Sleep, Eat & Exercise
Activity Log & Change Assignment: Part 2
Preparation
*Type all responses in the text boxes provided.
Name:
Answer the following questions. Be sure to carefully read and fully answer each
question; some questions contain multiple components. Demonstrate critical
thinking and effort in your answers. A significant amount of reflection and
discussion will be expected to earn all points. Write clearly; complete sentences,
accurate spelling, and proper grammar and punctuation are expected. This
portion of the assignment is worth 10 points. Be sure to upload both files (this one
and the log) to the assignment box on the course site.
Preparation Questions
After completing the activity log and analysis questions, you identified yourself
as being in the preparation stage of change by indicating that you intend to
take action to address the problem/concern(s) you identified with regards to
your physical activity within the next month.
Note the problem/concern(s) that you identified in #4 of the analysis section of
the activity log assignment.
Consider this/them as you answer the following questions:
1. a. How does your current behavior (staying the same) benefit you? (1 pt)
b. How might you be able to achieve the same benefit(s) in a different way;
what are some healthier alternatives? Provide at least one example. (1 pt)
2. List all the pros/benefits/advantages of changing this behavior that you can
think of. Consider how changing would benefit not only you, but also others.
Be specific (don’t just say that it will make you healthier). (1 pt)
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3. Set a SMART goal
You may have identified multiple things that you could improve with regards
to your physical activity, but for the purpose of this assignment, focus on one
thing that you feel the most ready to change. Set a short-term goal that you
will focus on within the next month.
Your goal should be written in specific and measurable terms. For example,
you might try to walk or bike to all of your classes instead of taking the bus or
participate in at least three group fitness classes each week. Also consider
the FITT Principle – frequency, intensity, time (duration), and type of activity –
to help you make sure your goal is specific and measurable. Note: “Stretch
more,” is not specific and measurable.
Your goal should be somewhat challenging. For example, if you’re already
active for 30 minutes each day, then setting a goal of getting at least 15
minutes of physical activity each day would not be appropriate. Instead it
might make sense for you to work toward increasing the intensity of your
activity or incorporating more variety into your routine. For example, if you
always do cardiorespiratory endurance exercise but don’t usually stretch or
participate in any strength training, then you might set a goal to stretch for at
least 10 minutes every day or strength train at least two non-consecutive
days each week.
While your goal should challenge you, it should also be something that is
attainable. For example, if you currently don’t exercise at all or haven’t been
very active in the past, then you’re probably not very likely to suddenly start
going to the gym for an hour every day, or if you do, then it’s probably not
very likely that you’ll stick to it long term. Setting a goal to be active at least
10 or 20 minutes every day might be a good start, and then you could
gradually increase the duration from there, or you could set a goal of
exercising for at least 30 minutes at least three days a week and gradually
increase it to every day.
Keep in mind that your goal should be realistic for your life. For example, if
you hate running, then it might not make sense for you to set a goal of
running on the treadmill four days per week. Instead, maybe you would like
working out on the elliptical machine, taking a group fitness class, dancing
with friends, or bicycling outside. Think about what activities you enjoy and/or
think you would like to try. Also think about what’s available to you on
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campus and consider whether or not you have time to be active between
classes and other commitments.
Finally, be sure to identify a specific start date. Note that it can be helpful to
plan to take action when the external environment and conditions are most
supportive. However, don’t wait for a magic moment or perfect time to
change, as that’s not likely to ever come. Make this change a priority. Don’t
procrastinate!
What is your SMART physical activity goal? (Make sure it’s specific,
measurable, attainable, realistic, and time-based; the content in the
proceeding paragraphs will help with this). (1 pt)
4. Once you set a goal, you need to think about the action steps that you will
need to take to achieve it. For example, if your goal is to go to the gym more
than you’re used to, then consider how you might need to alter the way you
spend your time throughout the day and evening in order to make that
happen: When will you do your homework? Where will you find the time to
go to the gym? Your action steps should outline what you need to do and
maybe even what you need to avoid or stop doing in order to make your
goal a reality. Consider the following:
 What special equipment or supplies will you need to achieve your goal,
and where/how you might get them?
 What further information or resources do you need?
 How could you restructure your schedule and/or environment to make it
easier to engage in your new/desired behavior?
 What reminders could you set for yourself? How?
 What skills would help increase your confidence, and how might you build
them?
 How could you overcome potential barriers that could get in the way of
your new/desired behavior?
 How could you avoid things that trigger your old/problem behavior?
Describe at least three action steps you’ll need to take to achieve this goal.
Be specific. (3 pts)
5. a. Identify at least one person you will ask to support you in making your
desired change(s). (1/2 pt)
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b. Explain why you selected this person. Why do you believe this person will
be able to support you in the way that you need/want to be supported for
this particular goal? For example, consider personality characteristics,
availability, similar goals, etc. (1/2 pt)
c. Explain how this person could be helpful. For example, do you just want
encouragement, reminders, accountability, or praise? Or, do you want this
person to take some sort of action? If so, what action? Don’t assume
he/she/ze will just know how to help you. Consider offering a list of dos and
don’ts. What specifically would be most helpful to you with regards to this
particular goal and at this stage of the change process? (1/2 pt)
6. Where and/or to whom might you look for inspiration? (1/2 pt)
7. Why is it important to you to meet this goal? What is your end goal? What
would success look and feel like? Visualize this and describe it. (1 pt)
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