Friday, June 21, 2013
I've been working on figuring out all the details to my sticker chart system, and I've been establishing some "rules" for my goal setting.
1. I can set a new official goal at the beginning of any week. I can always start it beforehand, but it won't count towards my stickers until a new week starts and I print out that week's chart.
2. Any goal must be done for 4 consecutive weeks minimum. After 4 weeks, I can decide whether I want to continue.
3. After four weeks, I can either:
a) continue as-is
b) increase the intensity of the goal (ie: 11,000 steps instead of 10,000)
c) substitute/swap out goals
Swapping out goals is especially in the case of workout goals. I may set a 4 week Sparkpeople 28 Day Bootcamp challenge for myself. After that 4 weeks, I can do the bootcamp again, OR I can venture out and try a 28 day Jump Rope challenge).
The number of goals will never decrease. If I have 4 goals for this month, then I'll need to have at least 4 the following.
4. I can multitask on goals. For example, if I set a challenge to do a Leslie Sansone program for a month, that will also count towards my 10 minute daily exercise goal.
5. As a goal becomes too easy/automatic, it becomes phased out and no longer counts towards earning my reward stickers. For example, in 2008, I would have set a goal to avoid soda, and in 2011 it would be eliminating liquid calories. Both are second nature, so I do not need to reward myself for those tasks anymore.
I am working on some ideas for food goals. Since diet has always been a huge struggle, I'm taking things slowly by starting with tracking and eating at least 3 different colors of produce a day. I also want to set a goal of eating a Chobani yogurt every day (even if it's as little as a 2.75 oz tube). Of course, I do run into a slight problem with that goal. I won't be able to continue that one during the last few days of July as I will be on vacation with a church group. Which means, if I set that goal next week, I'll either have to keep it to a 4 week goal, swap it out after 4 weeks, and add it back in after my vacation, OR I will have to forgo any 100% reward stickers for those 3-4 days. That's not too bad, but I also worry that I'll choose to forget my other goals as well. (And come to think of it, I can have yogurt for breakfast before the trip, and I can have a yogurt when I return, so it's really just 1-2 days where I won't be able to have any).
Of course, I can always find a realistic temporary substitute for that special circumstance. After all, I'm planning on writing in that on non-workout days for Jillian Michaels challenge months, I can do a Leslie Sansone workout to earn credit for that day.