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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.
Let’s see, how did I do this week?
I met my exercise goal of 4 times in the week. I’ve been walking laps around the inside of the house – I’m up to 12 laps total but can only walk 3 at a time. I plan to keep that goal and try to add additional laps and maybe additional types of exercise to flesh things out a little.
I had 4 1/2 credits in my no binging/grazing goal. It really wasn’t bad – Wednesday I caught the grazing and stopped it. Thursday and Saturday I lost control for no known reason. I’m keeping the same goal this week, too.
Action Plan #1
This week I will ___walk, do chair aerobics or stretching____ (what)
___20-30 minutes_______________ (how much)
___after lunch, broken into several pieces during the day___ (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, small snacks with night pills, 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%
By: Zazzy on January 19, 2009
at 12:37 pm
Last week I did 67% of my exercise goal on one single session, so it was a partial success, I think last week the problem was being a little sick and sleeping kind of poorly and at the wrong times.
This week I am going to state the goal differently, and also this week will be a little bit busy so I am going to readjust it a bit to be more likely to be completed.
I did not reward myself specifically yet, but I think I am going to convert the time and/or energy into credits of some sort to buy things I want with, to reward myself, since it seems like a good way to fit the rewards into things.
—
This week my goal will be to do 2+ hours of total exercise, burning 2000+ kilocalories/Calories, in at least one session, each session won’t have a specific minimum or maximum goal though, since it is better to do them than not. I think I should be reasonably able to pull that off (70% confidence) even with all the stuff going on this week.
By: TheDarkWraith on January 19, 2009
at 1:33 pm
I made my exercise goal twice last week and my eating goal also twice. I wasn’t feeling well at the end of the week and that affected my ability to exercise and eat well. When I don’t feel well I tend to eat whatever is easy. lol My goals for this week remain the same.
This week I will ____exercycle________________ (what)
_______________10 minutes____________ (how much)
________before lunch______________________ (when)
_______3 days/week____________________ (how many)
How confident are you? (0% not confident at all – 100% totally confident without reservation) 80%
This week I will _eat regular meals & snacks______ (what)
__15-30 carbs each_________________________________ (how much)
______4 times a day_______________________ (when)
_____6 days/week______________________ (how many)
How confident are you? (0% not confident at all – 100% totally confident without reservation) 75%
I haven’t worked out any rewards yet. I’m considering $1.00 a day toward a new outfit.
By: Eve on January 21, 2009
at 11:37 am