What can you do to make long-term lifestyle goals more attainable?
It makes the most sense to take things in small-size bites. Break big, long-term goals into smaller, easier-to-handle tasks. If you currently walk 30 minutes a week and your long-term goal is to reach 150 minutes of physical activity per week, don’t try to get there overnight. Begin by adding 10 minutes of walking or other physical activity for the next week. Each week you hit your goal, add 10 more minutes until you reach your long-term goal.
What is the best way to maintain progress toward a long-term lifestyle goal?
Many people find the acronym ‘S.M.A.R.T.’ very useful in setting short-term goals they can manage. The ‘S’ stands for ‘specific.’ Can you answer questions such as what you will do to achieve your goal, when and where you will do it and why you’re doing it? The ‘M’ is ‘measurable.’ Ask yourself how much, how many and how often.
The ‘A’ is ‘appropriate.’ Do you feel good about trying to reach this goal, and will it lead to accomplishing your long-term goal? The ‘R’ is ‘realistic.’ Do you have the time, equipment, transportation and other resources needed to reach this goal? Is it too easy? Too hard? Finally, the ‘T’ is ‘timely.’ Can you set and meet specific dates for starting and completing your goal? If your weekly, short-term goals are not ‘S.M.A.R.T.,’ your chances of succeeding diminish.
What can be done to stay motivated for the duration?
You have to assess the situation and ask yourself, ‘What’s in this for me?’ Consider what’s most important in your life. Think about how you want to live in your later years. Then reflect on how making this lifestyle change can help. For instance, you may want to be a good role model for your children now and stay healthy enough to be an active grandparent.
How should you start?
Self-monitoring is key. Google Maps can’t help you get where you want to go if you don’t know where you are. Humans have a natural tendency to underestimate some behaviors (such as how much we eat) and overestimate others (such as how active we are.). Don’t rely on memory or general assumptions like ‘I’m being more active.’ Get in the habit of recording your target behavior every day. Begin by recording a week or so before your change plan. This will give you an accurate baseline from which you can set your weekly goals. Keep monitoring to help you stay on track, even after your long-term goal is reached. With an accurate assessment of where you stand, you will be much more likely to make and sustain meaningful progress.
TIMOTHY CLINE is senior director of clinical training and development, health promotion, for UPMC Health Plan. Reach him at (412) 454-8545 or [email protected].
