New Years Solutions

1. New Years Solutions How to stop re-solving and change for good! Kim Jordan, RD, CD, CNSD

2. Today’s 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

3. 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…………

4. The 4 Lacks • Lack of Value of outcome • Lack of Investment in necessary supportive behaviors • Lack of a Clear plan • Lack of Flexibility

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

6. 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

7. 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

8. “The Longest Distance in the World………… is the Distance from your Head to Your Heart.” Kim Jordan

9. How Do You Make The Journey? Address 1st ‘lack’ by Values Clarification

10. Values Clarification Exercise • Do quickly • Take top 3

11. My Actions… …Mirror my Values

12. 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’

13. “Never confuse Motion with Action.” Benjamin Franklin

14. Get S.M.A.R.T.! • Organizes motivation, goal and plan • Incorporates timeline and rewards • Can be developed for several timeframes

15. Get S.M.A.R.T.! • Specific • Measureable, Motivational • Achievable, Action-oriented • Realistic, rewarding, results-oriented • Time-based, Trackable

16. 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.

17. Specific • Who: Who is involved? That’s 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.

18. 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

19. 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.

20. 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

21. Measurable—and 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

22. 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.

23. 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

24. 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 access—and values!

25. 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

26. 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

27. 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.

28. 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!

29. 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.?

30. Let’s practice……..

31. Get Ready, Get Set………… Get S.M.A.R.T.!