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So how did we all do on last week’s goals? What were our successes and what were our problems? How did we reward ourselves? What changes are we going to make to our goals?
Action Plan Form
Feel free to copy and paste
In writing your action plan, be sure it includes
what you are going to do,
how much you are going to do,
when you are going to do it, and
how many days a week you are going to do it.
For example: This week, I will walk (what) around the block (how much) before lunch (when) three times (how many).
This week I will __________________________________ (what)
______________________________________________ (how much)
______________________________________________ (when)
______________________________________________ (how many)
How confident are you? (0% not confident at all – 100% totally confident without reservation)
Daily/Weekly review: comments, problem identification and solving.
Well, I met my exercise goal – but adjusted it to give myself choices about which exercises to do. I need more flexibility and I think in order to keep an exercise goal consistently I will need to work within my personality
I’m going to continue the same goal and increase it by one day.
My eating goal was partially successful. I have got the grazing back under control but I’ve eaten more than I planned a couple times. I’m not entirely sure whether I’m truly hungry or whether it’s just head hunger and I’m talking myself into eating. I’m keeping the same goal but modifying it a little. I need to do some problem solving.
Action Plan #1
This week I will ___exercise at least 4 days____ (what)
___20-30 minutes_______________ (how much)
___after lunch, before gaming__________________ (when)
__at least 4 days out of 7_________ (how many)
How confident are you? (0% not confident at all – 100% totally confident without reservation) 80%
Action Plan #2
This week I will ___not graze in the evening or eat late night__ (what)
__each evening________ (how much)
__every evening, snack 9PM, yogurt @ about midnight, no other snacking__ (when)
__5 out of 7 days____ (how many)
How confident are you? (0% not confident at all – 100% totally confident without reservation) 75%
I haven’t really come up with good rewards for either of these. The game was supposed to be a reward for exercise but since I play whether or not I exercise that’s not a great reward. “Not beating myself up for failure” is a little too esoteric for my eating goal. Suggestions welcome!
By: Zazzy on January 12, 2009
at 10:37 am
Last week went fine, so I am going to up my goal a little bit and see if I can still manage it.
This week I will exercise on elliptic exercise machine(what)
1000kilocalories+/1+hours per exercise day(how much)
After breakfast, before lunch(when)
3+ days(how many)
Confidence: 70%
I hope your goals will work out fine, as for rewards, I have not even figured one out for myself yet, though when I do the exercise I do get a sort of strange relaxed high after that is kind of weird…
Perhaps you could get some soft lean lightly smoked and lightly salted jerky or similar high protein snack as a reward, at least I like those myself, that might actually make a good reward for me now that I think of it, or get more mussels for some really tasty soup.
By: TheDarkWraith on January 12, 2009
at 4:36 pm
I didn’t do at all well last week. I’ve decided that my eating and my exercise are so linked to each other that I have to set an eating goal, too. So here are this week’s goals.
This week I will ____use exercycle_______________ (what)
_____10 minutes per day___________________ (how much)
_____before breakfast_________________________ (when)
____3 days a week_______________________ (how many)
How confident are you? (0% not confident at all – 100% totally confident without reservation) 80%
This week I will eat 3 meals and 2 snacks per day _ (what)
15 to 30 carbs each _____________________ (how much)
9:00, noon-1:00, 4:00, 6:00-7:00, 9:00-10:00 ____ (when)
every day _____________________________ (how many)
How confident are you? (0% not confident at all – 100% totally confident without reservation) 75%
The immediate reward is that when I follow a schedule other things in my life also work better (like not forgetting my insulin). And I like the way I feel when I am in control.
By: adamswife on January 13, 2009
at 12:28 pm
My friend Tish has a great idea for me. I can reward myself with $1 each time I exercise toward something I want – like a book or whatever. I think I should keep the items small and attainable for now and then progressively expect more out of myself. I may be able to apply something similar to my no-grazing goal. I have to work some of that out in my head.
Eve – great problem solving there. I was reading somewhere recently about expecting ourselves to be someone we’re not. Like – if I made my goal to go out and exercise every morning at 6 AM – or 7, 8 or 9… That’s not me and it’s not a goal that’s going to work. When we work on our action plans I think (hope?) that we find out more about what actually works for us that we can stick with. I can do unreasonable goals for a little while but they always fall apart. Working with something that fits in with my life may be able to last.
Ooops, I got a little off tract there!
Congratulations on last week’s goals TDW. What do you think will help you to maintain your progress? Have you thought of some kind of reward yet?
By: Zazzy on January 14, 2009
at 10:37 pm
I have yet to figure the reward part out, and the goals for this week seem a little unobtainable right now, I think I have got the flu, but not entirely certain (sniffles, slightly sensitive flesh and light fever only so far) hopefully it will pass so I can exercise tomorrow and weekend.
For rewards I am considering getting tasty things that I don’t always let myself afford. Not entirely sure yet though. The dollar per goal achieved thing seems interesting and might work.
By: TheDarkWraith on January 15, 2009
at 10:57 am