New Years Solutions

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New Years Solutions

• How to stop re-solving and change for good!
• Kim Jordan, RD, CD, CNSD

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Todays Focus

• Health Behaviors
• Main concern of people who come to SCCA
• Focus of majority of NY resolutions
• Ideas presented can be applied to any area of life

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New Years Resolutions

• Why do people continue to re-solve in the same
  areas of their life?
• Why do people fail or give up?
• Lack of

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The 4 Lacks

• Lack of Value of outcome
• Lack of Investment in necessary supportive
  behaviors
• Lack of a Clear plan
• Lack of Flexibility

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Willpower

• Comes from your head
• Based on knowledge or externally focused beliefs
• Frequently includes shoulds
• Is vulnerable to collapse when faced with
  obstacles

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Motivation

• Comes from your heart
• Based on emotions and internally focused beliefs
  (Values)
• Frequently includes I want or I choose to
• Adapts when faced with obstacles

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Best Goals

• We want to set the goals that our heart
  conceives, that our mind believes and that our
  bodies will carry out.

Jim Rohn
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The Longest Distance in the World

• is the Distance from your Head to Your Heart.
• Kim Jordan

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How Do You Make The Journey?

• Address 1st lack by
• Values Clarification

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Values Clarification Exercise

• Do quickly
• Take top 3

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My Actions

• Mirror my Values

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Tying your values to your goal

• Money, retirement Your Health Portfolio
• Relationships better health, more energy to
  participate
• Provides Investment in necessary supportive
  behaviors/actions
• Addresses 2nd Lack

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Never confuse Motion with Action.

• Benjamin Franklin

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Get S.M.A.R.T.!

• Organizes motivation, goal and plan
• Incorporates timeline and rewards
• Can be developed for several timeframes

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Get S.M.A.R.T.!

• Specific
• Measureable, Motivational
• Achievable, Action-oriented
• Realistic, rewarding, results-oriented
• Time-based, Trackable

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Specific

• The first part of your SMART goal is to be
  SPECIFIC.
• Answers "what has to be done".
• This is where you will write an observable action
  or behavior, using action verbs.

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Specific

• Who Who is involved? Thats easy! I
• What What do I want to accomplish?
• When Establish a time frame.
• Which Identify the method. by eating right and
  exercising
• Why Give specific reasons, purposes or benefits
  of accomplishing the goal.

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Specific

• Not I want to lose weight
• I want to lose 5 lbs in two months by
  eliminating soft drinks, and eating three
  servings of non-starchy vegetables per day and
  exercising for at least 20 minutes per day so I
  can be healthy, fit and energetic.
• Well defined goal, method and motivation

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Measurable

• The second part of your SMART goal is to be
  MEASURABLE.
• Answers "what will be the results".
• Write the qualitative or quantitative terms for
  the goal such as total quantities,
  frequencies,etc.

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Measurable

• Not only whether have achieved goal
• The behaviors that support goal
• Helps to build successes, self-efficacy
• Last example can measure daily
• Soft drink consumption
• Vegetable servings
• Minutes of exercise

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Measurableand Motivational!

• Frequent feedback better focus
• Focus on behaviors leads to success
• We can have anything we want we just have to
  pay.attention
• TV Motivational speaker

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Achievable, Action-oriented

• The third part of the SMART goal is to make it
  ATTAINABLE and action oriented.
• This is important because this is the reality
  check.
• You have to consider your skills and resources
  available at this point to help you achieve your
  goal.

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Achievable, Action-oriented

• Should be meaningful but do-able in a reasonable
  time frame
• Include the behaviors that support the goal
• Last example
• Eliminating soft drinks
• Increasing vegetable consumption
• exercising

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Realistic, Relevant

• The fourth part of the SMART goal is to make it
  RELEVANT.
• Goal must be relevant or consistent with your
  responsibilities, knowledge, skill set, and
  accessand values!

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Realistic, Relevant

• Make sure that you can follow through with a
  reasonable amount of effort
• Unrealistic goals do not get you there faster,
  they feed failure

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Rewarding

• Rewards for reaching small interval goals (I
  exercised for 20 minutes each day for 3 weeks!)
  help to support commitment to the behaviors
• Not just for reaching the goal, but for
  maintaining the behaviors that support the goal

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Time Based, Trackable

• The fifth part of the SMART goal is to make it
  fit within a Time-Frame.
• Specific target dates, milestones, deadlines, and
  frequencies.
• Attach a target date to both long and short term
  goals to help you set a tangible milestones for
  achieving your goal.

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Time Based, Trackable

• Make sure you can track or measure the behaviors
  as well as the goal
• Giving your goal a time frame helps to add
  commitment---especially if the goal is realistic
  and achievable!

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• SMART goals answer the following questions
• 1) What action do I need to take to achieve the
  goal?2) What extent is the action to be taken-
  How often, how much, when, with whom?3) What is
  the result of the goal? What impact will this
  have in your life, career, job, task, etc.?

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Lets practice..
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Get Ready,

• Get Set
• Get S.M.A.R.T.!

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