Author Archives: Jackie Aim

SMART goals

Break the goal down into small do-able steps and or action plans.
Carry out the small do-able steps or action plans.
Check how you are doing.
Change your plan if necessary.
Solve any problems along the way.
Reward yourself when your goal is achieved.
Set a further goal.

Your goals should be:

S = Specific

Narrow down and define your goal. Be clear about what you want to do.

M = Measurable

If you can measure what you want to do in some way you will know how close you are to achieving your goal.

A = Achievable

Best to set small targets which can be met rather than expecting too much at first. Small steps can lead to big improvements with time.

R = Realistic

If your goal is not realistic you could become frustrated or demoralised when you cannot meet your own expectations. This does not mean you shouldn’t attempt to reach your goal you may have to change the method.

T = Timescale

Many tasks take longer. Make sure your timescales to aim for are also realistic for you.

Setting goals

Goal setting

Start with something simple which you can achieve within a short time

Goal setting allows you to think about what you want to achieve in the short or long term. Goals give you something to aim towards and help to keep you motivated.

First of all ask yourself – What is a reasonable goal I can work towards? Start with something simple which you can achieve within a short time. This could be the first of many steps to a bigger or longer term goal.

For example, if your goal is to lose half a stone in weight in the next 3 months.

On a scale of 1 to 10 where do you see yourself just now in relation to your goal?
How important is this goal to you now?

1 = not able to do this up to 10 = very able and confident I can do this.
If you score yourself a 4 on this scale ask yourself – what is stopping me from being a 5 or 6 just now?

Do you need to get help to stay motivated?
Do you need a “buddy” or friend to do this with you?
Do you need advice about which diet or healthy eating plan to try?
Do you need to find healthy recipes which are quick and easy to make when you are feeling breathless?

How do I start self management?

You have started by using this website. There are lots of sections on My Lungs My Life to give you information, advice and support. Take a closer look at each of the lists on the Asthma topics page. You can dip in and out of My Lungs My Life whenever you have a new question or need to know more about any aspect of your Asthma.

Being knowledgeable about your Asthma helps you to be an equal partner in your care. Lots of sections have useful self management tips where you see the self management logo.

If you have questions which are individual to your health or personal circumstances you should always ask your GP or practice team.

The next step is to think about your health and wellbeing.

What you would like to change to improve this?
What would you like to achieve?
Focus on what is important to you. This can be anything from controlling your breathing better to being able to look after your children or grandchildren. Being able to walk your dog to planning a holiday. Getting help with shopping so you can use your time and energy for other tasks.

What is self management

Self management is about:

Understanding your Asthma and how it affects you.
The positive things you can do to improve your health and wellbeing. Small changes can make a big difference.
Having the confidence to manage your Asthma day to day.
Being able to make informed choices and decisions about your life and health.
Including support from family, friends and community as part of your well being.
Enabling you to have an equal partnership with the health care professionals and non NHS partners who can help you.
Knowing when, where and how to get the help you need.
Getting answers to your health questions.
Setting your own goals and priorities to help you move forward with your life while living with Asthma.
It is about you being in control of your condition and not it being in control of you!
It is about you gaining and using skills which can be used to better manage your Asthma with support from your health care professionals, carers and family.
Self management is you approaching the day-to day challenges you face while living Asthma in different and more effective ways.

Self management is NOT:

About abandoning you to struggle on your own.
Isolating you.
Telling you what to do without asking you about your choices.
About saving money for the NHS or social services.

If you have a set back

We all have good and bad days. If you have a bad day or a flare up or exacerbation, take some time to recover before you restart your goal planning and self management. You will soon get back on track.

Reflect on how well you have done and focus on the positives. Small steps will still get you to your goal. No point in worrying about things you can’t do.

Get help when you need it. Family and friends can be very supportive once you explain to them about self management and how you are trying to change how you do day to day tasks. They can help to build your confidence and help you to overcome obstacles.

Making progress

Women talking together over a cup of tea

Goal setting and self management is an ongoing process. You should take time to think about the things and tasks which are important to you. Review and refine your self management plans. Write them down and tick each task as you complete it.

Some people like to have reminders of their plans and goals where they can see them often. Try putting your list on to your mobile phone, beside your computer, beside your bed or on the door of your fridge.
Review your progress and your goals within your timescale. Even if your goal has not been fully achieved, think about the parts you have achieved and how well you have done so far.
When you set your next goal think about how you can change your goal this time to help you achieve what you want. For example you might not fully complete a goal if you have not allowed yourself enough time or your goal might not be specific so you are not sure if your goal has been achieved or not.
Give yourself praise. You are trying to make changes to improve your health and well being which are not always easy at first. You can do it.
Write down all the things you have done and all the people who have made a difference to your life. Share this list with those close to you.
If you feel your progress has slowed or stalled, get help to get you back on track. Talk to someone, your family, friends, your healthcare team, someone who also has COPD and who knows about self management.

Why not download your own goal setting template and give it a go:

SMART goals

Break the goal down into small do-able steps and or action plans.
Carry out the small do-able steps or action plans.
Check how you are doing.
Change your plan if necessary.
Solve any problems along the way.
Reward yourself when your goal is achieved.
Set a further goal.

Your goals should be:

S = Specific

Narrow down and define your goal. Be clear about what you want to do.

M = Measurable

If you can measure what you want to do in some way you will know how close you are to achieving your goal.

A = Achievable

Best to set small targets which can be met rather than expecting too much at first. Small steps can lead to big improvements with time.

R = Realistic

T = Timescale

Many tasks take longer. Make sure your timescales to aim for are also realistic for you.

Setting goals

Goal setting

Start with something simple which you can achieve within a short time

Goal setting allows you to think about what you want to achieve in the short or long term. Goals give you something to aim towards and help to keep you motivated.

For example, if your goal is to lose half a stone in weight in the next 3 months.

On a scale of 1 to 10 where do you see yourself just now in relation to your goal?
How important is this goal to you now?

1 = not able to do this up to 10 = very able and confident I can do this.

If you score yourself a 4 on this scale ask yourself – what is stopping me from being a 5 or 6 just now?

Do you need to get help to stay motivated?
Do you need a “buddy” or friend to do this with you?
Do you need advice about which diet or healthy eating plan to try?
Do you need to find healthy recipes which are quick and easy to make when you are feeling breathless?

How do I start self management?

You have started by using this website. There are lots of sections on My Lungs My Life to give you information, advice and support. Take a closer look at each of the lists on the COPD topics page. You can dip in and out of My Lungs My Life whenever you have a new question or need to know more about any aspect of your COPD.

Being knowledgeable about your COPD helps you to be an equal partner in your care. Lots of sections have useful self management tips where you see the self management logo.

If you have questions which are individual to your health or personal circumstances you should always ask your GP or practice team.

The next step is to think about your health and wellbeing.

What you would like to change to improve this?
What would you like to achieve?
Focus on what is important to you. This can be anything from controlling your breathing better to being able to look after your children or grandchildren. Being able to walk your dog to planning a holiday. Getting help with shopping so you can use your time and energy for other tasks.

What is self management?

Self management is about:

Understanding your COPD and how it affects you.
The positive things you can do to improve your health and wellbeing. Small changes can make a big difference.
Having the confidence to manage your COPD day to day.
Being able to make informed choices and decisions about your life and health.
Including support from family, friends and community as part of your well being.
Enabling you to have an equal partnership with the health care professionals and non NHS partners who can help you.
Knowing when, where and how to get the help you need.
Getting answers to your health questions.
Setting your own goals and priorities to help you move forward with your life while living with COPD.
It is about you being in control of your condition and not it being in control of you!
It is about you gaining and using skills which can be used to better manage your COPD with support from your health care professionals, carers and family.
Self management is you approaching the day-to day challenges you face while living with COPD in different and more effective ways.

Self management is NOT:

About abandoning you to struggle on your own.
Isolating you.
Telling you what to do without asking you about your choices.
About saving money for the NHS or social services.