2025 RMTS - Setting Clear, Actionable Goals - WS3

Section 3: Break It Down: Action Plan for Success

Week 1 Worksheet 3 - Link to downloadable version below.

Having a SMART goal is a great step towards your WellBeing goals. However, without an action plan, it can remain just a thoughtful wish. Action is where the magic is. Through action the wish becomes reality. Action is what transforms ideas into achievements. 

Let’s turn your goals into reality through strategic action. Action plans are full of strategies that help us move towards goal success. 

Take a moment to reflect:

1. What strategies helped me achieve similar goals in the past?

2. What in my environment and surroundings supported my past achievements?

3. What personal qualities allowed me to push through challenges?

4. How can I apply these reflections to my current goal?

Now, create an action plan for your SMART goal, including strategies. The number of steps in your plan is up to you. This exercise is voluntary, but when completed with intention and purpose, it leads to personal growth. Remember, as you become the greatest version of yourself, you also contribute to making the world a better place for all.

Think about your ideal self and the first step toward becoming that person. Whether your goal is big or small, commit to taking that first step. Success lies in your commitment and follow-through.

Goal Action Plan Template:

1. Goal: (Write your SMART goal here.) 

2. Action Steps (3–5 smaller tasks):

   1. Step 1: Strategies -

   2. Step 2: Strategies - 

   3. Step 3: Strategies 

3. Progress Tracker & Reflection: (Use checkboxes for each task.)

   1. ☑ Step 1 Complete?

   2. ☑ Step 2 Complete?

   3. ☑ Step 3 Complete?

Example Goal Action Plan:

Reflection:

1. What strategies helped me achieve similar goals in the past? One of my previous exercise goals was to run a 5K. The first thing I did was to build a habit of doing exercise or movement everyday, except Sundays, for 20 minutes. After a month, during that designated “exercise/movement time”, I alternated between movement and walking days and increased exercise time to 30 minutes. Gradually, I increased the walking intensity, until I started jogging and finally slow running. In a period of 4 months, I achieved my goal of running a 5K with a time of 33 minutes. 

   1. The strategies were:

      1. Dedicating consistent, scheduled time for training.

      2. Gradual increases in intensity and time.

      3. Including rest and active recovery days.

      4. Include stretching and flexibility in movement days.

2. What in my environment and surroundings supported my past achievements?

   1. I made my family aware of my goal and they were supportive.

   2. I made my training part of my morning routine allowing focus as during this time everyone was still asleep and not needing my attention.

   3. I created a space in the house to have accessible exercise and movement tools.

   4. I made myself aware of hydration and the requirement of sleep and nutrition to support my body's new demands.

3. What personal qualities allowed me to push through challenges?

   1. On days where my body was stressed from previous training, I reduced the training intensity to allow my body to recuperate, followed by additional stretching and hydration. Qualities: I practiced self-awareness and compassion, adjusting training intensity as needed. 

   2. Some mornings I had no desire to wake up. For a couple of days I allowed myself to rest but most of the time I told myself “My desire is stronger than this body. My commitment rules.” Qualities: When motivation waned, I leaned on commitment, persistence, and perseverance.

4. How can I apply these reflections to my current goal? Build a progressive program that allows me to achieve the intensity desired. Be self aware of my body state and its needs. Be consistent by integrating training time into existing routines.

Action Plan:

1. Goal: Do 20 full body push-ups in a row on the floor within 30 days by practicing 4 times a week.

My overall strategy is to increase push-up repetition daily and increase difficulty weekly. I will alternate training days with stretching days, and allow for total rest on Sundays. I will incorporate the push-up training in my morning joint-movement routine to ensure consistency.

2. Action Steps:

Step 1:Wk 1- Full-body push-ups against a kitchen counter, body about 60 degree angle from floor. Strategy - Start with 3 sets of 10 repetitions. Add 5 push-ups per set each training day. By Day 6, reach 20 push-ups..

Step 2: Wk 2 - Full-body push-ups using a high chair, body about 45 degree angle from floor. Strategy - Follow the same progression as Step 1.

Step 3: Wk 3 - Full-body push-ups using my exercise bench for hand support, body about 25 degree angle from floor. Strategies - Follow the same progression as Step 1.

Step 4: Wk 4 - Full-body push-ups on the floor. Strategy - Follow the same progression as Step 1. By Day 30, complete 20 full push-ups.

3. Progress Tracker: (Highlight with a marker your progress status)

Step 1: Not Started In Progress Completed

Challenge:

Adjustment:

Step 2: Not Started  In Progress Completed

Challenge:

Adjustment:

Step 3: Not Started  In Progress Completed

Challenge:

Adjustment:

Step 4: Not Started  In Progress Completed

Challenge:

Adjustment:

Now it’s your turn! Print pages 4 and 5 for each goal you want to achieve this year. Start small, commit, and build from there.

 Goal Action Plan:

A. Reflection:

1. What strategies helped me achieve similar goals in the past? _________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

   
   

2. What in my environment and surroundings supported my past achievements? ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

   
   

3. What personal qualities allowed me to push through challenges? __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

   
   

4. How can I apply these reflections to my current goal? ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

B. Action Plan:

1. Goal: 

Strategy - 

2. Action Steps:

Step 1:

Strategy - 

Step 2:

Strategy - 

Step 3:

Strategy - 

Step 4:

 Strategy - 

3. Progress Tracker: (Highlight with a marker your progress status)

Step 1: Not Started In Progress Completed

Challenge:

Adjustment:

Step 2: Not Started  In Progress Completed

Challenge:

Adjustment:

Step 3: Not Started  In Progress Completed

Challenge:

Adjustment:

Step 4: Not Started  In Progress Completed

Challenge:

Adjustment:

Next week we'll start materializing our goals by creating a Vision Board.

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