Dr. Ran D. Anbar

http://blog.syracuse.com/cny/2011/04/in_my_experience_right-sizing_works_better_than_losing_weight.html

Goal SettingKristin McGurl

• The Webster dictionary defines goal-setting as:“The result or achievement toward

which effort is directed” .

• Working toward something you want to accomplish

• Your own action plan for what you want to achieve

What are Goals?

What is a goal you have for tomorrow?

What is a goal you have for next week?

What is a goal you have when you graduate high school?

GOALS HELP YOU:• Achieve things you want• Motivate you• Change actions or situations• Improve your independence and sense of personal control • Develop self-esteem • Gain a positive outlook on the future • Decrease unhealthy habits and behaviors • Improve your academic performance and organization• Develop time-management skills and battle procrastination

IS THIS WHAT YOU WANT TO DO?

Then you could benefit from goal setting!

Types of Goals Teens set:• Better grade by end of the quarter• Making a sport team• Healthier eating • Working out • Graduating from high school

Some Everyday Goals:• Writing homework down in your planner

• Reading your planner nightly• Getting homework done early• Winning a game/competition• Going to the gym/exercise• Household chores

Steps to Establish a Goal1. Set a realistic and healthy goal (Be Specific!)2. Establish a step by step approach to reach your goal3. Consider barriers to the goal/solutions to these barriers4. Identify your support systems5. Identify a reward for reaching your goal6. Evaluate your progress.

Lets practice together!• Sally has been told by her doctor that her cholesterol level is

extremely high. She researches ways to lower cholesterol and comes to find that her being overweight is a direct factor in the cause of her high cholesterol. She decides she wants to lose 10 pounds before her next doctor’s appointment in 6 weeks.

Steps

1. Set a realistic/healthy goal• To lose 10 pounds in six weeks• Lower cholesterol

2. Establish a step by step approach

• Cut out sugary drinks like soda• Exercise at least 30 minutes a day• Limit fatty/fried food intake• Consume more fruits and vegetables• Cut out fast food• Eat less sweets• Eat six small meals a day with protein• Pick healthier options when on the go

3. Consider Barriers and Solutions

Barriers• Sit indoors and watch TV

instead of outside and active

• Enjoys going out to eat• Fast paced lifestyle• Lacks motivation

Solutions• Healthier options when

going out to eat• Join a local gym• Planning ahead• Get a support system• Get active!

4. Identify Support Systems• Friends• Family members• Gym employees• Services (weight watchers, online, ect.)

5. Identify reward for reaching your goal• Buy a new bag• Go to the movies• Treat yourself to new clothes• A cheat day with your favorite sweet• A new game• Feeling good about yourself!

6. Evaluate your progress• Weekly weigh ins• Check list of healthy things/options you chose/did for that day• Physical activity check-list

Your Turn!

In your groups of 4 work together to complete the assignment called Tasha’s Goal

Are You Ready to Set A Goal for Yourself?• My Goal is: ___________________________

• Your neighbor will answer the rest!• Action Plan :______________________

• Step 1: _____________________________• A. Barrier? • B. Solution to that barrier?

• Step 2: _____________________________• A. Barrier?• B. Solution to that barrier?

• Support Systems: _______________• I know I have reached my goal when:____________• How can you reward your achievement?

Bellringer!

• List the 6 steps taken in setting and achieving a goal that we discussed in class.

• What is an everyday goal you have for yourself?

SCAFOULDING QUESTION

• Do you think you need to set smaller short term goals in order to achieve a long term goal?