Goal Setting Tips
| 1 | Choose One Specific Behavior |
| Change doesn't happen overnight. It's easiest to focus on one behavior at a time as opposed to several. But, be sure to choose the behavior that has the biggest impact on your health. Putting all you effort into achieving one goal increases your chances of succeeding. | |
| 2 | Become an Observer |
| An important step in bringing about a lifestyle change is to identify situations that seem to trigger unwanted behaviors. Keep a diary to monitor when, where and how often unwanted habits occur. | |
| 3 | Work Out a Specific Plan |
| Now that the unwanted habit has been identified and you noted certain situations that trigger the behavior, the next step is to define your plan. It's often helpful to state exactly how to bring about this positive change. Define your goal, the methods you'll use to achieve the goal, and your goal deadline. For example, "My goal is to increase my spinal resiliency and improve my posture by participating in spinal hygiene exercises for 10 minutes every day for the next eight weeks. | |
| 4 | Set Short-term Goals |
| Setting short-term goals allows you to monitor your progress. For instance, a short-term goal could be, "By the end of the first month I will have developed a more upright posture/head carriage and decreased tension in my neck by participating in stretching and strengthening exercises. | |
| 5 | Establish Rewards |
| Once short-term goals are defined, establish a reward system to help keep you motivated. Provide a reward for each short-term goal achieved. An example would be, "For each week that I meet my spinal health goal I can buy a new CD." Remember, it's not wise for the reward to include the behavior you are trying to change. For instance, if you are trying to lower your fat intake, don't reward yourself with a slice of cheesecake. Be sure your rewards are both healthy and obtainable. | |
| 6 | Don't Be Too Hard on Yourself |
| When making lifestyle changes and improving your spinal health. You will need to set guidelines and restrictions for yourself initially. Change often does not come easily. Be patient as you practice spinal hygiene each day. New healthy behaviors will become a part of your lifestyle. | |
| 7 | Overcoming Difficulties |
| Difficulties are sure to come up, but you can be prepared! The key to overcoming difficulties is to plan for them. For instance, when going on vacation, incorporate physical activity into your sight-seeing by walking or riding a bicycle. Or make sure that the hotel has an exercise facility … and use it. | |
| 8 | Enlist Supporters |
| Making lifestyle changes is not always easy. To make the transition a little easier, you may want the help of supportive friends and family. Share your goals with them so that they may encourage you. They will help you follow your guidelines and celebrate with you once victory is achieved. You may even encourage them to participate! | |
| 9 | Don't Give Up! |
| Everyone experiences setbacks. The key is to not let the setback be a permanent one. Each day is a new day. So, if today was not a good day… you can always do better tomorrow. Just keep your goal in sight. | |
