Wellness achieved through a series of small steps Published Jan. 5, 2011 By Airman 1st Class Heather Holcomb 81st Training Wing Public Affairs KEESLER AIR FORCE BASE, Miss. -- New Year's resolutions are always well intentioned but often go unfulfilled. In most cases, resolutions fail by the end of the first month, not because people are quitters or because they weren't good enough, but because they didn't know how to break their goal into smaller, more manageable parts. Patty McGruder, health promotion educator at the health and wellness center, said setting goals gives measurements of progress and helps personal growth. "Setting these goals helps you move from where you are to where you want to be," she said. There are actions, or steps, on the way to any goal. "Think of the steps as pieces of a puzzle and the goal as the finished product," Ms. McGruder said, "You can't have the big picture or reach the goal without the small parts." One example is the popular resolution of losing weight. That goal can be broken down by making specific lifestyle changes such as eating more nutrient-dense foods and exercising for half an hour three times a week. It's also important to remember that a healthy rate of weight loss is 1-2 pounds per week. Ms. McGruder suggested using SMART goals: Specific -- Focus on goals that are detailed and specific. Avoid ones that are general and make it difficult to identify what needs to be done or how to do it. Measurable -- Ensure that there is a clear way to measure success in accomplishing goals. Formulate a system such as a table, graph, or journal to track progress. Also, come up with a system to reward yourself for reaching benchmarks in your overall goal. Actionable -- Identify a clear series of steps that will lead to the completion of your goal and prevent the goal from becoming overwhelming. Realistic -- Make sure the goal is feasible within your lifestyle limitations. However, don't set sights too low. Timely -- Create a timeline and personal deadlines to keep on track with the goal. Having a daily, weekly, or monthly calendar can help. Remember that patience is important, especially when trying to change more than one thing at a time. Goals can be as diverse as the people making them, but most have the same underlying essence -- wellness. According to www.definitionofwellness.com, there are 10 different facets to wellness: financial, physical, intellectual, occupational, medical, spiritual, social, mental, environmental and emotional. Each aspect can be broken down even further into concrete, measurable steps. "By striving toward total wellness, we are allowed a dramatic and positive impact in our lives," said Ms. McGruder. For more information on each aspect of wellness, look for upcoming articles in this series and call the HAWC, 376-3170.