming up with your goals, you need to design goals that can be tracked. The goals need to be…S.M.A.R.T. or now S.M.A.R.T.E.R. Specific - Is the goal well define

LAB 1

BUILDING MOTIVATION AND COMMITMENT THROUGH ACHIEVING GOALS

Name ________________________ Date_____

GOAL SETING and CONTRACT

Goals are critical to initiate change. Goals motivate behavioral change and provide a plan of action. Goals are most effective when they are:

Well planned. Only a well-conceived action plan will help you attain your goal.
Personalized. Goals that you set for yourself are more motivational than goals someone else sets for you.
Written. An unwritten goal is simply a wish. A written goal, in essence, becomes a contract with yourself.
Realistic. Goals should be within reach.
Measurable. Write your goals so they are clear, and state specifically the objective you wish to accomplish.
Time – Specific. A goal always should have a specific date set for completion. This date should be realistic but not too distant in the future.
Monitored. Monitoring your progress as you move toward a goal reinforces behavior. Keeping a physical activity log periodically determines where you are at any given time.
Evaluated. Periodic re-evaluations are vital for success. You may find that a given goal is unreachable. If so, reassess the goal. On the other hand, if a goal is too easy, you will lose interest and may stop working toward it. Once you achieve a goal, set a new one to improve or maintain what you have achieved. Goals keep you motivated.

Long range exercise and lifestyle change goals (6 to 16 weeks +)

Goals Target date to complete

1. _________________________________________ __________

2. _________________________________________ __________

3. _________________________________________ __________

Short range exercise and lifestyle change goals (1 day to 2 weeks)

For full credit, all ten blanks must be filled in:

Goals Target date to complete

Contract Agreement

I agree to this contract as an indicator of my personal commitment to achieve my goals

Name: __________________________________________ Date: ______________