Goals

Worksheet:

The worksheet below will help you set your goals. Start with your long-term, 2 month goal. This could be an outcome goal (e.g., I will finish the local 5K race in 2 months.) or a process goal (e.g. I will be regularly walking for 30 minutes/day in months.).

Then, set 2-3 short-term goals that will help you reach your long-term goal (e.g., I will add 5 minutes of walking each week until I reach 30 minutes per day.)

Make sure your goals are SMART goals by using the check-list at the end of the worksheet below. Click on the image or link below if you want to download and/or print the worksheet.

Below is an example of how to use the Goal Setting Worksheet:

TRACK YOUR PROGRESS

Make sure to keep good records as you go. This makes it easy to track your progress and determine whether you hit your goals.

If you have a goal that occurs frequently (example: walk for 10 minutes everyday), it can be helpful to track how often you are successfully completing your goal. To help you keep track, below is a daily goal tracker and an example of how it can be used. Click on the images or links below for a downloadable/printable format.

Here is an example of the Daily Goal Tracker in action.

WORKOUT OF THE WEEK:

Looking for a lower impact workout? Just getting into being more active? This video is great for beginners who are interested in trying exercise videos. It's a nice body weight aerobic (cardio) workout that can be done at home without any equipment.

We got some goals, but how do we plan to achieve them? Next lesson will cover how to make a plan to accomplish your goals!

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