Goal-Setting Process

1. Game On! Goal Setting, Are You Ready?Contact information:Jacquelyn Russum, MPH, RD888-318-8188 or jrussum@californiahealthykids.org This program was developed in collaboration with the California Department of Education's Nutrition Services Division with funding from the California Department of Public Health, Network for a Healthy California funded by the United States Department of Agriculture’s Supplementary Nutrition Assistance Program (formerly the Food Stamp Program). These institutions are equal opportunity providers and employers. In California, food stamps provide assistance to low-income households, and can help buy nutritious foods for better health. For food stamp information, call 1877-847-3663. For important nutrition information visit www.cachampionsforchange.net.

2. Goal-Setting Process 6. Celebrate Success! A Tool For Success • Track Your Progress 3. Be Ready for Challenges • Make a Plan • Make Your Goal SMART

3. Step 1: Make Your Goal SMART

4. Be specific! • If you don’t know exactly where you’re going, how will you know when you’ve gotten there?

5. Is this a specific goal? “I will travel in North America.”

6. How is this goal better? “I will walk from my school to River Front Park in Beloit, Wisconsin, this Tuesday at 3 pm.”

7. Is this goal specific? • “I will eat lots of vegetables.”

8. How is this goal different? • “I will eat at least 1 cup of dark green or orange vegetables every day.”

9. Which of these goals is more specific? • I will eat more fruit. • I will eat at least one fruit at breakfast time at least 5 times a week. • I will watch no more than 90 minutes of TV a day. • I’ll try not to watch so much TV.

10. Specific goals describe exactly what you plan to do

11. Can you measure your goal? • “I’m going to eat really healthy.”

12. You should be able to measureyour progress toward the goal • This is why good goals include numbers and units of measure: • “I will drink 2 cups of low-fat milk or yogurt daily for the next threedays.

13. Measurable goals answer these questions: • How much? • How often? • For how long?

14. Is your goal Attainable? Can you attain, or reach, these goals? 1. “I will walk 50 miles a day every day for a month.” 2. “I will never eat a fast food meal as long as I live.” 3. “I will eat exactly 5 cups of vegetables everyday for 20 years, no exceptions.”

15. Don’t set yourself up for failure! Set goals you believe you can attain. For example, if you hardly ever drink water now, this is an attainable goal you could set: • “I will drink one cup of water a day for the next 3 days when I get home from school.”

16. R Are your goals Reasonable? • From now on, every grain food I put in my mouth will be 100% whole-grain. • I will win a gold medal in horseback riding at the next international Olympics competition.

17. Reasonable goals are necessary, small steps to better health

18. Step 2: Make a Plan

19. Planning Tips: • Break the goal into small steps • Start slowly • When? Be realistic • Frequency? How often? • What is needed?

20. Breaking the Goal into Steps • “I will eat at least two fruits each day for the next three days. Steps: • 1. Make a list of fruits I like to eat. • 2. Ask my parents to buy these fruits. • 3. Clean and cut up the fruit, if necessary. • 4. Put them in the refrigerator so they are ready for me to eat as a snack. • 5. Put a sign on the refrigerator reminding me to eat fruit.

21. Write the Steps to this Goal: • To get more physical activity, I will walk my dog for ½ mile at least once a day four times this week. Hints: What route will take for your walk? How will you know it is a half mile? What supplies or equipment do you need to walk the dog? How can you find them easily? How will you remember to walk the dog? How can you keep track of how many days you walked the dog?

22. Step 3: Prepare for challenges • Will there be obstacles that prevent you from realizing your goal?

23. Examples of Challenges: • You might forget about your goal. • You might forget about the steps you planned. • You might feel too tired or too busy to take the steps you planned. • The food or equipment you needed to reach your goal is not available. • The goal turns out to be harder than you thought. • You decide your goal isn’t that important.

24. Dealing with Challenges • How could you prevent them? • Find positive solutions “I can make sure I don’t forget my plan by writing it down. I will ask a friend or family member to remind me of it.”

25. Dealing with Challenges • Do changes need to be • made in the goal or plan? • Ask for help. • “Instead of walking a half mile a day, I’ll start by walking around the block twice. I’ll ask my friend to walk with me, so it will be more fun.”

26. Step 4: Track Progress • What helps show progress? • Amounts eaten or distances walked • Number of times (frequency) • Time spent exercising • Number of days goal was practiced

27. How to Track Progress How • Tracking tools • Timer • Clock • Calender • Measuring cups • Measuring spoons • Log • Journal

28. If you chart your progress, you’re more likely to reach your goal.

29. Step 5: Reflect and Evaluate • It’s OK to change your plan to make it more realistic or achievable. • Focus on positive goal achievements (rather than failures). • Emphasize small successes along the way.

30. Step 6: Celebrate! • Praise yourself • Reward yourself • Share your success with others • Praise others who reach their goals

31. Cheer! Victory dance! Move! Celebration Break