Goal Setting Toolkit

[Pages:7]Goal Setting Toolkit

Health & Fitness

Friends & Family

Thoughts & Emotions

Assessment

1. Rate each category 1 ? 10 and describe with words and drawings. 2. circle the 3 categories that you want to work on over the next 12 weeks

HealtH & Fitness

1

2

3

4

5

6

7

8

9

10

wHERE i am RigHT nOw

My body feels weak from lack of exercise. I am eating out too much.

wHERE i wanT TO bE

My body feels weak from lack of exercise. I am eating out too much.

love & PartnersHiP

1

2

3

4

5

6

7

8

9

10

wHERE i am RigHT nOw

My body feels weak from lack of exercise. I am eating out too much.

wHERE i wanT TO bE

My body feels weak from lack of exercise. I am eating out too much.

Friends & Family

1

2

3

4

5

6

7

8

9

10

wHERE i am RigHT nOw

wHERE i wanT TO bE

I am often snappy with my children / partner Focus on having more patience to create a

because I am tired.

more positive connection with them,

Business & Career

1

2

3

4

5

6

7

8

9

10

wHERE i am RigHT nOw

wHERE i wanT TO bE

I bring the stress of my job home with me. I Create the habit to switch off from work

find it very difficult to let go of responsibilities once I leave the office. Hand over the tasks.

tHougHts & emotions 1

2

3

wHERE i am RigHT nOw

I let my emotions take too much control over the way I react to situations.

4

5

6

7

8

9

10

wHERE i wanT TO bE

Patient & be more in control of my emotions. Be more present.

Self care

1

2

3

4

5

6

7

8

9

10

wHERE i am RigHT nOw

I rarely take time out for me to enjoy my hobbies or pamper myself.

wHERE i wanT TO bE

Take up a class in a hobby that I have neglected.. Schedule regular time for me.

Love & Partnership

Business & Career

Category Targets

Habits

12 Week Action Plan

Category

Health & Fitness

My desired Identity

A picture of health inside & out.

Why is this important to me?

So I am full of energy & vitality to experience everything I desire out of life.

Target

Fit into my favorite jeans again! Drop my blood pressure to 122/81 Lose 5 pounds

DUE

08/01 09/01 10/01

DONE

#

Tactic

REPEAT

Due

Start

End

DONE

1 Go to the Doctor for general check-up -

07/01 Week 1 Week 1 07/01

2 Eat at home & prepare nourishing meals 5

-

Week 1

-

-

3 Take nourishing snacks to work

5

-

Week 1

-

-

4 Drink only water, herbal tea 5 3 Mile walk with the dog 6 Play Summer soccer competition

7

7

-

Week 1

-

-

6

-

Week 1

-

-

1

-

Week 3 Week 10

-

8

9

10

Disempowering Habits

What's in the way?

How to eliminate?

Eating take out up to 5 times/week Buying junk food Watching TV instead of exercising

Start healthy meal planning On-line grocery shopping

No TV at night

Status

In progress In progress In progress

Desired Identity Why is this important

Tactics

Weekly Priorities

To-Do List

Additional Notes

Weekly Plan WEEK OF

Milestones

#

What is most important this week

1 Start implementing healthy eating habits 2 Stick to exercise plan 3 Monitor weight & blood pressure

4

5

Key Actions and Events

MONDAY

? No snooze button walk the dog

? Measure blood pressure & weight

? Take snacks/water bottle to work

? Layout clothes for walk

TUESDAY

? No snooze button walk the dog

? Take snacks/water bottle to work

? Layout clothes for walk ? Fill in habit tracker ? Stretch before bed

WEDNESDAY

? No snooze button walk the dog

? Take snacks/water bottle to work

? Layout clothes for walk ? Fill in habit tracker ? Stretch before bed

THURSDAY

? No snooze button walk the dog

? Take snacks/water bottle to work

? Layout clothes for walk ? Fill in habit tracker ? Stretch before bed

FRIDAY

? Order meal delivery kit ? Order groceries for Sat.

delivery ? Find healthy option on

lunch menu for Sunday lunch

SATURDAY | SUNDAY

? Set hourly reminder to drink water

? Stick to menu choice at lunch

? Walk the dog at sunset ? Layout clothes for walk ? Portion snacks for work

#

ACTIVITY

1 Prepare & eat at home

2 Take snacks to work

3 Drink 74 ounces water

4 3 Mile walk with the dog

5 Monitor weight / BP

GOAL S M T W T F S

5/week Y Y Y N Y N N 5/week Y Y Y Y Y - 7/week Y N Y Y N Y Y 6/week Y Y N Y Y Y N 1/week Y - - - - - -

TOTAL

4 5 5 5 1

RESULT

4/5 5/5 5/7 5/6 1/1

Weekly Schedule

Habit Tracker

Assessment

1. Rate each category 1 ? 10 and describe with words and drawings. 2. Circle the 3 categories that you want to work on over the next 12 weeks

Health & Fitness

1

2

3

4

5

6

7

8

Where I am right now

Where I want to be

9

10

Love & Partnership

1

2

3

4

5

6

7

8

Where I am right now

Where I want to be

9

10

Friends & Family

1

2

3

4

5

6

7

8

Where I am right now

Where I want to be

9

10

Business & Career

1

2

3

4

5

6

7

8

Where I am right now

Where I want to be

9

10

Thoughts & Emotions 1

2

3

4

5

6

7

8

Where I am right now

Where I want to be

9

10

1

2

3

4

5

6

7

8

Where I am right now

Where I want to be

9

10



#my.ryve

12 Week Action Plan

Category

My desired Identity

Why is this important to me?

Target

DUE

DONE

#

Tactic

1

2

3

4

5

6

7

8

9

10

What's in the way?

REPEAT

Due

Start

End

DONE

Disempowering Habits How to eliminate?

Status



#my.ryve

Weekly Plan WEEK OF

Milestones #

1 2 3 4 5

Key Actions and Events MONDAY

What is most important this week TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY | SUNDAY

#

1 2 3 4 5



ACTIVITY

GOAL S M T W T F S TOTAL RESULT

#my.ryve

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