Sen/Roth InSync Setting Goals—p. 101

Requirements:

Goals must be challenging but achievable (fair to you)

Goals must be measureable

Poorly Stated Goals (can’t be measured)

I want to get a good grade in math this quarter.

I want to increase my exercise this quarter.

I want to spend more time with my family.

I want to lose some weight before Thanksgiving.

Rewritten Goals—Now Measurable (Green)

I want to get a good grade in math this quarter.

I want to earn at least a 2.5 in math this quarter.

I want to increase my exercise this quarter.

I want to walk an average of 20 minutes/3 times a week.

I want to spend more time with my family.

I want to create a Family Friday agreement with my family.

I want to lose some weight by Thanksgiving.

I want to lose at least 5 pounds by Thanksgiving.

ACTION PLAN EXAMPLES:

GOAL--I want to earn at least a 2.5 in math this quarter.

ACTION PLAN

1. Do my math homework in the math lab M-Thr @ 12:30

2. Check my progress with the instructor at least once every two weeks.

3. Be sure to write down all assignments and due dates and keep when I see it regularly.

4. Join a math study group with students who are better at math than I.

GOAL--I want to walk an average of 20 minutes/3 times a week.

ACTION PLAN

1. Keep a weekly log of my walks—write down days, dates, and approximate times.

2. Check my log each time I begin to see what my average has been.

GOAL--I want to lose at least 5 pounds by Thanksgiving.

ACTION PLAN

1. Write down beginning weight and date.

2. Not eat anything after supper except on Saturdays and Sundays.

3. Switch to 1% milk

4. Practice eating cereal and other foods without sugar added.

5. Try not to eat anything that comes in a package.

6. Check and record weight every two weeks.