RESILIENCE

Values Based Goal Setting

Goal To recognize how habits drive behavior that impacts personal wellness.

Discussion Questions 1. What are habits? How do habits influence the daily activities in your life? How

much of your daily life is influenced by habits?

2. Think about a time you made an effort to change a habit. What motivated thedesire to change? Were you successful in making the change? Explain why youwere or were not successful in changing the habit.

3. Think about a habit in your daily routine that you believe has a negative impact onyour personal wellness (e.g. avoiding working out; excessive spending;procrastination). What triggers or cues you to engage in the unhealthy behavior?

4. How can you change a unhealthy habit or remove it from your routine?

5. Extra Mile: Research has shown that intentionally living your values provides uswith a sense of purpose and a feeling that life has meaning. How can identifyingyour values contribute to developing habits that promote wellness in your life?

Optional Activity Review the how to create and change a habit handouts with the group. Challenge them to pick one small habit they woudl like to change and start today.

Video Options If time permits, pick a video or two to watch during the discussion. If

not, consider recapping them.

Video 1

4.3min

Video 2

Video 3

g, I •

. I •

Handouts

3min

"How to create a habit"

"How to change a habit"

3.5min

Videos are linked to AFPC Resilience Operations SharePoint

SESSION RESOURCES �US

Preparing for the small group discussion is important but does not need to take a lot of time. We have provided a few resources

related to the topic below to assist you with this. It is highly recommended small group facilitators review the videos and resource

materials prior to hosting the discussion. The community resource matrix is also a tool recommended to have on hand during

discussions.

Facilitator Notes ACQUAINT YOURSELF WITH TOPIC • Review the Resilience Quiet Grip resources• The references can also be used to conduct more research on the topic

PREPARE • The Quick Grip is designed to assist with creating your discussion flow,

starting with the videos, the proposed questions, activities/games, andapply it tools

• Ensure the venue and environment will encourage dialogue with the group• Determine what you may need (audio visual, supplies, or games)

GET HB.P FROM TECHNOLOGY • Facilitators can use apps to enhance engagement such as KAHOOT!,

TriviaMaker, and MeetingPulse• Videos are also a great tool to use whenever possible. The videos provided

in the Quick Grip were selected to provide an overview of the topic fordiscussion

LEADING SMALL GROUP TUTORIALS Croup leadersh!P Croup leadership Croup leadership

stills Part 1 [3min) stills Part 2 [4min) stills Part 3 [7min)

Reference to these videos does not constitute or imply an endorsement by the Air Force and is intended to be offered as a resource tool onl

References

1 The Power of Habit, Whv we do what we do in life and business • Charles Duhigg, ISBN· 13: 978·081298,605

Mobile Game-Optional Questions 11Below are some sample questions that can be used in a mobile game tool related to the topic, however you may choose to use other questions to fit your audience and get creative.

I

1. A 2014 study showed what percent of people's dailyactivities performed each day are almost the samesituations over and over?A. 20% B. 40% C. 60% 0. 15%Answer: B. 40% 2014 Society for Personality andSocial Psychology

2. On average how many days does it tak:e to formnew habit?A. 21 B. 42 C. 66 0. 14Answer C. 66 2012 University College London

3. What is the first thing you should do when trying tobreak: a habit?A. Understand the why B. Mak:e a plan. C. Identifythe cue 0. Outline your routineAnswer: C. 1999 A Massachusetts of Technology

View nbP�ty

r=���!�

Community Resource

Matrix

2 Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones• James Clear, ASIN: B07023CFCR ,:a,,,

3 Mini Habits: Smaller Habits, Bigger Results • Stephen Guise, ASIN: BOOHCUBIX

L The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results &f • Gary Keller, ASIN: BOOC1BHQXK

Installations should tailor the community resource matrix tool. A guide on how to modify the matrix is included in the Resilience Toolkit. It is recommended facilitators have a copy of the matrix on hand dll"ing session(s).

Download Complete Content Materials Resilience Ops SharePoint

H O W T O C H A N G E A H A B I T

DO YOU WANT TO CHANGE

A HABIT?

DIAGNOSE THE THREE PARTS OF THE HABIT

Qui t reading th is f lowchar t .

Yes

What time is it?

What craving do you think your habit is satisfying?

Where are you?

What did you just do?

TEST THAT THEORY:

Who else is around?

What emotion are you feeling?

THE REWARD THE ROUTINE

Keep experimenting until you find something new that

satisfies the urge.

ONE OF THESE 5 THINGS IS THE CUE.

Look for which one stays the same every time

you feel the urge.

No

No

1 2 3S T E P S T E P S T E P

THAT’S WHAT YOU’RE REALLY

CRAVING.

Substitute another reward (i.e., instead of eating a cookie,

have a cup of coffee.) Is the craving gone?

Choose an activity that is triggered by the old cue,

and delivers the old reward.

Now that you have identified the cue

and reward, INSERT A NEW ROUTINE.

Studies show that the easiest way to implement a new habit is to write a plan:

Post this plan where you will see it. Try it for a week.

Eventually, studies say, the new behavior will become automatic.

Substitute the opposite reward (i.e., instead of eating a cookie,

take a walk.) Is the craving gone?

Yes

Yes

No

Rou t ine

RewardCue

THE HABIT YOU WANT TO CHANGE

When you feel the urge for your habit, ask yourself . . .

THE CUE

From Step 1 From Step 2

When , I will because

it provides me with .

CUEFrom Step 1

ROUTINE

REWARDFrom Step 2

H O W T O C R E A T E A H A B I T

DO YOU WANT TO CREATE

A HABIT?

WHAT BEHAVIOR DO YOU WANT TO CREATE?

Yes

What time will this habit occur?

Where will you be?

What will you have just finished?

Who else will be around?

What emotion do you think you will

be feeling?

THE CUE THE REWARD THE ROUTINE

You don’t need all of these to create a habit.

ONLY ONE OF THEM IS NEEDED TO BECOME A CUE.

But the more you test out, the faster the habit

takes hold.

When , I will because

it provides me with .

1 2 3S T E P S T E P S T E P

NOW PUT IT ALL TOGETHER.

Studies show that the easiest way to implement a new habit is to write a plan:

Post this plan where you will see it. Try it for a week.

Eventually, studies say, the new behavior will become automatic.

Rou t ine

RewardCue

CUEFrom Step 1

ROUTINE

REWARDFrom Step 2

YOUR NEW HABIT

NoYes

Yes

Choose a new reward.

Yes

What reward will you give yourself

at the end of the behavior?

Do you actually enjoy this reward?

After a few days, ask yourself:

Do you crave this reward when you are exposed to

the cue?

After two weeks, ask yourself:

do you crave the intrinsic reward

of the habit (how it makes you feel) more than the

extrinsic reward (what you give

yourself as a treat)?

YOU’VE GOT A POWERFUL HABIT!

No

No

This is the behavior you want to become a habit.

From Step 1 From Step 2

Every habit has a trigger . . .

Installation Helping

Matrix

Commander

Supervisor

Sergeant

Airman &

Family

Readiness

Center

Military

Family Life

Counselor

(MFLC)

Alcohol &

Drug Abuse

Prevention

(ADAPT)

Chaplain

Civilian Employee Assistance Program

Community Support

Coordinator MRTs

Equal

Opportunity

Family

Advocacy

Program

(FAP)

Health

Promotion

Legal Office

Mental

Health (MH)

Clinic

Sexual Assault

Response

24hr Hotline

Violence

Prevention

Program

Telephone

We are here to assist All All Military and

Family Members Military All Civ/NAF All All

Military and Family Members

All Military and

Family Members Military and

Family Members All All

Life

Str

ess

ors

Alcohol/Drugs must report to

ADAPT ● ● ● ●

Casualty Assistance ● ● ●

Anxiety/Panic/Depression ● ● ● ● ●

Children's School Issues ● ● ● ●

Communication ● ● ● ● ● ● ● ● ●

Deployment ● ● ● ● ●

Dispute Resolution (NDR) ● ●

Domestic Violence must report to ADAPT

must report to FAP

● ● ● ● Prevention

Employment ● ● ●

Fatigue/Sleep ● ● ● ● ● ●

Finances/Budget ● ● ●

Grief ● ● ● ● ● ●

Homicidal Thoughts must report law

enforcement ● must report to MH ● ● ● ● Prevention

House/Car Buying ● ● ●

Loneliness/ Isolation ● ● ● ● ● ● ● ●

Marriage/Divorce ● ● ● ● ● ● ● ●

Problem Solving ● ● ● ● ● ● ● ● ●

Parenting ● ● ● ●

Performance ● ● ● ● ● ● ●

Tobacco Cessation ● ● ●

Relationships ● ● ● ● ● ● ● ●

Retirement/ Separation Stress ● ● ● ● ● ● ●

Sexual Assault must report law

enforcement must report to

SARC ● ●

must report law enforcement

must report law enforcement

● Prevention

Special Needs Family Mbr ● ● ●

Spouse Education ● ● ●

Suicidal Thoughts must report to Mental Health

Health

● must report to Mental Health

● ● ● ● Prevention

Sexual Harassment/

Unlawful Discrimination must report EO ● ● ● ●

Fitness/Weight/Nutrition Mgt ● ● ●

Workplace Stress ● ● ● ● ● ● ●

Funding to Support Training/Prevention Activities

● ● ● ●