In the last few months, we have discussed three self-regulation skills – goal setting, imagery, and self-talk. Self-monitoring is another self-regulation skill that can help you to have a healthy holiday season. Self-monitoring is how you observe and examine your own health behaviors. The most important step in this skill is to recognize the need to make some sort of change in your behavior and then to develop an effective plan for changing or improving a behavior. For example, Susan has been exercising regularly and is looking forward to parties and family dinners during the holiday season. However, she often will have extra servings of her favorite holiday foods, thinking that she can work it off with more exercise the next day. This year, Susan has decided that this strategy has not really helped her stay fit during previous holidays. Instead, Susan will focus on a specific goal of having one serving of her favorite foods while staying with her normal exercise routine. She decides that she will need some sort of reminder of her “single serving” strategy, so she will carry a penny in her pocket that she can touch when she is tempted to go for an extra helping. Susan will also note on her calendar when she meets her “single serving” goal to remind her of her successes. Combining self-monitoring with other self-regulation skills can help Susan on her way to a healthy holiday season.
Self-monitoring required Susan to make a plan for approaching the holiday season. Goal setting, another self-regulation skill, can supplement self-monitoring in helping you achieve specific goals. For example, in addition to avoiding extra helpings, Susan set a goal of engaging in a minimum of 30 minutes of physical activity two times a week until she resumes her regular schedule in January. This is a specific and realistic goal because she acknowledges that it may not be possible to stay with her usual routine during the holidays. Susan also understands that, even with her best efforts, she may have some setbacks on her way to reaching her goals and may need some support. Getting support can help Susan achieve her healthy holiday goals.
Seeking out and using social support during the holiday season can be a part of your “healthy holidays” goal plan. Let others know that you are serious about staying with your physical activity plan and ask them to try not to talk you into eating more than you planned to. You might also form your own “holiday fitness club” with one or more friends or family members who are willing to join you for physical activities. You might also start more active holiday traditions with your family and friends. For example, your family could participate as a team in a local Turkey Trot race on Thanksgiving morning. Many Turkey Trots are 5K races and include both runners and walkers of all ages and abilities. This provides a chance to get out and be active and cheer each other on. Getting support is an enjoyable and fun way to help you stay with your healthy holiday goal plan.
You can enjoy your celebrations with a plan for making the holidays a season for health and fitness. Using self-monitoring, you can begin to make some changes in your behaviors to help you stay fit and healthy. Having a realistic plan, or goal, for how you want to approach the holiday season will help guide you through the temptations of the season without depriving you of enjoying your favorite traditional foods. Getting social support for your fitness and health goals can be a reminder that the point of holiday gatherings is not just to eat, but to celebrate with family and friends. What better thing to celebrate than a healthier, more vibrant 2008!
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This article was contributed by Diane Whaley and Blake Rushin of the University of Virginia. Copyright 2007.
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