Goal Setting and Motivational Factors
The following structure for goal setting can help with implementation and staying motivated. We’ll illustrate each part of the structure with an example: a goal to increase exercise, in italics below.
Six steps, exactly as written in the workbook, with the exercise example beside each one. You can type into the seven writing spaces on this page and print or save the result, or print a blank copy and fill it in by hand. Either way nothing you type is saved, sent, or stored — closing or reloading this page clears it.
Write a statement of the overall change desired.
I want to improve my overall health and fitness by increasing my exercise.
Set up
List anything you need to get started.
Gym membership, weights, space to work out, workout information, written exercise plan, and workout/walk schedule.
Type into the box, or print the blank worksheet and write it in by hand.
Specific weekly action
Ask yourself, “What can I do this week that is specific and measurable, challenging, and realistic?” Start small to get accustomed to the new behavior, and build from there.
Exercise at the gym for 20-25 minutes three times a week, following a written set of exercises. Walk for ten minutes each day that I don't go to the gym.
Regular evaluation time
Any change process needs regular evaluation as a guide for learning and adjusting. Failure to meet goals is part of the process! It should not be a reason to feel guilty or give up—it may provide valuable information to help you adjust your goal so that you can achieve it.
I will log my exercise activities daily and evaluate my weekly goal on Sundays and adjust goals as necessary.
Write out as many of your internal roadblocks as you can identify, including thoughts, feelings and behaviors, and think of ways you can overcome them.
Roadblocks: My feeling of anxiety leads to thoughts like: “I can’t do it,” “I don’t feel like doing it,” “I don’t have time.” Those thoughts lead to procrastination behaviors. I will overcome them by telling myself, “This is my anxiety and they are just thoughts. I am just doing light exercise for 20 minutes, and I will feel better after I am done.”
Write out as many of your external roadblocks as you can identify, including people, places, things, and circumstances, and think of ways you can overcome them.
Roadblocks: bed, phone, TV, recliner, food that distracts me and leads to procrastination. I will overcome them by resisting engaging in my phone, TV, and computer, having a protein bar to manage my hunger to give me some energy, walking right past my recliner without sitting in it, and I will reward myself with relaxation and a healthy, satisfying meal after I have finished exercising.
Who can you ask to be an accountability partner, or to give you encouragement? Would having a class that meets regularly help? Or maybe just a friend or two to exercise with?
Ask a friend, parent, or mentor to hold me accountable, e.g., seek encouragement from friends, find an exercise class that meets my needs, and look for a workout partner.
Anticipating (imagining) the future benefits of your new behaviors helps keep you motivated by reminding you of the big picture.
Exercising will help me feel better, make me healthier and stronger to help deal with my anxiety, give me more confidence, and help me feel more accomplished. I will get to experience interactions with other people and experience new things.
This page runs entirely in your browser. There is no account, no database, and nothing you type is saved, sent, or stored — not here and not on a server. Reloading or closing the page clears every field. Print it or save it as a PDF to keep it.