Personal Goal Challenge

Tim had made the goal to work out 3x per week for the rest of the school year. Here is my thought process.

I first came up with possible reasons why this is a challenge for Tim:

  • Low Motivation
  • Lack of Incentive
    • No reward
    • No retribution
    • Not held accountable
  • No Time
  • It’s Inconvenient
  • External factors
    • Does not like gym environment
    • Too cold outside to run
  • Unorganized, can’t find workout clothes, shoes, iPod, etc.

Brainstorm solutions for each barriers:

  • Low Motivation
    • Text/Email inspirational Nike adds to motivate you to work out
    • Pinterest board of exercises and health articles
    • Write down how good you feel after working out and reference it anytime you don’t feel like going to the gym. Remember, no one regrets a work out they did
    • Download an app or get a fitbit to track progress
  • Lack of Incentive
    • No reward
      • Make a treat at the start of each week, eat after every workout
      • Watch a favorite show only on days you complete workout
      • Buy expensive yogurt and eat it after you work out
    • No retribution
      • Stand outside in the cold for five minutes barefoot every time you miss a work out
      • Listen to music you don’t like for ten minutes if you miss a work out
      • Pay for a gym membership so if you don’t go you lose the money you paid for the membership
      • Do extra chores around the house if you don’t work out (wife has to know your schedule)
      • Give check in guy/girl $10 or item to keep if you do not come to the gym at your designated time. Take it back every time and give something else back.
    • Not held accountable
      • Go with a friend and offer to drive
      • Promise to meet a friend there
      • Become friends with the check in person and tell him/her to give you grief if he/she doesn’t see you one day
      • Tell your wife your schedule, have her follow up with you
    • No Time
      • Plan a schedule that you stick to. Plan three times a week that are the same that you will go to the gym no matter what and 1x a week that you will always go running
    • It’s Inconvenient
      • Bring work out clothes to school and carry them around in your bag so you’ll feel bad if you don’t go to the gym after dragging your stuff around all day
    • External factors
      • Does not like gym environment
        • Put good music on iPod
        • Podcasts-Planet Money or Serial
        • Go when it’s not crowded (ask check-in person when that is)
      • Too cold outside to run
        • Plan scenic runs
        • Set a temperature threshold (10 degrees F) that you will not run below
        • Find warmer clothes
      • Unorganized, can’t find workout clothes, shoes, iPod, etc.
        • Organize workout items in closet (see Khloe Kardashian fitness closet for extreme example)
        • Only keep items you like to wear
        • If you see your work out gear in front of you, you will more likely be reminded to go

After discussing with Tim, he decided he wanted to work out at home. The final solution was to create pages of exercises that can be easily done at home and easily visible for the work out by including a magnet board.workout tim work out

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