When setting a goal for yourself, make sure it is specific, measurable, action-oriented, realistic and timely; a SMART goal! See this example:

Goal: I want to sleep better.

SMART Goal: I want to practice 30 minutes of stretching before bed every day next week.

Exercise

Week 1. Make a Plan: Kaiser Permanente _ Walking log or PA Challenge Tracker Form

Week 2. Warm-up and Recovery: All About Warming Up and All About Recovery

Week 3. Cardio:American Heart Association and/or Just Move It_ How Exercise Can Change Your Heart

Week 4. Core: Protect Your Spine and Dr. McGill Core Exercises

Week 5. Strength: 6 Functional Moves and Resistance Training Guidelines for different goals

Week 6. How did it go? Reassess, reward and set a new goal. 

Nutrition

Week 1. Make a Plan:  Choose My Plate or My Fitness Pal or Precision Nutrition Calculator

Week 2. Build Your Meals: Build Your Meal

Week 3. Get to Know Macros and Micros: NASM Nutrition Chapter Review

Week 4. 7 Words: Michael Pollan - In Defense of Food

Week 5. Find a New Recipe: Forks over Knives or Clean Eating Magazine

Week 6. How did it go? Reassess, reward and set a new goal. 

Sleep Management

Week 1. Kaiser Permanente _ Sleep Management Workbook and Week 1 Rest and Revive

Week 2. Week 2-Simple solutions for a good night's sleep - Week 2 Email

Week 3. Week 3 Analyze Logs

Week 4. Week 4 Sleep Thieves

Week 5. Week 5 De-stress Bedroom

Week 6.How did it go? Reassess, reward and set a new goal.  Week 6 What if you still can't sleep and Wrap-up

Stress Management

Week 1. Finding Balance Guide and Finding Balance Workbook and Week 1

Week 2. Week 2 Your Stress Journal

Week 3. Week 3 Make an Action Plan

Week 4. Relaxation

Week 5. Money and Stress

Week 6. How did it go? Reassess, reward and set a new goal. Rate your progress

Tobacco Cessation

Week 1. Free yourself from tobacco

Week 2. https://smokefree.gov/

Week 3. https://www.lung.org/our-initiatives/tobacco/cessation-and-prevention/

Week 4. https://www.bhwellness.org/toolkits/Tobacco-Free-Toolkit.pdf

Week 5. Mindfulness Training for Smoking Cessation and UCLA Guided Meditations

Week 6. How did it go? Reassess, reward and set a new goal. 

Weight Management

Week 1. Week 1 Build up Your Health and Weekly Personal Tracker

Week 2. Week 2 Add Healthy

Week 3. Week 3 Sneak in Fitness

Week 4. Week 4 Stay on Track

Week 5. Week 5 Reduce Stress and Week 6 Smarter Snacks

Week 6. How did it go? Reassess, reward and set a new goal.  Here's to the New You!