Goal Setting What well be covering this year

Goal Setting

� What we’ll be covering this year (goal setting, healthy living, mental well being, family life, substance abuse prevention, safety, career development) � Where can we apply everything we learn in HACE? �…LIFE!!!

Think (silently) � Take about a minute, write down your ideas Pair � With a partner/small group, talk about your ideas Share � Groups class will share out their ideas to the rest of

What is a “goal” � An aim or desired result Why would somebody want to set a goal? � To achieve something or make a change in their life What is the most important thing you need to achieve any goal? �A thought out action plan, willpower/motivation

�S: specific �M: measurable �A: action-plan �R: realistic �T: time-oriented

http: //www. neatorama. com/origin/2012/10/07/Jim. Carrey-Once-Wrote-Himself-a-10 -Million-Check/ � https: //www. youtube. com/watch? v=8 ZR 8 T 3 c. Jw. J 0 �

� Please take ONE bag of chips from the front of the class You now have TWO options… 1. You can eat the bag of chips now Or….

� 2. If you wait until the END of class, I’ll give you a second bag of chips to eat at lunch

� “The � Marshmallow Test” https: //www. youtube. com/watch? v=Wz 1 pn. FBLZM 4 � How does “The Marshmallow Test” relate to goal setting? � Many people want “instant gratification” when they set a goal For example: many people who want to lose weight as a New Year’s resolution will get discouraged if they don’t see results right away! � Do we see “instant gratification” in the first few days when we set a goal? Usually not!! We’ll see our efforts start to pay-off over longer periods of time, but usually not right away

Introduced “SMART” goals � (S)specific, (M)measurable, (A)action plan, (R)realistic, (T)time-oriented Jim Carey’s “$10 million dollar goal” � …was it realistic? To who?

1. Looking at “SMART” goal setting 2. Sharing my personal weight loss story this summer using my “SMART” goal! � 3. Like I said before, this is a course about life Making your own goal

� Your goal needs to be… SPECIFIC!! � For example: many people have a New Year’s resolution of “losing weight” �…is this specific? �…how could we make this goal of “losing weight” more specific?

� You need to have a way of MEASURING your progress! � For example, if someone’s goal is to “lose 10 pounds” they could weigh themselves once a week.

� Have a plan in place! � Write down what you’ll do each week (or each day) to accomplish your goal

� Is it possible?

� You need to have a “target date” for your goal! � E. g. Jim Carey’s goal had a very specific target date – Thanksgiving 1995.

�The � attention test https: //www. youtube. com/watch? v=Ahg 6 qcgoay 4

(S)pecific � I will lose 10 pounds (at the time, I had weighed 210 pounds for over a year) (M)easureable � Weighing myself every 2 -3 days to track my progress (A)ction plan � Exercising 1 hour per day, 6 days per week (walking, running, lifting weights, whatever I felt like doing that day) (R)ealistic � YOU BET IT IS!! (T)ime-oriented � My deadline to weight 200 pounds was September 1 st, 2015, at the time, I weighed 210 pounds on June 26 th (the last day of school)

� Your homework this weekend is to make a goal using “SMART” goal setting � It can be anything!! Make it meaningful to you � Some examples: �Performance in school – straight A’s? An A or B in a class you struggle with? �Exercise/weight loss �Eat more fruits and vegetables �Get more sleep! (in bed on time each night)

� Today’s agenda 1. Rewind 2. Mr. Bottrill’s goal (yes, I did my homework as well) 3. Work on our “SMART” goals (homework check) 4. Barriers

Our own version of “the marshmallow test” � What was I testing? And how did we relate to goal setting? �Patience! We need to be patient when working towards our goals, as we won’t achieve our goals overnight!! Discussed “SMART” goals � (S)specific, � (M)measurable � (A)action-plan � (R)realistic � (T)time-oriented

� Running the Boundary Bay “half-marathon” on November 1 st, 2015 in under 2 hours � Half-marathon = 21. 1 km �(about 50 laps around a running track)

� See if you can guess what aspect of goalsetting we’ll be discussing from the video… https: //www. youtube. com/watch? v=Nm 77 s 5 Fbko. Q � Don’t do this, ever, EVER!

� ANYTHING that (could) stand in the way of achieving your goal

� Why did I show that video? � This guy’s “goal” was to drive away with a “free” car (in other words, steal it) � The barrier to his goal: the police! �Did he have a plan to deal with this barrier? �No, hence, the epic fail Again, always follow the law

� With our definition of “barriers” in mind (anything that could stand in the way of achieving your goal) �List as many possible “barriers” as you can � Getting sick � Getting injured � Having a huge school project due � Parties! (Thanksgiving, Diwali, Christmas) � Distractions (TV, Facebook, video games) � And much, more…

� Barriers are different from goal to goal! � Take my goal of running a half-marathon (in under 2 hours) on November 1 st for example… �What if I get injured while training for my halfmarathon? �What if I get seriously sick (like I am now) and can’t stick to my training schedule that I’ve planned out?

� Or, if your goal was to get 10 hours of sleep a night? � What are some barriers to getting 10 hours of sleep per night?

1. Take barriers into consideration when making a goal � Example: I will get 10 hours of sleep per night, 5 -6 nights a week (not 7) Some possible barriers to not getting enough sleep A huge school project due Thanksgiving or Diwali get-togethers

2. Take barriers into consideration when making your (A) action-plan

� Barriers are going to happen at some point or another! 1. Take barriers into consideration when making a goal 2. Take barriers into consideration when making your (A) action-plan

� https: //www. youtube. com/watch? v=ub. NF 9 Q NEQLA

� Work on the “dealing with the barriers” worksheet (I’ll be coming around to check last week’s homework for completion) � This will be due next Thursday, September 31) �Website is UPDATED

� https: //www. youtube. com/watch? v=Ask. AQw OBvhc

Agenda 1. Quote of the week (Kid President) 2. Rewording goals 3. Homework check/partner work 4. Wrap-up / homework

� Kid President � https: //www. youtube. com/watch? v=lg. QLqv 9 f 4 o

� How can we re-word this goal? � “I will eat more fruits and vegetables” � …I will eat 5 servings of fruits/vegetables each day � Why is it better to say “I will eat 5 fruits/vegetables each day” instead of “I will eat more fruits/vegetables”? ?

1. 5 minutes of worktime (silent) 2. After 5 minutes, share your ideas with a partner 3. We’ll then share our answers as a class

�Stand � up!! https: //www. youtube. com/watch? v=2 a 4 Uxdy 9 TQY

� Exchange your “get serious about setting goals” worksheet with a partner � In pen or pencil, (on their worksheet) write down any corrections or suggestions you would give them to make their goal or action plan better (at least 3 corrections or suggestions) � Give � Your their worksheet back homework: make a GOOD copy on your new sheet I just gave you (final copy due next Thursday)

Agenda 1. Quote of the week 2. “SMART” goals recap + tips 3. Individual work period/homework check 4. …brain break

� (S) specific – try and put a NUMBER to your goal I I � (M) � (A) will lose 10 pounds eat 5 fruits/vegetables per day get 9 hours of sleep per night get an A (86%) in math meaurable Make sure there’s a clear way to track your progress (for example: if your goal is to eat 5 fruits/vegetables per day, write in a journal how many you eat each day action-plan � (R) realistic � (T) time oriented

� If you are done your homework assignment, have a partner check it over! Also, feel free to ask me any questions to help make your “SMART” goal better � I’ll be coming around doing homework checks (completion) � If I see us working well (and quietly), we’ll have a brain break in about 10 minutes

Agenda � Quote of the day � Homework submission � Pop quiz � Goal setting recap � Brain break � A peek into the next unit (healthy living)

� Take out a piece of paper and a pencil � (close your duotangs and put them on the corner of your desk) � Put your name and date on your paper

1. What does EACH of the 5 letters in our “SMART” goals acronym stand for? 2. Suppose Mr. Bottrill wants to get more sleep each night. Write out a (S) specific goal for Mr. Bottrill 3. In your own words, what is a barrier, in relation to goal setting? Name at least 2 possible barriers that could arise when setting a goal…

� When writing your goal, try and include a “target number” in your (S) specific goal � This makes it easy to measure your progress and tell whether or not you succeeded or not � Plan for barriers – they happen!! Have a plan in place for when barriers get in the way of your goal, don’t just blow up your goal!

https: //www. youtube. com/watch? v=qysk. C 8 jj 05 A

� Healthy living! � What are you going to be learning about? ? �Physical activity �Healthy eating / nutrition �Healthy sleep patterns �Puberty/sexual health �Illness/disease prevention �Hygiene