Health Diary & Goal Setting
A health diary, journal or tracking app are useful tools to help you understand how your arthritis is affecting you. These tools can help you set goals and track:
- How your activities or feelings might be affecting your pain or fatigue
- If changes you make are helping
Download a sample health diary or tracking app to get started.
Set SMART Goals
Using SMART goals will help increase your chances of making permanent lifestyle change. A goal is SMART when it is:
S – specific
M – measurable
A – achievable
R – realistic
T – timely
For example, instead of saying “I will eat better”, a SMART goal could be “I will eat 5 servings of fruits and vegetables each day.”
Develop an action plan
There are many small steps in setting a goal. An Action Plan that includes the following information can help you go through each step to help you achieve your goal:
- What do I want to try?
- How many times each week? Which days?
- What time of day? For how long?
- Who will I tell about my plan?
- When will I start?
Rate your plan
When you have your plan, ask: “How sure am I that I can do this?” Be honest in your answer.
If you answer:
- 7 to 10 – My plan looks good!
- 1 to 6 – How can I make my plan easier?
- 0 – That’s OK, maybe I need to choose a different plan.
Need to make your plan easier?
- Ask yourself, What makes it hard?
- Think of many solutions
- Pick one or two ideas
- Try it out. If it doesn’t work, try another
- Ask someone for help