MAKE A PLAN

Health (USA) - - Life -

Willpower can only carry you so far. When it flags, rely on these strate­gies to stay com­mit­ted.

KEEP A RECORD

Change is hard, even when it’s a pos­i­tive one you crave, be­cause your brain is wired to go with the sta­tus quo. But you can push it for­ward by cel­e­brat­ing small wins: “We’re more likely to re­peat new be­hav­iors that have been re­warded, and a sim­ple way to re­ward our­selves is to track our progress,” says psy­chol­o­gist Seth J. Gil­li­han, PhD, au­thor of Cog­ni­tive Be­hav­ioral Ther­apy Made Sim­ple. For in­stance, if you’re train­ing for a 10K, keep a chart of the dis­tances you run. As the miles in­crease each week, you’ll stoke your mo­ti­va­tion to keep go­ing. Re­search backs that up: Ac­cord­ing to a study from the U.K.’s Univer­sity of Sh­effield, the more we mon­i­tor progress to­ward a goal, the more likely we are to reach it.

TELL EV­ERY­ONE

It may be tempt­ing to keep your goal pri­vate un­til you reach it. After

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