1. Session 4 Setting Goals andRewarding Yourself

2. Measuring Success To set and achieve a goal, you need a way to measure your progress. You must have a destination in mind in order to know how to get there.

3. Measuring Success This is especially true when you’re trying to change something important in your life. Research shows that setting goals is one of the keys to success. The clearer your goal, the better your odds of reaching it.

4. Setting S.M.A.R.T. Goals S- Specific M- Measurable A- Attainable R- Realistic T- Timely

5. TIP#1: Be Specific People who set specific goals do better than people who set very broad goalsor just say “I’ll try…”

6. Bad Example: I will be more active this week. Good Example: By the end of the week, I will walk for 15minutes during my lunch break on Monday, Tuesday, Wednesday, and Friday.

7. TIP#2: Make it Measurable Setting measurable goals will assist you in monitoring your progress.In doing this you will begin to see the pattern of ups and downs and understand the downs are only temporary.

8. Bad Example: I will be more active this week. Good Example: By the end of the week, I will walk for 15 minutes during my lunch break on Monday, Tuesday, Wednesday, and Friday as evidenced by logging my activity in my daily planner.

9. TIP#3: Make it Attainable Your goals should be personal - ones you believe in and want to attain. You are more likely to stay focused if you set a goal that matters to you.

10. Bad Example: My wife wants me to run a marathon with her in 6 months. Good Example: I will walk in the Race for the Cure 5K in 6 months.

11. Consider your current physical activity and fitness level.Drastic changes are hard to accomplish and even harder to maintain. TIP#4: Be Realistic

12. Bad Example: I will run a marathon within six months. Good Example: I will walk in the Race for the Cure 5K in 6 months.

13. TIP#5: Have an end in sight Your goals should be grounded within a timeframe. With no time frame tied to your goal there is no sense of urgency. Try setting short and longtermgoals for yourself. “ A journey of a thousand milesbegins with a single step” - Confucius

14. Short-term goal: By Monday of next week I will have walked for 1 mile on my lunch hour at least 4 days. Long-term goal:Within the next 3 months I will have walked at least 50 miles.

17. Ready? Set Goals! Now it’s time to set some of your own goals Remember, good goals are…. Specific Measurable Attainable/Personal Realistic Timely A short-term goal I can achieve in the next week: How I plan to monitor my progress: A long-term goal I hope to achieve by ________ (date): Helpful Tip: Post your goals where you’ll see them often (for example, on your daily calendar, dresser, or bathroom mirror)