If you have recently had a health scare, your doctor has likely indicated that lifestyle changes are necessary for your new way of life. Whether it’s getting active, eating better, or prioritizing your health, goal setting can help you take the steps you need to keep you on the right path.

If you are ready to make a change, it can help to start with one or two goals and break them down into smaller steps.

Change can be hard, especially if we try to make too many changes at once. You are more likely to reach smaller goals.

You can use the Setting goals for lifestyle change worksheet to set a goal that’s important to you and that you can reach.You are the expert in your life and the best judge of what will work for you.

The goal-setting worksheet guides you through the following steps:

1. Choose a goal that is important to you.
2. Break your goal into smaller goals.
3. Make your goal SMART.
4. Finish your plan by thinking about

•  things that might get in the way of your goal;
•  people who can help you;
•  ways to track your progress

Three-day food and activity journal

Use this journal as a tool to help you meet your eating goals. When you review your journal, you can see the progress you’ve made, or you may decide to make new goals.

How to fill in the journal
• Print or save the 3-Day Food and Activity Journal.
• Write down everything you eat and drink. You may want to record one weekday (or workday) and one
Saturday or Sunday(or day off).

• Include:

• How much food you ate. See the suggestions below to estimate portion sizes. If the food comes in a package, just write down the package size. Example: 175 mL container of yogurt.
• How the food is cooked (for example: fried, baked, boiled, barbecued)
• Anything you add to food, during or after cooking. Example: cream, sugar, oil, butter, jam, syrup, ketchup or other sauces, dressings or condiments.
• Details about restaurant foods, fast foods, or packaged foods (for example: McDonald’s Big Mac® or KFC® chicken).

• Measure the food you eat for a day or two to help you understand how much you eat and drink. Use measuring cups and spoons.
• Write down all your activities for the day. Include planned activities (going for a walk or swim) and activities of daily life (housework or grocery shopping). Comments may include where you ate, your mood, or stress level.
• Print more copies of the journal if you need more space to write.
• Read over your journals to see what is working well and what you may want to change.
• Keep on tracking. Use this tool to help you meet your goals, or to make new goals.
• To estimate portion sizes, use the guidelines below:

Download the 3 Day Food and Activity Journal.