Senior Passport

CMC/DHK Keene North Conference Room 1&2

4/14/16, 3:30-5:00pm
Emily Maresca & Rebekah Harter
New Years Resolutions: Sticking with it or Starting Over
Prompt: Goals for 2016: Start exercising, eat more fruits and vegetables, drink
more
water. Sound familiar? Many of us set annual goals for ourselves, some more
realistic than others. Whether you stuck with your goals and need motivation to
keep going or you need to start over and reevaluate, its never too late to get
started. Let KSC Dietetic Interns help you strategize ways to be the healthiest
YOU in 2016.
Emily
Introduction:
Room Set: safe space - confidentiality: Today we are going to be talking about
our goals, we want you to feel comfortable sharing what you do well and what
you struggle with...

Outline:
Ice Breaker
Stages of Change
Discussion of SMART goal setting
Addressing Barriers

Objectives:
By the end of the presentation, participants:
Will set a SMART goal for themselves
Plan at least one strategy for addressing barriers

1.
2.
3.
4.
5.
6.

Rebekah
Ice Breaker Activity:
IntroductionsBegin by having audience introduce themselves, and if they have attended a
senior passport presentation in the past
Activity: Family Feud-- top new year's resolutions:
Stay fit and Healthy
Lose weight
Enjoy Life to the fullest
Spend less, save more
Spend more time with family and friends
Get organized
Emily
Then ask about their experiencesWho made a New Years Resolution?
Have you made goals for yourself?
How easy has it been to maintain the goals youve set?
How have you successfully maintained goals in the past? What made it stick?

*Transition- Thank you for sharing. It is no secret that sticking to the goals we set
for ourselves is much more difficult than the act of setting the goal.

Statistics:
An estimated 50% of people set New Years Resolutions
However, about 80% of those goals fail within 6 weeks
Furthermore, only about 8% of people actually achieve their New Years
Resolution
Why is it so difficult for us to achieve our goals?
We may not have a clear reason or motivation behind why we set that goal
We may have set a goal that is too broad or ambitious for a starting out point
We may experience frustration when we slip on our goals and react by giving up
*Do any of these sound familiar to you? Our goal for the remainder of the
presentation is to help you identify ways of setting goals which can be achieved,
and ways of dealing with barriers to help you maintain your goals.
*If you have a goal that you want to work towards we want you to identify that
now, well be working on improving your success at meeting that goal during this
class
Rebekah
*Were going to work with the overarching goal of eat more fruits and
vegetables, but you could have any goal you want (this should work with any
goal, but we are nutrition professionals, so if your goal is nutrition based we
might be able to provide a little more specific support and insight for that)

Activity- Where do you fall on the stages of change model?

Before we introduce the stages of change try to use your goal to see how ready
you are to meet that goal
Readiness includes both importance and confidence
On a scale of 1-10 (one being not at all and ten being extremely) how
important/confident
Keep this number in mind as we move through the stages of change
*The first step to achieving success is understanding your readiness to make a
change.
For this we turn to the Stages of Change Model

Content:
The Stages of Change:
Is a model used in health psychology, which establishes the various stages
people go through when they are trying to change a behavior
This model can be used as a tool to identify what aspect of change you should
focus on
*Review model and discuss that it is used for you to identify where you currently
fall, and guide you to what is necessary to bringing yourself to the next step

Precontemplation (scale: 1-3)

Information heavy/ provide education
Goal: Raise doubt about present behavior; inform and facilitate contemplation of
change

Contemplation (scale 4-7)

Assessing situation
Pros and cons
Examine these areas: physical, emotional, social, mental, spiritual, vocational,
education, career, finances
Examine feelings of guilt or shame (what does it mean?)
Goal: Build confidence and increase motivation to change; explore and resolve
ambivalence
Activity if appropriate- have participants brainstorm pros and cons to making
and not making the behavior change

Emily
Preparation (scale: 8-10)
Willing to request help or seek support
Setting SMART Goals
Goal Setting: SMART Goals
Specific what exactly will you do?
Measurable How will you know if you meet your goal?
Attainable What steps are you going to take to reach your goal?
Realistic Is this something you can see yourself doing?
Timely When do you want to complete your goal?
Objectives to take steps to meet goal (esp for positive goals)
Positive changes are usually easier to make because they add something.
Negative changes can be a little more tricky, because the goal is to take
something away you might feel deprived.
Goal: Negotiate a specific plan of action; facilitate decision making
Activity in SMART goal setting- take general goal that you set earlier in the
session, and decide how you are going to make it SMART
Record SMART goal in the indicated section on the handout

Rebekah
Action
Addressing and reacting to barriers
Cue management (antecedent)
Time of day, feelings, situation, people involved
Countering
Do something different (esp for negative goals)

Maintenance
Supporting maintained goals
Focus on balance, consistency, normalcy
Preventing relapse, but knowing mistakes are learning opportunities
What could you do better next time
Try to view without judgement
Consequence
Encouragement
Support system (contracting)
Healthy Rewards

Emily
Brainstorm ways of addressing barriers
Suggestions:
Focus on healthy foods you CAN have
Prepare for ways of working around obstacles
Develop a support system for behavior change
Create healthy rewards for maintaining behavior change

*Now that weve discussed potential ways of addressing barriers, think about
what might stand in the way of achieving the goal youve set. Fill in the
worksheet:
Why is this goal important to you? What led you to it in the first place?
Accountability- is there someone you can turn to for support?
A key component to having set the SMART goal is that it is a realistic change for
you to make. Why is this goal something you can achieve
What is something you can do, when you want to give up on the goal you set
What is a realistic time period for you to achieve the goal by
What is a healthy reward you can provide yourself for success
Signing that youve made and are going to practice this goal is a way to finalize
your commitment
Rebekah
Takeaways
Small, steady changes lead to lasting effects
Use the SMART goal model when setting goal
Develop a plan for overcoming barriers
Be PROUD of your successes

Call to Action
Small, steady changes lead to lasting effects in reaching your overarching goal
Closing & Thank you

Resources/Reading List
Title, website, hyperlink
Changeology
Change happens in five steps: Psychologically (get ready), Preparation (prepare
before leaping), Perspire (take action), Persevere (manage slips), Persist
(maintain change)

Things Needed:
Name Tags
Pens

https://experiencelife.com/article/the-stages-of-change/
https://www.google.com/search?q=21.days+to+make+a+habit&client=msandroid-verizon&prmd=isnv&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjX1rA9InMAhUEmx4KHeJuBZEQ_AUIBygB&biw=360&bih=559#imgrc=_6kmAHpWB_
OlDM%3A