Health

 

1. Declaration: State your Health Goal in specific terms.

 

To bring my weight down from 160 pounds to 140 pounds, losing a total of 20 pounds by June 1st. My goal is to lose one pound per week, which will require a time parameter of 20 weeks in total. If I begin January 1st, then by June 1st I should be able to achieve my goal.

 

2. Brainstorm: Write down all the actions, steps, efforts and habits that will be involved in your health goal

 

-buy 2 new workout suits

-download 15 new songs off of itunes

-buy an ipod to download songs onto

-eat whole grain cereal for breakfast each morning

-workout 5 times per week in the morning

-stop eating after dinner time

-purchase a new headset

-make an appointment to buy orthotics

-buy new running shoes

-buy healthy groceries

-find healthy recipes

-eat small portions

 


3. Sort: Divide up your health goal items above into two lists, – ‘one-time’ action steps and the other is habits. Think of your one-time action steps as being those things that you really only need to do once, and then you can scratch them off your list. It’s a bit like a climbing a stair case. Once you reach the top of the stair case you have arrived.

 

Think of your habits as those things that you need to do consistently, on a regular basis. This is a bit like walking up a downward moving escalator, – the stairs keep revolving, and so you must keep stepping forward otherwise you’re at square one all over again. I divide these two types of actions up because they require different types of efforts. Maintaining the habits are the more difficult of the two.

 

One-time Action Steps 

(Think climbing to the top of a Staircase)

Revolving Habits  

(Think of a continuous non-stop  climb on an Escalator)


-buy 2 new workout suits 

-download 15 new songs off of itunes

-buy an ipod to download songs onto

-purchase a new headset

-make an appointment to buy orthotics

-make an appointment with my physiotherapist

-clean out junk food from the cupboards

-buy healthy groceries 

-find healthy recipes

-eat small portions

-eat whole grain cereal for breakfast each morning

-workout 5 times per week in the morning

-stop eating after dinner time

 

 

4.  Prioritize: Go back through your list, and starting with your staircase actions, prioritize which things you want to handle first, then second, third and so on. Put a 1 beside the most important item, a 2 beside the second most important items and so forth. Often times, it makes sense to begin with your staircase actions, because once they are done, they are done and you can scratch them off your list. For now, leave your escalator actions alone. We’ll come back to these, because we need to treat them differently.

 

One-time Action Steps  

(Think Staircase)

Revolving Habits  

(Think Escalator)


-buy 2 new workout suits  7 

-download 15 new songs off of itunes 6

-buy an ipod to download songs onto 5

-purchase a new headset 4

-make an appointment to buy orthotics 1

-make an appointment with my physiotherapist 2

-clean out junk food from the cupboards 3

buy healthy groceries 

-find healthy recipes

-eat small portions

-eat whole grain cereal for breakfast each morning

-workout 5 times per week in the morning

-stop eating after dinner time

 

 


5. Schedule! Now, with your stair case items, start with the first item on your list, and decide when you will climb that step! Choose a date and time, and schedule it into your calendar. If it ain’t scheduled then it won’t happen! Just aim to get it done. After all, once it’s done, it’s done and it can be crossed off your list.

 

-buy 2 new workout suits  7 – January 6

-download 15 new songs off of itunes 6 – January 7

-buy an ipod to download songs onto 5 – January 6

-purchase a new headset 4 – January 6

-make an appointment to buy orthotics 1 – January 2

-make an appointment with my physiotherapist 2 – January 2

-clean out junk food from the cupboards 3 – January 3

 

You’ll notice that some of these health goal actions can be tackled on the same day. Great, but if this isn’t the case, then you can see how your prioritizing helps, because you can decide what things you can easily do right away, and what things you’ll have to wait to do later when your schedule permits. The other key point is that doing this builds momentum by forcing you to take baby steps forward. You don’t have to try to accomplish all these steps right away.

 

Now, time to return to the escalator items. These don’t need prioritizing, because you are going to be executing all of these actions on a regular basis. These are your habits, and these are the most tricky to manage on a consistent basis! What is required of you is to plan how and when you will execute these habits.

 

-buy healthy groceries – every Sunday evening after dinner

-find healthy recipes – commit to finding one new recipe each week. Do this on Saturday, so I can buy the ingredients on Sunday night

-eat small portions  – buy measuring cups to ensure I eat the right portions. Create my own visual  measures for when I eat out to ensure I don’t overeat (e.g., leave 20% of the food on the plate, or take the leftovers home for later)

-eat whole grain cereal for breakfast each morning – buy 3 different types of cereal this Sunday to ensure that I have variety

-workout 5 times per week in the morning – Get up at 5:30am Monday to Friday. Set workout clothes out the night before.

-stop eating after dinner time – Instead drink herbal teas

 

What I’ve done here, is I’ve determined when I’m going to execute these habits, or, I’ve determined the “how” behind how I will make these habits a reality. When it comes to your habits, a lot of planning and problem solving is required to be successful. It’s an ongoing process of effort.

 

6. Evaluate Your Progress: After a few weeks or months, be sure to reflect on whether or not your plan for your health goals has been working for you. Have you run into any barriers? Do you need a new approach? If you need to try a new approach, then you go back to step two, brainstorming out all the new ideas you have on how to approach your goal.

 

In a nutshell, this is one approach to ensure that you meet your health goals. Don’t give up!!