How to Use the “Just Do It” Worksheets.  

The purpose of the Just Do It worksheets is to give participants a chance to role play responding to various barriers to physical activity.  The worksheets are intended to be interactive and fun, so feel free to use the props listed below and “ham it up” yourself if you want (wear a cap, whistle, etc.):
C	For Getting Moving in the Morning.  Pillows, alarm clock, exercise shoes, newspaper.
C	For Getting Going at Work or After Work.   Props to simulate a work place (e.g., table or desk with a stack of papers).  Easy chair or chair with pillows.
C	For Staying Active on Holidays and Vacations.  Beach towel, paperback novel, easy chair or chair with pillows.

Introduce one or more of the worksheets (use those that apply to the individual participant) by saying:
C	Nike advertisements often include the phrase “Just Do It.”  
C	This simple phrase captures a powerful and complex reality:  for most of us, being active means facing the things that get in our way and being active anyway.  
C	Each and every time we are able to “be active anyway,” we build a new habit.
C	The purpose of the worksheet(s) is to give you (the participant) a chance to role play responding to different barriers to physical activity.  After the practice, we will make an action plan related to one situation that is particularly challenging for you.

As the participant role plays each item on the worksheet(s), remark on any examples of skills the participant uses such as taking charge of what’s around you, talking back to negative thoughts, problem solving, planning ahead, being assertive, and so on.  Stress the fact that pre-planning and setting up a commitment with someone else often helps.  For example, if we have arranged to meet a walking partner at the park or scheduled a tennis lesson, we are more likely to follow-through even when the barriers (sleepiness, negative thoughts) kick in.

Finally, have the participant complete the Just Do It Commitment.  Emphasize that the commitment should be realistic and do able (for example, don’t commit to exercising in the morning if he or she has a six o’clock plane to catch).  Explain that you will call the participant during the coming week as a reminder of the commitment.  Emphasize that no excuses (short of death!) are acceptable, even if they never exercise in the morning (or whatever) again.  The point is to try it and see what it’s like.      

Just Do It:  Getting Moving in the Morning.

	Situation: 	You have planned to exercise first thing in the morning.

1.	Imagine you are in bed.  Reach over and turn off the alarm.  

State some negative thoughts you have about exercising in the morning.
Examples:  “I need more sleep.” 
						“This is too much to expect of myself.  Nobody else gets up at this hour.” 
						“I deserve some time to read the paper this morning.” 
						“It’s raining!  I’m going to get soaked.” 
						“The sidewalks are covered with ice.”
		Practice talking back. 

2.	Role play responding to a spouse or child who says or does things in the morning that get in the way of your exercising.  

3.	Role play asking a spouse or child to do something specific that would support your exercising in the morning.  Examples: Make you a cup of tea.  Turn on the radio while you put on your exercise clothes.  Plan to walk with you.

4.	Imagine looking around your bedroom, bathroom, or kitchen. Imagine seeing positive cues that would prompt you to exercise in the morning.  What are those cues?

Just Do It: Getting Going at Work or After Work.

	Situation:  You have planned to exercise either during or after work.

1.	Imagine that you’re at work (or working at home).  The lunch hour or a break time arrives.  State some negative thoughts you have about exercising during work. 

Examples:	
C	“I should keep working to meet this deadline.” 
C	“The only time I get to talk with my coworkers if when go out for lunch.” 
C	“I know my boss (or coworkers) resent it when I go out for a walk instead of staying at my desk all day.” 
C	“I’ll get too sweaty.”
Practice talking back.

2.	Imagine that you’ve just come home from work.  
Sit down in an imaginary easy chair.  State some negative thoughts you have about exercising after work.  Examples:
C			“I’m exhausted.”  
	C		“I should spend less time on myself.  I should spend more time on getting a decent dinner on the table for my family (or cleaning up after dinner, or helping the kids with their homework, or relaxing with my spouse).” 
	C		“I deserve a rest after a day like this.” 
	C		“I shouldn’t have to go out (for a walk, to the club) now--I’ve been running around all day.” 
		C	“I’ll just take a few minutes to read the paper (or watch TV) first.” 
		C	“If I go out for a walk now (after dinner), I won’t be able to sleep.”
		Practice talking back.

3.	Role play responding to a spouse, child, client, or coworker/boss who does or says something that gets in the way of your exercising during or after work.  

4.	Imagine looking around your work place and home.  Imagine seeing positive cues that would prompt you to exercise during or after work.  What are those cues?
Just Do It:  Staying Active on Holidays and Vacations.

	Situation:  You have planned to be active during a holiday or vacation.

1.	Imagine you are on vacation (at the beach or another scene that would be typical for you) or on a holiday.  

Name your favorite nonactive things to do during vacations and holidays. Examples:  Reading, watching TV or movies, eating out, shopping, taking naps.  State some negative thoughts you have about exercising during vacations and holidays. 

Examples:  “The point of a holiday is to take a break.” 
“Nobody else is worrying about fitting in exercise.” 
“I don’t like exercising except at my gym at home.” 
“I’m not going to worry about it on vacation.”

Practice talking back.

2.	Role play responding to a spouse, child, other family member, or friend who does or says something that gets in the way of your exercising during holidays or vacations.

3.	Imagine looking around your home or holiday/vacation spot.  Imagine seeing positive cues that would prompt you to exercise during a vacation or holiday.  What are those cues?

Just Do It Commitment.

It’s not easy for me to be active (choose one):
9		In the morning.
9		During the day.
9		In the evening.
9		During vacations or holidays. (Choose this only if next week includes a vacation or holiday.)

But I am willing to try it at least once next week to see how it feels.

			I make a firm commitment to “just do it.”  That is, 

			I will exercise for 30 minutes or longer on

						                    from             to               .
		      			 (date)			          (start and end time)

			I understand there are no excuses (short of death!).

			I will do this first:                                                         

			Roadblocks that might come up:	I will handle them by:

			                                                  	                                                

			I will do this to make my success more likely:

						Signed: