"I will walk at least 3 times this week for 15 minutes each, after I get home from work."

Specific: Clearly define what you want to accomplish. In this case, the goal specifies walking at least three times a week for 15 minutes each after getting home from work. It's clear and leaves no room for ambiguity.

Measurable: Include criteria that allow you to track your progress and determine when the goal is achieved. In this example, the number of walks (at least 3 times) and the duration of each walk (15 minutes) are measurable aspects.

Action-oriented: Your goal should include specific actions you need to take to achieve it. Walking after getting home from work is a clear action-oriented step that you can easily implement into your routine.

Realistic: Ensure that your goal is achievable given your current circumstances and resources. Walking three times a week for 15 minutes each after work is a realistic goal for most people, as it doesn't require a significant time commitment and can easily fit into daily routines.

Timebound: Set a deadline or timeframe for achieving your goal. In this case, the goal is for the next week, providing a specific timeframe within which to work towards completing it.

Setting goals

2. Things that might get in my way: (Examples: weather, pain, time)

3. What I can do to overcome these things: (Examples: exercise indoors, walk with a friend)

4. I believe that I can reach my goal: (Choose the emoji that matches how confident you feel.)

Confident 😀

Neutral 😐

Worried😟