Weekly Action Plan

Your answers will not be saved in the system. To save or print your vision and goals:

  1. Select the 'Save or Print' button at the end of each section
  2. Complete the Plan section in one session
  3. It often takes 5 to 10 minutes to complete this section.

Start Your Plan

What change can you make?

Think about a healthy habit that you would like to start or maintain. You might create an action plan to:

  • Maintain a healthy habit you developed during THRiVE.
  • Progress a healthy habit. For example, if you started to exercise for 10 minutes on 5 separate days each week, you might plan to exercise for longer.
  • Choose a new healthy habit that helps you achieve one of the areas you learned about in THRiVE.
Areas you might focus on
  • Getting active
  • Managing stress
  • Eating healthy
  • Managing anxiety
  • ​​​Taking your medicine
  • Managing depression
  • Developing social relationships​
  • ​​Managing burnout
  • ​​​Improving sexual intimacy
  • ​​​​Sleeping better​
  • Developing a healthy relationship with food

Step 1

What healthy habit do you want to start doing this week?

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If you are not sure if this is the right healthy habit to start doing this week, choose "Not Sure" below.

Step 1b

Think about your reasons to stay the same and your reasons to change

What healthy habit will you do?

In this activity, you will think about:

  1. The benefits of staying the same
  2. Your concerns about making a change to your current behaviours
  3. Your concerns about staying the same
  4. The benefits of making a change

Be honest with yourself. This activity will help you make a good choice that will work for you right now.

What is your current behaviour (or habit)?

Example: I exercise one time each week

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Staying the same

List the benefits of staying the same for you right now. What do you like about your current behaviour? These are your reasons not to change.

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What concerns do you have about changing?

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Making a change

What concerns do you have about staying the same?

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List the benefits of making this change (why is making this change a good idea?). Think about how your new healthy habit will affect your health and how you will feel. These are your reasons to build a new healthy habit.

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After looking at your answers, how important is it for you to stay the same ? Choose a number on the scale.

After looking at your answers, how important is it for you to make a change ? Choose a number on the scale.

Your 'Reasons to make a change' score and 'Reason to stay the same' score are the same.

A tied score may mean that you are not sure if you should make this change or not. If this change is still important to you at this time:

  • Think about what it would take for you to make this change now
  • Look at the concerns you listed about changing
  • Follow the steps to solve problems to see if you can solve any of these concerns

If you cannot solve the concerns you have about changing, consider choosing a new healthy habit for this week.

Your 'Reasons to stay the same' score is higher.

Choose a new healthy habit Continue with this healthy habit

Adapted from R.J. Botelho

Step 2

How important is it to you to create this healthy habit? Choose a number on the scale.

What healthy habit will you do?

You are more likely to make a change if you rated importance as 7 or higher. This change may not be important enough to you right now. You may want to put your efforts on another health focus at this time.

Step 3

How ready are you to work on this habit? Choose a number on the scale.

What healthy habit will you do?

You are more likely to make a change if you rated readiness as 7 or higher. Here are 3 ways to help you feel more ready:

  • Adjust your goal
  • Make your goal simpler. For example, if you planned to exercise 5 days this week, can you exercise 2 days instead?
  • Learn more about the healthy behaviour you want to include in your life

If you cannot adjust your goal or learn more to feel ready, choose a new healthy habit that you are ready to work on right now.

Step 4

Create your action plan for your healthy habit now.

This week:

What healthy habit will you do?

When will you do this healthy habit?

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Where will you do this healthy habit?

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How much of this healthy habit will you do?

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How often will you do this healthy habit?

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Present Plan

Weekly Action Plan

This week I will:

What

When

Where

How much

How often

Step 5

How confident are you that you can follow your action plan over the next 7 days? Choose a number on the scale.

You are ready to visit the DO section of this weekly challenge. Save or print your action plan before you leave this screen.

You are now ready to move onto the next section. You can close this window.

Think about how you can change your action plan so that you can rate your confidence as 7 or higher. When you are confident in your plan and ability to start your healthy habit, it is more likely that you will make a change.

Some ways that can help you increase your confidence include:

  • Learn more about the healthy behaviour that you want to include in your life
  • Get support from family or friends
  • Create smaller action steps that you feel confident you can do this week.
You are now ready to move onto the next section. You can close this window.

Reflect

Creating new healthy habits can help you take control of your health, live longer, and feel better. You are more likely to succeed if you make small changes, weekly action plans, and reflect on each week.

Ask yourself the following questions to reflect on the past week.

1. What went well with your action plan? What felt good?

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2. What did not go as planned with your action plan? What challenges or problems got in your way?

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Follow this link to help you solve problems that get in your way.
Steps to Solve Problems >>

Visit the website each week to learn more and make a new action plan. Remember, a small change to develop healthy habits is a big step closer to better health.

Save or Print My Reflection
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