Wellness
Goal-Setting
Project
The Wellness
Goal-Setting Project…
…will be a way for you to work on changing a
habit or behavior of yours that
you realistically feel
needs to be altered, in a positive way.
This goal-setting project will be conducted
over the next two months or so and will be
done in five steps. Guidelines for the project
are as follows.
Steps of the project:
1.
2.
3.
4.
5.
6.
Choose a topic & goal statement
Track your current behavior
Research resources
Create goal strategies and plans
Implement strategies
Analysis report of process & outcome
STEP ONE: CHOOSING A TOPIC
You should give this step a great deal
of consideration.
Choosing a topic you are really
interested in will make the remaining
steps much easier & more beneficial.
STEP ONE: CHOOSING A TOPIC
• Review the components of the Wellness Wheel.
Think critically about what area(s) of health you
need improvement in, and what you would most
benefit from in completing this project.
• Take into consideration what is realistic for you
to work on improving – something your
interested in, and interested in changing.
• Brainstorm a list of possible goals.
STEP ONE: CHOOSING A TOPIC
• Choose your generic topic area.
• Create a specific goal statement.
STEP ONE: CHOOSING A TOPIC
• For example, if you are wanting to take a look at your
diet and cut back on fat intake, your topic might be:
“Physical Health: The Role of Fat in Nutrition”
• Your goal statement would then look something like:
I will decrease my daily fat intake.
• Step One Due: __9Jan12__________
Worth: 100
STEP ONE: CHOOSING A TOPIC
Some other examples include:
Topic: Vocational Health: The Importance of Good
Study Habits
Goal Statement: I will cut back on procrastinating doing
my Biology homework.
Topic: Physical Health: Diet and Weight Control
Goal Statement: I will decrease my daily caloric intake
to 2000 calories.
•
Note - One of these is a very specific goal statement. Don’t worry, yours does not
have to be this specific at this point, we’ll get to that later.
STEP ONE: CHOOSING A TOPIC
Ideas if you’re stuck…
Eat breakfast every day
Quit smoking/using (tobacco, pot)
Decrease soda use
Drink 8 glasses of H2O/day
Wear my seatbelt
Meditate daily
Decrease my 2 mile run time
Plan and carry out a fitness program
Improve/maintain grade in _____
Eat proper servings of fruits/day
Brush my teeth 3x/day
Get more sleep
Try to be more social/make friends
Improve _____skill in _____sport
Become more flexible
Volunteer
Plan a carpool to use ___x/week
Ride my bike regularly
Learn to play a musical instrument
Lose 5 pounds
Become vegan
Decrease sugar intake
Increase my positive attitude
Decrease/eliminate alcohol use
Eliminate caffeine from my diet
Create and follow a stress mgmt plan
Recycle every day
Improve my driving skills
Improve time management
Go to the gym 3x/week
Improve r-ship with ______
STEP TWOCONTROL WEEK
• Track your current behavior in reference
to your goal for one week (7 days).
• Use a tracking method that is easy for you
(calendar, journal, tape recorder, etc.)
• Analyze your current behavior.
• Step Two Due
16Jan12
Points= 100
Using Technology to Track Exercise
Steps
(fitbit)
Distance Traveled
(Garmin Forerunner)
Heart Rate
(Polar WearLink)
Exercise Logs
Using Technology to Track Diet
Daily Burn iPhone App
Using Technology to Track Mood and Sleep
Quality and Quantity of Sleep
(Sleep Cycle Alarm)
Mood Journaling
Using Technology to Track Intellectual Goals
Productivity
Books of Interest
Websites or Online News of Interest
STEP THREE: RESEARCH
• This is a mini-research project of your topic area.
• List six sources you have checked for your topic..
http://honolulu.hawaii.edu/legacylib/mlahcc.html
• Sources may include: Books, websites, articles from
professional journals, articles from newspapers (NOT
tabloids), or personal interviews of health-related
professionals related to your topic. Get creative!
• Only 4 of your resources can be websites. Don’t just
pick the first 4 you see, read through them and see
which are truly the best resources.
STEP THREE: RESEARCH
• Hi-light the top three resources you think will
be the most helpful as you work on your goal.
• One page of notes on the information you
discover is required. You may find that taking
more than one page of notes will be helpful later
on!
• Step Three Due: __16Jan12__________ Points= 100
STEP FOUR: GOAL PLAN
• You have completed researching your
topic, and now it’s time to develop a goal
plan with specific strategies to achieve
your goal.
• I repeat, you need to be specific with
what you want to do, and how you would
like to accomplish your goal.
STEP FOUR: GOAL PLAN
You have a goal statement, now you’ll need a plan:
• Describe what you did during the Control Week to analyze your
current behavior.
• Describe at least two strategies you intend to use in order to
accomplish your goal.
• What potential barriers do you foresee and how will you
overcome them (how you overcome may be a strategy).
• Describe how you are going to document your progress (i.e.
daily/weekly journal, graph, etc.).
• List the people who can –and will - support you and your work
on this goal (be specific!)
STEP FOUR: GOAL PLAN EXAMPLE
Topic:
Goal:
Physical Health: The Role of Fat in a Healthy Diet
I will decrease the amount of saturated fat in my diet.
Control Week Analysis: I made a daily log of all foods I’ve eaten. At the end
of the week, I will use the internet to analyze the fat
content in the foods I tend to eat most.
Strategy 1: Based on my research, I will eat a total of ______ grams of fat/day.
Strategy 2: I will eliminate foods with a fat % of ________ or more from my diet.
Potential Barriers: Remembering everything I ate, eating things without labels,
going out to eat with friends/family, what to do for
lunch?
Tracking Method: Chart with columns for: Day, Meal, Foods Eaten, Grams of fat
for each food, total fat grams/meal, total fat grams/day.
Support System Members: John & Cindy (Parents), Cassie (sister), Coach Johnson
(soccer coach), Joe (boyfriend)
STEP FOUR: GOAL PLAN EXAMPLE
Topic:
Goal:
Physical Health: The Health Impact of Tobacco
I will decrease the amount of tobacco used daily.
Control Week Analysis:
On my calendar, I tallied each cigarette I had, along with
the reason why I smoked (stress, friends were doing it, I was
bored, etc.).
Strategy 1: In looking at the reasons why I smoke, I will develop a substitute for when
I feel that way.
Strategy 2: During the first two weeks of working on my goal, I will substitute for
every other cigarette I want to smoke.
Strategy 3: During the last two weeks of working on my goal, I will substitute for
every cigarette I want to smoke.
Tracking Method: On a dated calendar I will make a tally mark for every cigarette
smoked. I will also write a few words about how I’m feeling that
day.
Support System Members: Jeff (BFF), Sandy (mom), Samantha (girlfriend)
Step Four Due: ______16Jan12___________ Points= 100
STEP FIVE: IMPLEMENTATION
• According to the research, it takes a
minimum of six weeks to make a permanent
change!
STEP FIVE: IMPLEMENTATION
• In the following six weeks, you will
implement the two (or more) strategies from
Step Four.
• Use charts, graphs, journals, etc. to
document the process/progress of your
implementation.
• Make your documenting easy on yourself!
STEP FIVE: IMPLEMENTATION
• Again, this step will be 6 weeks in duration.
• 8 Weeks: Implementation Phase
– Although you will be working on this for
longer, you only need to have six weeks
worth of documentation to turn in.
• Step Five Due 9Mar12
Points= 100
STEP SIX:
ANALYSIS REPORT
• Now that you have completed implementing
your strategies, you will prepare a report
explaining the process and analyzing the
outcome of your project.
• The report needs to include information from
your top three resources (cited).
STEP SIX: Address the Following
•
Goal
•
Strategies - What were they, how did you carry them out, did you
have to alter them, add any along the way, etc.? What was the
success or failure of each strategy?
•
Document/Track – What did you use, was it useful, did you have
to alter it, etc.?
•
Support System - Who was in it, how did you utilize these people?
If you didn’t “use” them, why?
•
Obstacles - What were they, what did you do to overcome them?
•
Benefits - What were/are the health benefits you experienced/are
experiencing?
•
What would you have done differently to have better success with
your goal (or this project)?
•
Learn - About yourself or in regards to goal-setting?
STEP SIX: REPORT
• The final report can be a power point
presentation, poster, infomercial or
documentary, paper, skit, etc.
• Be creative with your presentation.
• Step Six Due16Mar12 Points=100
DUE DATES
• Step One Due: 9Jan12
• Step Two Due: 16Jan12
• Step Three Due: 16Jan12
• Step Four Due: 20Jan12
• Step Five Due: 9Mar12
• Step Six Due: 16Mar12
Goal Check In
1.
State your goal.
2.
What is your tracking method? Has it proven to be useful so far? How?
If it hasn’t been useful, what are you going to do about it?
3.
Have you used any of your resources to help with your goal? How? If
you haven’t used any, why not?
4.
What obstacles have occurred? What others may interfere in your future
progress? What have you done/will you do to work around your
obstacles?
5.
Have you used anyone in your support system yet? How? If not, why
not?
6.
What strategies have you used to implement your behavior change?
Have they worked? Why/why not? Do you need to adjust your
strategies? How?
7.
Do you feel you are making positive progress? What?