Month: July 2010

Goal Setting and Planning Worksheet

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Goal Setting and Planning Worksheet

“First, have a definite, clear practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends; wisdom, money, materials, and methods. Third, adjust all your means to that end.” Aristotle  

What are you trying to accomplish?  More importantly why?   These 3 questions will help you define your goal. Take your time and be honest with yourself.  Your goal needs to be clearly defined and meaningful in order for you to reach it. 

STEP 1 – SETTING A GOAL

Question 1:  What is your Goal? What do you want to achieve? (Be specific as possible)

 

 How do you quantify it?

What is your timeframe?

How do you know when you reached your goal?

Question 2: Why do you want to achieve the goal?

 What will it do for you?

Why did you decide to do this now?

What is your Motivation(s)? Below are 3 types of motivation.

1:  Obligation based – I really should.  This type of motivation doesn’t last long

2:  Desire based – I want to do this. Much more powerful

3:  Enjoyment based – I love doing this.  Part of the process

 

What if you don’t reach your goal?

  

Questions 3: What is the price?  Are you willing to pay the price?  Is it worth it to you?

 What will you need to sacrifice? What are you willing to cut back on?

What behaviors are you willing to change?

Behavioral Change 1:

Behavioral Change 2:

If anything, what do you see a preventing you from attaining your goals? What made you fail in the past?

Will you journal things?  If you don’t write things down, you have nothing to look back and evaluate things.

What keeps you motivated to continue working toward your goals? Why?

What is going to motivate you when you get discouraged?

 

STEP 2 – MAKING THE PLAN
“Failure to plan is planning to fail”

The following plan and process must be something you are going to enjoy

Where are you now – Measure progress
Measure you body, weight yourself, take photos and set aside clothes you want to fit into.  They help you see who you really are. 

 

Nutrition Plan:  Make sure you follow nutrition plan
You MUST know what you are going to eat the following day before you go to bed at night.  This may sound odd, but this simple habit will make an enormous effect on how you eat.  Pick a RITUAL to prepare your meals!

Option 1 – Sunday Ritual, You dedicate Sunday to getting ready for the rest of the week. Cook and pack

Option 2 – Daily Ritual.  You get everything ready as soon as you wake up.  You cook and pack meals and snacks every morning.

Option 3 – Bi-Weekly Ritual.  Take a couple hours on Sunday and a couple hours on Wednesday to prepare meals for a few days

Exercise Plan
Be realistic.  Make an enjoyable plan. Make sure you pick and exercise program you can do, you will enjoy,

Barriers to success:

What time of day is most convenient for you?   _____________

What time of day are you most likely to continue to exercise? _____________

What are your work obligations?  What are your family obligations?

How many days? ______           How long each day? _______

Execution Strategy:  Start and follow Plan. 
Get yourself into some of routine.  The first hour of each day will set you up for success. 

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Daily Routine:

6 am__________________________

7 am__________________________

8 am _________________________

9 am__________________________

10 am_________________________

11 am__________________________

12 pm _________________________

1 pm__________________________

2 pm__________________________

3 pm__________________________

4 pm__________________________

5 pm__________________________

6 pm__________________________

7 pm__________________________

8 pm__________________________

9 pm__________________________

Re-evaluation

How do you feel? Why

Are you getting enough sleep?

How are you reacting to your diet? How do you feel?

How closely are you following plan?

Do we need to count calories?  Can you manipulate calories?

Can you do more exercise?