Set goals to bolster lifestyle change

January 10, 5:24 AMNutrition ExaminerAnnie Kay

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Goal setting, in combination with self-monitoring and support, is a proven strategy for lifestyle change - improving your nutrition and physical activity or other habits. This is the framework that can guide your success by being a built in self-examination and learning tool.

Productive goal setting takes some thought and a good mindset, in that often we set unrealistic goals then don't meet them, and then give up. It's a predictable cycle that many of us replay each January.  BUT for those who succeed in lifestyle change, not meeting goals doesn't mean giving up. We all miss our goals (especially our most lofty - and worthwhile- ones) at some point.

The moment of messing up or missing your lifestyle goal is a juicy, opportunity-filled moment. Bless this moment you lucky dawg and take time to reflect on what happened and what you learned from the experience.

Then, adjust your goal to incorporate the barrier you found, and get back on that horse. The difference between people who succeed and people who fail at behavior change isn't messing up - we all do that. But succeeders learn from their inevitable relapses and make the effort to move ahead.

For my book and workshops, I developed a Lifestyle Manifestation Worksheet that includes conscious goal setting focusing on weight and lifestyle change. It goes through the whole thought process of setting a goal and then thinking about if it's realistic, what your barriers to success might be and strategize as to how you might overcome your barriers. Let me know if you use it and what you think of it.

Here are a few characteristics of successful goals. They are:

• Realistic - don't pick a weight goal that you haven't seen in 30 years. Start with something small. Then, when you master that, you can move onward and feel great doing it.
• Measurable - when you write a goal, quantify what, how much, with whom, and by when.
• Whole-life healthy - goals that require things like starvation diets, surgery, moving or other major life changes will bring along a boatload of goal-challenging stress. So if you're thinking of really big changes, make sure that you have a couple good healthy friends or professionals to guide and support you.
• Shared - other people know what you're trying to do and are hopefully supportive.

What's your lifestyle change goal this year? Have a healthy, happy 2009 and go to it!