Welcome to Week 1 of One Minor Change!

This 4-week program will support and guide you through adopting minor changes for a major impact. By setting realistic goals for ourselves, we are more likely to achieve positive behavior change and experience success. Participate in the program and record your progress to earn 50 points each week for a total of up to 200 RockFIT points!

Click here to enroll! It's not too late!

Participation Guide

Set your SMART goal and write down the One Minor Change you would like to work on throughout the next 4 weeks Fill out your goal tracker at the end of each week. You can download the paper tracker for your own goal-setting and record-keeping! Choose and check in with an accountability buddy If you need help setting your SMART goal, please continue reading and review examples.

Click here to complete your week 1 goal tracker

Use the paper tracker to measure your progress throughout the week and complete the goal tracker at the end of the week to reflect and earn points for participating.

Click here for your paper tracker

Click here to view the FAQ

Minor Changes for a Major Impact

Goal setting isn't reserved for January 1st! At the beginning of a new year, we often set resolutions and have lofty goals about what we want to achieve. While these are set with the best intentions, many of us find it difficult to keep up with our goals. To change your behaviors, it's important to start with small, realistic steps. Some questions to ask yourself include: Why is this change important to me? What activities do I need to complete to achieve my goal and in what timeframe? What resources do I need? Who can help me achieve my goal? Set SMART Goals: SMART stands for Specific, Measurable, Achievable, Realistic, and Time Specific. Use this framework to take a broad goal and break it down into something that is realistic for you and your life.

Example of a SMART Goal:

GOAL: To increase fruit and vegetable intake for a healthier diet. S- I will have 2 cups of fruit at breakfast & lunch and 2 cups of vegetables at lunch & dinner. M- I will do that at least 5 days each week. A- This is an achievable goal given my current habits. R- Achieving this goal fits with my overall desire to be healthier. T- I will reach my goal within 6 weeks.

Click here for a goal-setting template

Accountability

Support and accountability are important for reaching goals and making changes. By sharing your goal with others, it sets the precedent that the goal is a priority, and you know someone is holding you accountable for your actions. Establishing an accountability "buddy" creates a support network that will help you sustain the momentum toward the change you're making. We encourage you to find someone to check in with weekly to discuss your minor change and provide encouragement. Schedule 10 minutes once a week during your lunch break, set a calendar reminder to send a quick email, or check in while drinking your morning coffee!

Week 1 Checklist

Establish your One Minor Change Review examples Complete the Goal Setting Sheet Start tracking your progress Find your accountability buddy! Talk with your buddy about when you can check in with them weekly. OPTIONAL: Write a present-tense letter to your future self Download the Letter Template Write the letter to yourself and put it away until the end of the program

"True life is lived when tiny changes occur." - Leo Tolstoy

Questions? Email support@wellnessworkdays.com ‌ ‌ ‌ ‌