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The Progress Project
The Progress Project is a program that facilitates behavior change through a guided wellness challenge. It is based on our wellness coaching model, which incorporates goal setting, accountability, motivation, values, and self-reflection. By participating in this program and striving to become the best version of yourself, you've taken the first step toward reaching your goals.
On this page:
Key Dates
Program Dates: September 30-November 3
Kickoff Meeting: Monday, September 30 (look in your welcome email for the Zoom link)
Mid-Program Checkpoint: Wednesday, October 16
Finale Meeting: Monday, November 4
Weekly Focus
Week | Dates | Weekly Focus |
|---|---|---|
1 | 9/30-10/6 | Setting Goals |
2 | 10/7-10/13 | Motivation |
| 3 | 10/14-10/20 | Values |
4 | 10/21-10/27 | Accountability |
5 | 10/28-11/3 | Self-Reflection |
When setting a goal for yourself, you want to make sure it is realistic to achieve that goal. Using the SMART acronym can help you set an attainable goal!
For example, I want to exercise more, is a great goal but it does not identify how you will achieve that goal. A better goal might be “I want to make a habit of walking for 30 minutes around my neighborhood, 3 times a week after dinner, by the end of September.” This goal is specific and measurable because it identifies that you will walk 3 times a week for 30 minutes. It is attainable because it doesn’t take up so much time that you might stop after the first week. It is relevant because it aligns with your goal of exercising more and it is time-based because you want to have this habit down by September.
Additional Resources
The Ultimate Guide to S.M.A.R.T. Goals
A simple way to break a bad habit
Why we all need to practice emotional first aid
3 rules for better work-life balance
10 steps to boost your financial health that you can do in a day
Many of us struggle to find motivation to change long-standing habits. Finding what motivates you to change is very important as it can guide your wellness journey. Everyone will be motivated by different things. You might find motivation internally, such as a reward for self-improvement, or externally, through an incentive. Or you might find a deep-seated motivation to be healthy for your family.
Additional Resources
Want to help make your resolutions stick? Make this one-word change
How to Motivate Yourself to Change Your Behavior
8 Types of Motivation to Help You Achieve Your Goals
Psychology of Setting Motivating and Satisfying Goals
The Power of Motivation in Achieving Your Goals
Find Your Why Worksheet (PDF)
Every individual holds different values that make them unique. Some examples include integrity, dependability, honesty, courage, or authenticity. Knowing your values can help inform the goals you set for yourself. Values provide direction, can help you make decisions and ensure the goal you set aligns with you as a person. Think about yourself and your values and how they will help you achieve the best version of yourself.
Additional Resources
Defining Values (PDF)
Aligning Your Values with Your Goals Assures Inner Success
Values Worksheet (PDF)
Finding some way to be accountable for your goal can ensure you can achieve and maintain it over time. This may be some tracker, or maybe a friend or family member that knows you have set a goal for yourself. Choose something you know you can stick with and that will hold you accountable. Sometimes we experience life events that can impact the goal we set for ourselves, if you begin to move away from your goal, don’t be too harsh with yourself. The most important thing is that you pick right back up when you can and continue to work towards your goal.
Additional Resources
To Create a Healthy Habit, Find an Accountability Buddy
The Importance of Accountability: How to Set and Achieve Your Goals
Now that you have worked through the different sections of this journal, take some time to self-reflect on the goal you set and how it felt working towards the goal.
Additional Resources
Don't Underestimate the Power of Self-Reflection
The Importance of Self-Reflection
How can self-reflection help you set and achieve SMART goals?
Take an Assessment
There are many dimensions to wellness outside of one’s physical health. You may consider setting a goal in a different category such as intellectual or emotional wellness. If you wish, you can take these assessments to better understand areas you can improve on.
Learn more about what each dimension encompasses
Intended Audience
UB faculty and staff
Fee
Free
Contact for Questions
Michele Poitras
Wellness and Work Life Balance
Peter Logiudice
Wellness and Work Life Balance