Setting Goals for Lifestyle Change
If you are ready to make a change, it can help to start with one or two goals, and break them down into smaller
steps. Change can be hard, especially if we try to make too many changes at once. You are more likely to
achieve smaller goals.
This worksheet can help you to set a goal that is important to you and that you can achieve. You are the expert
in your life and the best judge of what will work for you.
Step 1: Choose a goal that is important to you
What goal is most important to you that you are ready to work on right now?
Action-based goals give you the best chance at success with achieving your goal. They focus on actions that are
in your control rather than focusing on the outcomes of your actions which can sometimes be unpredictable.
Examples of action-based goals are: Eating more fibre or eating more vegetables and fruit.
Examples of outcomes are: Decreasing your blood glucose or losing weight.
A goal that is most important for me right now is…
Example: Eating more fibre.
Step 2: Break your goal into smaller goals
There are often smaller steps you can take toward your goal. Breaking your goal into smaller goals can give you
more success.
A smaller goal that I can work on first is…
Example: One way that I can break my goal of eating more fibre into a smaller goal is to start eating a high
fibre cereal at breakfast.
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Step 3: Make your goal SMART
You are more likely to achieve a goal that is specific, measurable, attainable, rewarding, and timely. These are
often called SMART goals. Answer the questions below to make your goal SMART.
S is for Specific
What are you going to do? Example: I will eat a high fibre cereal 2 days a week for breakfast at
How are you going to do it? home before leaving for work.
Where are you going to do it?
Who will help you do it?
M is for Measurable
How will you measure your goal? Example: I will eat 1 serving of a high fibre cereal for breakfast on
Include details such as how much, how Mondays and Wednesdays.
many, and how often.
A is for Attainable
Is your goal something you can do with Example: I plan to start eating a high fibre cereal breakfast 2 days a
everything else going on in your life? week because right now I don’t eat breakfast at all, and I want to be
realistic. I will start with Mondays and Wednesdays because I have
more time to eat at home on those days.
R is for Rewarding
What makes your goal important to Example: Eating more fibre is important to me because it is a
you? lifestyle change that I can make now. It will help me be healthy for
myself and be a role model for my children.
T is for Timely
When will you start your goal? Example: I’ll start tomorrow. I’ll review my goal in 4 weeks.
When will you plan to review your
goal?
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Step 4: Finish your plan
Prepare for things that might get in the way of achieving your goal
There may be things that could get in the way of achieving your goal. For example:
a busy schedule a special occasion coming up
recent illness someone that may not support your goal
bad weather travel during the time you set for your goal
low energy
Things that might get in the way of achieving my goal are…
Example: I am busy in the mornings.
Before these things happen, you can make a plan to deal with them. Is there anything that has worked well for
you in the past?
My plan for dealing with things that might get in the way of achieving my goal is…
Example: I will portion out my high fibre breakfast cereal the night before.
List people who can support you in working toward your goal
Is there anyone who can support you with your goal? Examples might include a:
a family member
a friend
a co-worker
People who can support me:
They can help me by:
My plan to get their support:
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Make a plan to track your goal
Keeping track of your progress can help you achieve your goal. It can also show you which parts of your plan
are working well, and which are not.
There are many ways that you can record your progress, such as writing in a journal or using an app. Write
down a plan below for what you will record, how you will record it, and how often you will record it.
My plan for keeping track of my goal is:
Example: I will add a check mark to my calendar every day that I eat a high fibre cereal for breakfast.
Make a plan to reward yourself
People who plan to reward themselves when they achieve their goal often have more success.
Choose a reward that is important for you. Some people use rewards like:
downloading a new song to a playlist taking a relaxing bath
borrowing a book from the library buying a new journal
inviting a friend over for coffee or tea watching a movie
How do you plan to reward yourself when you achieve your goal? Be as detailed as possible. Include when you
will receive your reward and how much you will receive.
When I achieve my goal, I plan to reward myself by:
Example: Every week, after I have eaten a high fibre breakfast cereal on Monday and Wednesday, I will
download a new song to my playlist.
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This is general information and should not replace the advice of your health professional. Alberta Health Services is not liable in any way for actions based
on the use of this information. Licensed under the Creative Commons Attribution-Non-Commercial-No Derivatives 4.0 International License. Contact
NutritionResources@[Link] Alberta Health Services (Oct 2018)