MT6: Obstacles & Strategies Worksheet
Virtual Coach
Work step-by-step through the Move Toward exercise with the virtual coach.
Introduction
Great goals crash when hidden trip‑ups appear—fatigue, Wi‑Fi failures, rain. Obstacles & Strategies Worksheet is a 3‑column reality check: list likely roadblocks, pair each with a primary fix, and add a “Plan B” so momentum survives when Plan A fizzles. Research on implementation intentions shows that pre‑choosing solutions can cut failure rates in half.
Instructions
Obstacle–Strategy–Backup Worksheet
Goal: Fill one worksheet for a current SMART goal right now; review weekly to update.
Steps
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Draw 3-Column Table (30 sec)
- What it means: Label Column 1: Obstacle, 2: Strategy, 3: Backup.
- Concrete example (Goal: 30-min run Mon/Wed/Fri): Three equal columns on notebook page.
- Quick tip: Use landscape orientation for space.
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Brainstorm Obstacles (3 min)
- What it means: Write at least five real-world barriers—internal & external.
- Concrete example: Tired after work, rain, lost running shoes, friend invites dinner, knee pain flare.
- Quick tip: Think “What usually derails me?”
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Add Primary Strategy (3 min)
- What it means: Next column: your first-line fix for each obstacle.
- Concrete example: Tired → run 10 min only; Rain → treadmill; Shoes → keep spare pair at office.
- Quick tip: Strategy must feel 80 % doable.
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Add Backup (2 min)
- What it means: Plan B if Strategy fails.
- Concrete example: Tired Plan B → do 5-min HIIT video; Rain Plan B → stretch + core at home.
- Quick tip: Backup smaller/easier than Strategy.
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Highlight Top 3 Obstacles (30 sec)
- What it means: Star the three likeliest derailers; memorise their plans.
- Concrete example: Star tired, rain, dinner invite.
- Quick tip: Snap photo & set as phone wallpaper.
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Post & Review Reminder (1 min)
- What it means: Stick worksheet on fridge, desk, or phone lock-screen; set weekly review alert.
- Concrete example: Sunday 6 p.m. alert: “Update obstacle grid.”
- Quick tip: Visual cue keeps solutions handy.
Worksheet & Virtual Coach
FAQs
What if I can’t think of obstacles?
Rewind past failures—what stopped you before? Ask a friend to predict; outside eyes spot blind spots.
Too many obstacles—overwhelming!
Prioritise top five; cover edge cases later. Focus on biggest 20% that cause 80% of derailments.
Strategy didn’t work—now what?
Treat data, not defeat. Move failed Strategy to Backup, craft a new primary fix, and keep iterating.
Can I use the sheet for team projects?
Yes—make columns collective; assign owners to each Strategy/Backup for accountability.
How often to refresh?
Weekly review keeps plans current; big life/job changes warrant immediate overhaul.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
