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Creating your action plan
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Getting Started
Action plan
Setting SMART goals is one of the tips for effective goals and success in making changes. But - It's not enough. Next step is to break it down into smaller steps that you can do this week - today! to move yourself forward to that goal.
You don't need to have the whole thing mapped out, for every day or every week. This is just a 'ballpark' idea of how you want to go about it.
EXAMPLE OF A GOAL: .I will improve my self-care by December 11. I will do daily cares every day by Dec 1. That includes brushing my teeth once a day, combing my hair 5 of 7 days a week, taking a shower at least 2 times a week, and wearing daytime clothes 5 out of 7 days of the week.
The first question is where are you at today? Start there and build on it, gradually, realistically.
If you are seriously depressed and having trouble getting out of bed, eating, dressing etc. Start small and simple.
ACTION PLAN - Examples:
I will get out of bed today and brush my teeth.
I will brush my teeth once a day for the next 4 days.
I will eat 1 vegetable a day for 5 of the 7 days this week, starting Monday.
What might get in the way of reaching your goal?
How can I overcome that barrier or problem in the way?
How will I reward myself to meeting my goal?
When will I start this plan?
What does my action plan look like now?
Reviewing my plan at the end of the week
What might get in the way of reaching your goal?
What are things that might get in your way?
Goal - eat vegetables 1 time on 5 days out of 7.
Get in the way:
I hate vegetables.
I don't fix my meals so I don't control what's on the plate.
Goal - Brush my teeth at least once in the next 3 days.
Get in the way:
I don't get out of bed.
I can't find my toothbrush.
No toothpaste.
How can I overcome that barrier or problem in the way?
What can I do that will overcome that barrier or whatever's getting in the way?
Barrier - Hate vegetables
- Are there some vegetables you hate less? Are they any you might like?
- Could you make sure those get on the grocery list so you have them in the house?
Solution: I like raw carrots dipped in ranch dressing. I could be sure both are on the grocery list for next week so I can eat them.
Brush teeth today - no toothpaste or can't find toothbrush.
- Is there someone else in the house who can help find the toothbrush.
- Can someone go out and buy toothpaste? or does someone have some in an overnight bag in a bathroom drawer?
- Is there something you could use instead of toothpaste? People used to use baking soda!!
Solution: I have an overnight pouch that has a spare toothbrush and little tube of toothpaste. I could use that for now.
Solution
How will I reward myself to meeting my goal?
What's my reward?
My reward:
Get to watch my favorite show after I brush my teeth.
Put a sticker on the calendar for the day. When I get 5 stickers, I treat myself to a specialty coffee.
Tell myself - "I did a good job today taking care of myself"
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When will I start this plan?
When will I start?
Pick a day. Give yourself enough time if you have to do something to get ready, e.g. get something from the store.
What does my action plan look like now?
TexMyACTION PLAN
Goal: I will take better care of myself by Dec 11 - I will brush my teeth daily, comb my hair daily, shower twice a week.
Immediate Action Plan This Week: I will brush my teeth once a day for at least 4 days out of the week.
Start Date: Saturday, November 9
Possible barriers: I can't find my toothbrush.
Solution: I will use my travel toothbrush and toothpaste.
Reward: I will watch my favorite show on Netflix after I brush my teeth.
Record what I do: I will record it on a piece of paper with calendar days marked off.
...
Reviewing my plan at the end of the week
What do I do at the end of the week (or month)?...
At the end of the week (if that's what your timeline is). you add up the check marks. How many days did you meet your goal?
What did you learn? Ask yourself:
I didn't meet my goal:
Do I need to modify my goal for the next week to be more successful?
Did I overlook something important?
Did something happen I didn't expect?
Did I try to do too much? Too fast?
Should I modify the goal so I can be successful next week? What should I change?
Is there someone I could get to help me meet my goal?
If I met my goal this week:
What's next? What will I do for the next week?
Example - I said I'd eat vegetables 2 days in the 7 days. Should I change it to be 5 days out of the 7? or should I make it eat 2 vebetables a day for 2 days out of the week? Which would I be more likely to do? Which moves me forward to my big goal (eat vegetables 7 days a week).
What's next ...