1. Reinvent you all year round – one step at a time
New year - new you !
Reinvent you all year round – one step at a time
January 9, 2018
/16 © 2016 Cigna

2. This presentation is for informational purposes only
This presentation is for informational purposes only. Material within this presentation should not be considered medical advice. If you have questions following the presentation, please consult your doctor.
For more information, Cigna customers can speak with a nurse at the 24-Hour Health Information Line.
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

3. How to make it happen: Reinvent you
What do you want to achieve this year?
Why do you want to change?
What are your S.M.A.R.T. goals?
What is your plan?
What might get in the way?
When to S.T.O.P.
Shift your lifestyle.
Be adaptable, but hold onto your vision.
Questions & comments
Today we will go through some of these key questions related to new year goals, the
steps you might take to get there, what obstacles might get in the way, and how to best
set yourself up for success to achieve your goals.
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

4. What do you want to achieve this year?
Write down 3 things you want to achieve this year.
Some examples might be:
I want to be healthier
I want to quit smoking
I want to lose weight
I want to run a marathon
I want to climb Mt. Everest
While some employees may be specific and have narrow goals, some employees will have more broad goals. As we move through the presentation we will focus on narrowing down your goals and how to achieve them.
Ask for volunteers who may be comfortable in sharing what one of their goals may be.
Talk about the importance of actually getting a pen and paper and writing down.
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

5. Why do you want to change?
Find your reason
• Why do I want to make this change?
• What are the good things about this change?
• What could be hard about making this change?
• How will I make this change?
“The secret to finding a motivation that will stick and keep you on the right track is to reassess, refresh and redefine your Target Motivation throughout your entire lifetime.”1
Ask participants to write their answers to the first three questions down.
Then have an open discussion on what motivates them?
They can make it as general or specific as they want.
1. WebMD. “Find the Motivation That Sticks”. (February 2010, last updated )
1. WebMD. “Find the Motivation That Sticks”. (February 2010, last updated )
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

6. What are your S.M.A.R.T. goals?
Specific and small
Measurable
Action based
Realistic
Time oriented S A R T M
Encourage them as much as they can make their goals SMART the more likely they will help them to be successful in whatever goal they set to achieve.
SMART is an easy-to-remember acronym for how to set a goal.
Specific and small – one behavior per goal
Measurable
Action-based – write it in the first person to ensure you “own” the goal
Realistic
Time-oriented – set a deadline for completion (if appropriate)
Center for Disease Control and Prevention. “Develop SMART Objectives.” (last reviewed March 2, 2015).
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

7. Tip What is your plan? Plan it out: How will you reach your goal?
• Set yourself up for success: prepare, plan and organize.
• Try activities with friends or family members so you can help each other out
• Start slowly and build on your wins.
• Start with activities, places and times you enjoy.
• Picture what your life will look like when you reach your goal.
Tip
What motivates you today may not motivate you in six months. Continue to find new ways and reasons to keep up your healthy lifestyle.
Prepare, prepare, prepare. Being mentally and emotionally prepared to incorporate the new behavior will help you be more successful. Take time to plan and organize. Those who fail to plan are planning to fail!
Ask participants to close their eyes and picture what success looks like to them when it comes to their goal.
Examples: Use your calendar and keep those small SMART goals at the forefront every day and every week by posting them somewhere where you will see it to help remind you.
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

8. What might get in the way?
Don’t let anything stop you.
• Make a list of challenges.
• Prepare a plan so you’re ready if they happen.
• Ask yourself whether the obstacle is real or imagined.
First have them identify potential road blocks – even big life changes like planning an upcoming wedding, finishing a degree, having a child, etc.
In thinking through obstacles coach to provide examples:
If... I will… To prevent…. I will… When... I will…
Ask what worked in the past, what did you learn from that experience? How can you use that experience to achieve success?
An example of a real obstacle: the goal is to lose weight and they sprain their ankle
An example of a perceived obstacle: the goal is to lose weight and they say they don’t have enough time
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

9. Some examples of real barriers
Possible Solutions
“I can’t work because I injured myself.”
Work with your doctor to establish guidelines for your physical limitations. Get permission for specific exercises and learn how to do them safely.
Make sure to continue healthy habits in other areas like eating, stress management, etc.
“I don’t feel like myself and not sure what’s wrong with me.”
You should talk to your doctor if you have concerns.
Be open to new ideas and don’t give up. Giving new approaches a try can help broaden ideas and stimulate motivation.
“I have underlying medical issues.”
Work with your doctor to find out what lifestyle changes you can safely make.
Be sure to ask your doctor about any side affects from medications. Also ask about any diet or exercise restrictions.
Real Barriers
These are examples of real barriers that can sometimes derail someone, however working with your medical professional to develop an action plan can help you achieve success.
1. WebMD.com Depression Treatment Tips. Current as of (October 2014)
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

10. Some examples of imagined barriers
Perceived Barriers
Possible Solutions
"I'll never be able to change how I eat."
Set small, measurable goals. Eating two pieces of fruit a day is a pretty easy goal to reach. Giving up your favorite food is much harder, and you will be more likely to not even try.
"I don't have time to make changes."
Learn ways to manage your time better. Find time-management techniques that work for you.
Don't try to make too many changes at once. Small changes take less time, but they add up
"I'm not good at making changes."
Make small and measurable changes. They are easier to make and usually cause less fear because there is less at risk.
Real Barriers
These are examples of perceived barriers that can sometimes derail someone, however they are the easiest to help overcome and create solutions to be more successful.
1.Cigna.com. Healthy Eating: Overcoming Barriers to Change. (Current as of: November 20, 2015)
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

11. S T O P When to S.T.O.P. Step back Think Organize thoughts Proceed
S.T.O.P. when you’re faced with a new challenge. S O P T
Step back
Think
Organize thoughts
Proceed
Eat 6 ounces of whole grains a day (based on a 2,000-calorie per day diet).1
One ounce is 1 slice of bread, ½ cup of cooked rice, pasta or cereal, or 1 cup of ready-to-eat cereal.
S- Step back
See the big picture
T- Think
About the benefits and remember YOUR motivation
O- Organize thoughts, before
Visualize your S.M.A.R.T. goal
P- Proceeding
Move forward once you have reassessed your situation
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

12. Shift your mindset Remember your present circumstances.
Focus on what you can do here and now.
Don’t let past attempts stop you from trying again.
Don’t let the fear of the future slow you down.
When you find yourself faced with a challenge in trying to achieve your goal(s) remember to STOP.
Ask participants- what did you learn from your past experience/attempt at your goal(s)?
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

13. Change if you need to, but hold onto your vision.
Enjoy the ride and take it one step at a time.
• Start slow. Your behavior patterns didn’t appear overnight.
• Revisit your goal often, be flexible and allow it to change.
• Keep track of your progress, every little step counts.
• Strive for progress not perfection.
• Celebrate small achievements.
“Life is a journey, not a destination”.
– Ralph Waldo Emerson
Fruit juice
Whatever your vision, don’t give up!
Life isn’t a sprint, it’s a marathon – and you get to the finish line one step at a time. The only way you can really lose is to take yourself out of the race.
Remember: Lapses are normal and allow yourself to adjust and learn and get back up.
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

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Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

15. This is intended to be general health information and not medical advice or services. You should consult your doctor for medical advice or services, including seeking advice before undertaking a new diet or exercise program.
All Cigna products and services are provided exclusively by or through operating subsidiaries of Cigna Corporation, including Cigna Health and Life Insurance Company, Connecticut General Life Insurance Company, Cigna Behavioral Health, Inc., Cigna Health Management, Inc., and HMO or service company subsidiaries of Cigna Health Corporation. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. All pictures are used for illustrative purposes only.
/ © 2016 Cigna. Some content provided under license.