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From The Cooper Institute and Cancer Prevention and Research Institute of Texas

Make your life a mission - not an intermission. - Arnold H. Glasgow


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GoalSettingTool
Written by December 15, 2011

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

Sample our interactive goal setting tool

By creating a free Today I Will account, you will have access to numerous interactive tools to help you manage your weight. This is a sample of just one of the many helpful tools. It’s purpose is to help you set manageable goals based on your stage in the Today I Will program.

People who set goals are far more successful than people who do not set goals. However, there are keys to goal setting that can improve your chances of success even more. Use the goal setting tool to set SMaRT goals for changing your lifestyle and losing weight.

SMaRT – Specific, Measurable, and Realistic within a Time frame. SPECIFIC goals are ones that clearly state what you want to accomplish and by when. Include completion dates and desired level of performance.

  • Good example: By the end of the week, I will walk for 30 minutes during my lunch break on Monday, Tuesday, Wednesday, and Friday.
  • Bad example: I will be more active this week.

MEASURABLE goals help you know whether you have achieved your goal. The first step to making a goal measurable is to write it down. Next is to include on each goal statement a clause that says, “…as evidenced by ____________.” This way, you can clearly see if you met your goal.

  • Good example: By the end of the week, I will walk for 30 minutes during my lunch break on Monday, Tuesday, Wednesday, and Friday as evidenced by logging my activity on my calendar.
  • Bad example: I will be more active this week.

Goals that are REALISTIC within a TIME FRAME ensure that you don’t try to do something that can’t be achieved or can’t be maintained. Unrealistic goals can lead to feelings of failure which reduce motivation and the ability to make changes. Sometimes it is best to take a big goal and break it down into more realistic, smaller goals.

  • Good example: I will walk in the Race for the Cure 5-K race in six months.
  • Bad example: I will run a marathon in six months.

Don’t forget to sign up and create your free Today I Will account to gain access to many more interactive and helpful tools.

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