Your Semester SelfChange Project

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Your Semester Self-Change Project

• Due on Friday, December 7, 2007
• Noon in The Box

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Setting Goals

• Weve talked about ways of seeing the world
  (worldviews)
• Through your view you determine what is relevant,
  meaningful, important
• Worldviews are a product of values and
  experiences through which we form habits
• Our worldviews dont change easily BUT
• Our perspectives habits can change with work
  keep what is working change what isnt

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• Weve talked about Relationships

We asked you to think about the kind of
relationships you want to build with those with
whom you work, live, love. Reflect on your
relationship role models Reflect on your
habits and how you deal with
people What kind of life do you want to build
and what kind of people do you want to have in it?
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Is there something to work on?

• Making lasting friendships
• Surrounding yourself with positive people
• Building Trust
• Expressing anger appropriately
• Being assertive without being aggressive
• Saying no
• Talking through feelings disappointments
• Depression Screening

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Weve talked about the relationship you have with
Exercise and Food.

• We asked you to think about what feels good for
  your body, how to energize it and how to fuel it
  through food, rest, and movement

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Is There Something to Work On?

• Finding time to exercise
• Building an exercise routine
• Increasing exercise variety
• Eating consistently nutritious meals
• Eating less sugar
• Eating appropriate volumes of foods
• Decreasing empty calories (like alcohol)
• Getting appropriate sleep

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Weve Talked About Sex

• We ask you to think about not only what feels
  good to you now but --
• what is responsible and safer?
• what is healthy for you --
• emotionally, physically, spiritually
• what is good for your partner?
• what is good for your future?

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Is There Something to Work On?

• Learning what is sacred or cherished
• Practicing communicating with prospective
  partner.
• Learning your parameters
• Taking necessary precautions every time
• Discovering what is right for expressing your
  sexuality in terms of emotionally, physically,
  spiritually, intellectually--

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Weve Asked You to Think About Money

• We All Have a Money History
• We Have Role Models
• Positive and Negative ideas about what money is
  and what it is not
• There are many different views on prosperity and
  how to have it
• What is enough and how much do you need to
  survive, thrive, and be fulfilled?

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Is There Something to Work On?

• Taking Better Care of What You Do Have
• Learning How to Make Money Work
• Becoming Comfortable Talking About Strategies
• Knowing Where Your Money Comes From and Knowing
  Where Its Going
• Have a Positive View of Prosperity and Your Worth

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What Your Project Will Consist Of--

• Considering all of the elements youve read
  about, listened to and though about pick an area
  that you know you need to work on, do better on
• Follow the Sample Behavior Change Guide to Build
  Your Plan
• Make sure your goal gives you enough to work with

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Your Behavior Change Package Will Include

• Up to 5 Value Statements
• A Mission Statement
• One Goal Statement
• Three Objectives for Your Goal
• A Statement about Your Barriers
• A Log Covering What Youve Attempted for 4 Weeks
  until December 7, 2007

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1. Writing Value Statements

• Reflect on what is important to you in your life.
• Create statements (each usually one thought) of
  what you want your life to convey.
• Write short, concise statements saying what you
  really value regarding yourself and what you want
  to represent.

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Value Statements

• Creating value statements is an exercise in
  defining what you cherish
• I value meaningful interaction with my children.
• I value pursuing fun and humor.
• I value appreciating beauty in the natural world.
• I value understanding the meaning of this human
  experience through my relationship with God
• I value pursuing an excellent performance.

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2. Create A Mission Statement for Your Life

• A mission statement should say who you are, what
  you do, what you stand for, and why you do it.
• An effective mission statement is best developed
  by considering all the dimensions of yourself and
  what you find important.
• The best mission statements are three to four
  sentences long so you can remember them and they
  describe YOU.
• Avoid making statements about how great you are
  focus instead on what you try to do.

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Mission Statement

• My mission is to live my life with vigorous
  passion and positively impact, through active
  involvement with, my family, students and peers
  encouraging them to achieve their highest sense
  of self, and to fulfill myself, while providing
  for my family while adhering to the guidance of
  Divine Mind (God).

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Sample Mission Statements

• My mission is to balance my life with hard work
  doing something I like, great play doing
  something I love, and good friends and family to
  share all of the good and the bad with. I will
  always give the best I have to give in every
  situation and try to find the win/win when
  dealing with the people I encounter.

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Mission

• My mission is to get good grades so I can get
  into medical school while not going crazy doing
  it.
• My mission is to have fun while Im young, be in
  the moment and not worry about future,
  responsibility, or regrets and to forgo the
  consequences. To live life on my terms, my way.

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3. Writing a Goal

• Usually includes words like increase, decrease,
  know, improve, and understand.
• Are often not measurable in exact terms.
• Goals are not difficult to write and need not be
  written as complete sentences.
• They should be simple and concise.

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Goals

• Should contain two basic components
• Who will be affected (who will do the work)
• What will change as a result of the planned
  program intervention.

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Caution!

• Many times strategies masquerade as goals. To be
  sure if your goals are goals keep asking why or
  what to get to the overall goal.
• Intrinsic goals are more likely to be met than
  extrinsic or systemic ones.

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Examples of Personal Goals

• I will lose thirty pounds by June 2007 so that I
  will feel comfortable wearing my bathing suit by
  Noahs Ark time.
• I will become more organized in my life and
  school work to achieve better grades.
• I will rationally explore what is and consume
  only a healthy amount of alcohol for me.

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Goals Continued

• I will commit to developing a more mature and
  intimate relationship through learning how to
  communicate my needs and wants and hearing my
  partners needs and wants.
• I will exercise three times a week for an hour
  mixing cardio (walking) with strength training.

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Write two possible goals for your personal
behavior change project.

• These words may help get you started
• Increase awareness
• Increase knowledge
• Improve skills and abilities
• Improve attitudes
• Reduce consumption
• Stop Start Lose Gain
• Change, alter, rid,

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What is an Objective?

• Objective-a specific blueprint outlining how the
  goal will be reached. Objectives are the steps to
  be taken in pursuit of a goal.
• If the goal is Chocolate Chip Cookies, the recipe
  steps are the objectives.
• All objectives should be SMART

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SMART Objectives

• S-Specific
• M-Measurable
• A-Attainable
• R-Realistic or Relevant
• T-Timed

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Different Types of Objectives

• Learning
• Behavioral
• Environmental

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Learning Objectives

• Describe what educational or learning tools are
  needed to achieve the desired change.
• Learning Objectives detail what new information
  will be discovered, reviewed, acquired, applied
  to you to help alter your behaviors
• By Nov. 20th I will work with a personal trainer
  to learn how to safely complete an upper body and
  lower body circuit workout in the Allen Center as
  measured by written step by step workout.

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Learning Objectives Sample

• By November 20 I will go to www.mypyramid.gov
  and complete a 3 day food recall of everything I
  ate and get a dietary analysis to learn where my
  deficiencies are as measured by printing off the
  analysis, commenting on it, planning on how to
  improve and handing it in with my plan.

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A Sample Learning Objective

• By Nov. 12th, 2007 I will learn what cardio
  classes are offered at the Allen Center and
  outline a schedule for each week of the plan.
  Evidenced will include highlighting the classes
  I can go to and turning it in with my plan.

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Learning Objective

• By November 30, 2007 I will check out the book
  For Yourself by Lonnie Barbach on developing
  intimacy and find three methods suggested by the
  author that appeal to me as evidenced by
  possession of the book.

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Write a Learning Objective

• For one of your goals, practice writing a
  learning objective

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Action or Behavioral Objectives

• This is the do
• This objective spells out what you will actually
  perform to address your goal.
• I will work out (walk, bike, or swim) three times
  a week for 40 minutes each week for 4 weeks as
  measured by inputs in my log book.

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Sample Action Objective

• Until December 9, 2007 I will drink less than 9
  beers a week and no more than 3 at any one
  sitting as measured by my girlfriend and
  initialed in my log.
• I will make at least one date my significant
  other to be alone we will discuss the methods
  chosen from the book For Yourself and implement
  at least one as measured by the attempt and
  documented by my partner.

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For One of Your Goals

• Write a practice behavioral or action objective

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Environmental Objectives

• A Change in the immediate environment to support
  or induce a positive change in behavior
• Using the environment to alleviate hazards or
  barriers
• Removing or adding elements to induce an action

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Sample Environmental Objective

• By November 12, I will remove all the clothes
  that do not fit me from my closet and give them
  to a shelter or second hand store evidenced by a
  tax receipt received from the shelter.
• By Tuesday, Nov. 13 I will map out a safe 2 mile
  course to run or walk as judged and noted by my
  running partner.

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Environmental Objective

• I will remove Toppers from my speed dial so if I
  want to order I have to look up the number and
  walk to get the food.
• By Next Monday I will remove all junk food from
  the cupboards and refrigerator and replace it
  with healthier alternatives.

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Practice It

• Write an environmental objective for your
  practice goal

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Attendance

• Objectives-Describes an action to obtaining the
  goal.
• S
• M
• A
• R
• T

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Personal Behavior Change Plan

• Personal Mission/Vision Statement
• Value Statements
• Written Statement of Desired Change/Goal
• Three Objectives for Goal
• Discussion of Possible Barriers and Ways to
  Address Them
• Log/Journal of Daily Efforts to Meet Objectives

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See A Plan

• You will get a sample plan with all of the
  elements spelled out.
• E-mail -On D2L -On Web site
• Begin thinking about your goal but dont wait too
  long to start.
• Write your value statements and your mission
  statement SOON!
• Bring them next week if you want feedback to see
  if youre doing it right !

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HELP!?!?

• Visit the Healthy American Assistants for
  feedback regarding your goals and objectives
  during their office hours.
• Monday       11am-2pm 5-7pm
• Tuesday      9-11am 4-730pm
• Wednesday  10am-12noon 2-5pm
• Thursday     9-11am
• Friday         9-12noon
•   
• Go to the web site front page, scroll down for
  times

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• Whats Left for the Semester?????
• Course Syllabus (Healthy American Class)