July 30, 2008
How to Stop Setting and Forgetting
Your Health Goals
Here’s the Cure!
We all set goals, forget goals, and remember them months later. It’s easy to set and forget goals–we live very busy lives and have lots of distractions. I’ve done it myself–many times. It can be discouraging and might make you less likely to set new goals….until now! I’ve got the cure for “set and forget.”
To help me remember my goals, I created a mini-goal tracking sheet. I think you’ll want to use it too. First, I’ll tell you a little about setting wellness goals and then I’ll discuss how to use the Goal Tracker sheet.
Changing habits can be difficult. It’s so easy to keep doing what we’ve been doing, that we naturally hang on to our old habits. Making a specific decision about what you want to do differently really helps. I recommend that you make your goals S M A R T (Specific, Measurable, Attainable, Realistic, and Tangible). Go here to read about setting great goals.
One of the most important steps in achieving your goals is to track your progress. And the Goal Tracker Sheet I’ve created IS the cure for “set and forget.”
Downoad your Goal Tracker here.
What Kinds of Mini Goals Might You Set?
Diet (examples of mini goals)
- Eat 2 fruits a day (if you’re already eating one)
- Eat 2 vegetables a day (if you’re already eating one)
- Eat something green every day
- Eat something raw every day
- Pack a raw veggie snack pack three times a week
- Eat breakfast 3 days a week (if you’re only eating it twice a week now)
- Eat no more than 2 fast food meals a week (if you’re eating 3 or more)
Exercise (examples of mini goals)
- Walk once a day on your work break 5 days a week (if you’re not walking at all)
- Walk during the lunch hour 2 days a week
- Stretch for 10 minutes every morning
- Once a day take a break from computer work to stretch for a few minutes
- Go to the gym 3 days a week (if you’re already going 2 times)
Stress (examples of mini goals)
- Pause for 10 minutes every day to think of all the things you’re grateful for
- Catch yourself saying negative things to yourself and rephrase them as positive messages
- Say “no” more often than you say “yes” to things that aren’t high priority to you–practice this once a day (if you rarely say “no” and need to start small)
- Have one imaginary conversation a day with yourself about how great the day is
- Avoid negative people
- Catch yourself once a day trying to sound right, when you may not be or when there’s no need to be right
- Catch yourself complaining or gossiping and stop it
Self-care (examples of mini goals)
- Set a specific bed time, and go to bed at that time (to be sure to get as much sleep as you need)
- If you have frequent headaches, go to google and search for “headache prevention.” Become an expert at natural cures and prevention strategies for headaches.
- If you’re tempted to take an over-the-counter medicine to eliminate pain or discomfort of any kind, stop for a moment first to tune in to the pain. Get a sense for something else that may help like taking a walk, drinking some hot water, taking several deep breaths, saying a prayer, meditating, etc. Before taking an aspirin or pain killer, set a goal to tune in first to connect with inner natural remedies.
- Drink 8 glasses of water a day–dehydration has many symptoms (aches and pains are one of them).
How to Use the Self-Care Goal Tracker
Think of a mini goal for each of the categories listed on the Goal Tracker: diet, exercise, stress, and self-care. So that you’ll remember 1) where you’re headed, 2) what might challenge you, and 3) what will support you, fill in the blank lines under each category on the Goal Tracker with the following information:
Line 1 - very small do-able goal
Line 2 - possible obstacle (e.g., time, energy, no-fun factor)
Line 3 - support environment you will want to create to support your new habit (e.g., water pitcher on desk, walking buddy, schedule in planner).
Post your Goal Tracker on your refrigerator or carry it in your planner. Place a check in each box when you reach your goal that day. We love making check marks!
Have fun with this and let us know how it goes. Write your comments at the link at the very, very bottom of this page.
Take Action
Nothing Changes Without Action
- Download the Goal Tracker and track your progress for four months.
- If you’d like some jump-start coaching to support your efforts to create a healthy, satisfying life, I’d love to be your coach. To read a little more about how I work, go here. Or just contact me and we’ll get started.
To your healthy, happy, life! 
Want to take the 21-Day Healthy Habits Challenge?
This 21-Day Challenge will help you do these 5 things:
- Get clear on the lifestyle habit you want to put in place.
- Overcome inertia and get started reaching your goal.
- Guide you through small, consistent steps so you can build on your success and achieve your goal more easily.
- Improve your confidence to take action and succeed.
- Teach you new lifestyle behavior skills that you can use again and again.
5 more things the Challenge will help you do
Cheryl’s new blog posts:
10 Cheap and Healthy Lunch Ideas
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Cheryl Miller is a wellness expert, life coach and Mayor of CherylMillerVille.com. She specializes in helping people take action to live healthy, happy lives . . . in this lifetime. Get started with the Healthy, Happy Living monthly newsletter and free Wellness Pack: www.cherylmillerville.com/newsletter
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Cheryl is super bright, she always follows through, and she engages in provocative conversations. But here’s the really big deal–she’s a visionary. She can extrapolate from a current point of view or way of being and see a new and better way, an end point, and a way to get there.