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