Assessing, Goal Setting, Attitudes, Strategies
1. Complete the How Healthy Are You assessment. (You may access this in print form in your text book OR you may access it online via the Textbook Companion website.)
2. Select target behaviors that you would like to change. BE SURE TO
KEEP A COPY OF THIS INFORMATION SO THAT YOU CAN
COMPLETE THE REMAINDER OF THE ASSIGNMENT DURING
THE SEMESTER. The instructor will not provide a copy after initial submission. In this part of the project you will begin to create the structure for your behavior change project and for the change you would like to make in your current behavior by setting goals, planning a timeline, and choosing your rewards.
In the following spaces, list ﬁve behaviors that you want to change.
1. Weight Management
4.keeping my room/bathroom clean
5.being on time
Choose the target behavior you feel the most strongly about changing. 1.Weight gain
What are the harmful effects of your present target behavior and the positive effects of quitting or stopping that behavior?
Some negative health effects of my target behavior are:
If i get sick i wont have enough weight on me to help ﬁght whatever sickness i get
Some positive health effects of changing my behavior will be:
I will look healthy and feel better
SET GOALS, TIMELINES, AND REWARDS
Whatever your target behavior is, there are several key points to remember when establishing goals:
1. Establish achievable goals.
2. Put goals in writing and place them where you can see them every day. 3. Establish both short and long-term goals.
4. Establish goals that are measurable.
5. Set target dates for achieving those goals.
6. After you achieve a goal, establish another achievable goal.
7. Reward yourself after achievement of a goal.
When it comes to creating a timeline for your goals, you should make it manageable. The best timeline is one that requires you to reach out of your comfort zone. But donʼt make it discouraging! Track yourself with small goals every few weeks that lead up to the greater behavior change.
It is important to reward yourself for accomplishments and goals that you have met. Rewards should be things that you may not always get to do, but enjoy doing. They should be relatively inexpensive and accessible, and they should not be anything that reinforces the behavior you are trying to change.
DIRECTIONS: Fill out the spaces below
Short-Term Goal #1: gain weight to be a 110
Date to Achieve: April 1
Reward: new pants
Short-Term Goal #2: All A's and B's this semester
Date to Achieve: may 9
Reward: new shoes
Short-Term Goal #3 : keep my room/bathroom clean for a straight month