Individuals get used to certain behaviors that are hard to rid of in spite of their obvious adverse effects. However, with the right attitude, self-efficacy, internal locus of control, and the help of the right change agents one can change for the better. In this regard, it is critical for an individual to undertake a behavior change challenge by setting SMART goals that are easy to achieve. In my case, I plan to exercise more to be in greater shape by the end of this year. In the past, I have come up with exercise routines but these have just remained but plans. Nonetheless, I believe that this course has helped me to realize where I was going wrong and henceforth I will endeavor to achieve my objectives. I must come up with specific, measurable, action-oriented, achievable, and time-oriented goals to ensure that I achieve my objectives. I anticipate that this challenge will not easy but I am confident that now more than ever I am prepared for change. More so, I hope to gain great support from my family and my friends and most especially the ones that have overcome to become disciplined athletes.
SMART Objectives for the Behavior Change Challenge
Run along with the local athletes on Mondays, Wednesdays, Fridays and Saturdays and Sundays at first and then every day after one week.
Delegate your assignment to our experts and they will do the rest.
Increase the running time from 5 minutes to 10 minutes in the first week, to 20 minutes in the next two weeks and to 30 minutes in the fourth week.
Collaborate with the athletes in coming up with an alternative and more challenging routes to increase the benefits of the runs.
Walk to and from work once a week instead of taking a bus ride.
Reduce my current weight by ten pounds by the end of the four weeks.
Analysis of the First week of the Behavior Change Challenge
The hardest part
The first week of running with the local athletes was quite demanding, as it is not what I had anticipated for while planning on it. The hardest part about this behavior challenge was catching up with them as they were used to the exercise regimen. On the first day, I only managed to run for three minutes and walked for the remaining two minutes. My legs ached and I had to seek medical assistance to ready up for the next day.
The easy part
The walk to and from work on Saturday was easy and fun and I loved the experience though I had to wake earlier than usual. I was amazed at how enjoyable the walk was and I hoped that I would do it more often.
What I learned about myself
The experiences of this first week made me realize that I am much stronger than I had thought. Although the first day was hard on me, I encouraged myself to stick to the plan and I am happy to say that I managed the five-minute runs. The athletes were amazed at how fast I stuck to the routine and I hope to transfer this strength and stamina to the coming weeks.
SMART Goals for week 1
The main goal that I had in the first week was to run for five minutes daily and take a walk to and from work at least once a week. I am happy to report that I achieved these two goals without modifying them and it gave me great pleasure.
How the SMART Goals connected with the material from chapters 16 and 17
The SMART goals connect with the aspect of self-efficacy, barriers to change and internal locus of control largely. I was able to encourage myself that it was possible to run 5 minutes every day and more importantly to walk to and from work once a week. I understood that I would not readily accept the new routine and that is the reason why I started with five minutes as opposed to more.
How I progressed in my own personal health and wellness
The first day was hard on me and my legs ached but I managed to get over it and by the end of the week, I was more enthusiastic about the challenge. I felt lighter and healthier and it even forced me to focus on my dietary intake.
The barriers or challenges that I faced and what I did to work around or overcome them
I overestimated my ability to run along with trained athletes who are used to harsh terrains. The first week proved hard to catch up and most of the days, I ended up running alone which was not as encouraging. However, I encouraged myself and by Saturday, I was inching closer to running alongside them.
How self-efficacy played into your experience
I believe the reason why I survived this first week was the fact that I have a high self-efficacy. In particular, I understood that the challenge would be hard but I became positive about it, as I knew it would help with my weight problem. In spite of the initial failures, I was confident that I would succeed in my quest.
The impact this experience had on me
This experience had a positive impact on me considering that for the first time in my life I came up with a physical fitness plan and stuck with it. As opposed to previous times, this experience was academic considering that I followed a certain theoretical and conceptual framework on embracing and effecting change.
How I will take what I learned from this experience forward in my life
The experience in the first week was quite fulfilling and I am ready to continue with the regimen until the four weeks are over. Apart from this, I will apply the discipline and the lessons I have gained so far from other aspects of my personal and professional life. I will always make SMART goals before I do anything important to avoid procrastination and underachievement. More so, I will endeavor to develop my self-efficacy and internal locus of control so that I can take charge of my life and become more responsible.
