Healthy Living Goals & Rewards Calendar

healthy living

In our blog, 10 Habits for You and Your Kids to Begin a New Health Routine, we talked about the importance of starting small when it comes to health goals. At the Y, we like to focus on small steps and attainable goals to help us achieve our success. We call these SMART goals:

Specific— The goal has to state exactly what you are going to do (see examples below)

Measurable— You can count or determine whether or not you reached your goal (e.g. every day or 3-4 times per week)

Attainable— You can actually do it!

Relevant— Does it relate to what you’re trying to do (make healthier choices/be more physically active)?

Time Limited— We need a certain time period to complete our goal (e.g. Next 3 weeks)

Examples of Healthy Eating Goals:

  • Drink 1 cup of water at every meal
  • Eat breakfast 3 times in the week
  • Try two new vegetables in a week
  • Try two new fruits in a week

Examples of Physical Activity Goals:

  • Go on a walk three times in a week
  • Do 15 jumping jacks three times a week
  • Play a game like freeze tag with your family three times a week
  • Have a family dance party two times a week

These goals are some ideas for you and your family. If you are already doing some of these, it’s important to sit down together with your children and brainstorm what goals you want to go after for the next 21 days (it’s said that it takes at least 21 days to build a new habit).

Pick one from each category and use our Goals and Rewards Family Calendar to help you track your progress. We have included a sample calendar with some small and attainable goals to help you get started. If you are looking for more of a challenge, start with one goal during your first week and then add a second goal the following week.

Mark off the picture or drawing on the days you meet your goal. Remember to place your calendar somewhere visible like the fridge to remind you of what you’ve decided to do together as a family.

What can you do at the end of the week if you reach your goal? REWARD YOURSELVES! During the brainstorm session, discuss with your children what the family reward will be for reaching your goals that week. Let’s be honest, for many of us, the reward is our favorite part of setting and reaching goals. Your children will be excited to keep going as they achieve goals. When setting your rewards, we recommend staying away from using food as the prize or spending money. Think about activities you can do together as a family.

Examples of NON-FOOD Rewards:

  • Stay up an hour past our bedtime on a weekend night
  • Choose the game we play together as a family
  • Have a family dance party
  • Choose a movie we can watch all together as a family

We hope this Goals and Rewards Calendar can help you and your family stay motivated as you pursue your healthy goals over the next few weeks! 

All opinions expressed here are those of their authors and/or contributors and not of their employer. Any questions or concerns regarding the content found here may be sent to

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