Self-Regulation: Health promotion literature is replete with research supporting the importance of self-regulation in living a healthy lifestyle.  Adopting behaviors consistent with a healthy lifestyle and refraining from health-threatening behaviors is difficult.  Temptations abound to forgo that brisk walk after dinner and instead to kick-back in front of the T.V. and watch Monday Night Football.  Experts say that the likelihood that we will adopt a health-promoting behavior (such as physical exercise) or change a detrimental habit (such as quitting smoking) rests on three sets of  beliefs: (a) the belief that my  "unhealthful behaviors" are putting me at risk ("My risk of developing heart disease because of my sedentary lifestyle is above average"), (b) the belief that adopting behavioral change would reduce the risk ("If I begin and maintain an exercise program, I will reduce my risk"), and perhaps most importantly for this discussion (c) the belief  that I am capable of adopting a health-promoting behavior or refraining from a risky habit.

Self-Regulatory (Goal Setting) Strategies- most experts agree that goal setting is an integral part of self-regulation. Key strategies for successful self-regulation are as follows:
· Establish goals for desired self-regulatory outcomes. 
· Subdivide long-term goals into short-term subgoals.
· View the goals as reasonable and commit to attempt to attain them. Provide verbal encouragement (e.g., "You can do this.") to yourself to help in staying motivated to accomplish their goals.  Encourage others to provide similar verbal encouragements to you.
· Monitor your own progress toward goal achievement.  Keep written records.
· Develop strategies for coping with difficulties (e.g., set-backs and plateaus).  Don't be afraid to re-evaluate goals and/or timelines.
· Periodically reevaluate your own capabilities. The perception of progress will often strengthen your belief in your own efficacy.  This is critical for continued motivation and self-regulation.
Should you have concerns or want additional information about the material presented above, please contact your local mental health care provider, public health department, the Rector, or someone on the Grace Church Health and Wellness Ministry Committee.  This Committee is chaired by Mrs. Florence Poyer, R.N.

Prepared by: Walter S. Handy, Ph.D.
Member, Grace Church Health and Wellness Ministry Committee