Step 5 – Continue to reap the benefits!

a)   Evaluation. Work out how you are going to monitor your progress.

Using the goal from step 1, for example:

1.   If I am unable to keep to my 850 calorie diet for 3 days in a row, I will review my plan with my coach.

2.   And so forth.

b)   Maintenance. Once you have reached your goals – there’s no falling asleep! You will still need to establish a plan to help you maintain what you have achieved.

You may need to…

-     Phase out any recording that you have been doing

-     Decide on what behaviours you want to maintain from step 3

-     Decide on natural consequences and phase out artificial ones

-     Keep others involved

-     Use this technique in other areas of your life!

Using the goal from step 1, for example:

1.   All my clothes that are too big for me, I will give to St Vinnies.

2.   I will weigh myself every two weeks on a Sunday morning. If ever I go over 75kilos, I will immediately reinstate the above plan.

3.   And so forth.

And so there you have it! This is it in a nutshell. This can help get some change happening for you – immediately and you can start to feel good about yourself in the process. If any feelings of self doubt start to emerge – make sure that you record this in as part of your plan that you will immediately call your coach or friend to talk it over with them.

The rest is up to you! Hope you find this useful.

This is a step that can so easily be overlooked, after all we are all adults here, consequences are for kids surely! It’s time to trust that there has been loads of research into the influence of this step for adults, and it needs to be respected. So let’s get on with it!

Step 4 – Effective consequences!

Decide on meaningful consequences. Meaningful is the operative word here! When you honour and comply with your plan – really treat yourself and when you don’t, set something up for yourself where you won’t want to have that happen again.

Some further tips…

-     make sure you decide clearly on the steps in your progress which best suit having consequences built in…the milestones perhaps.

-     use immediate, short term, mid and long term consequences

-     use your partner or a friend to monitor you honouring your consequences

Using the goal from step 1, for example:

1.   Each day that I stick to my 850 calorie diet, I will deposit $4 into my special money box. With this money alone I will purchase myself new joggers and gym clothes. Each day I do not stick to my plan I will withdraw $6 and give this to my husband.

2.   When I reach 4 kilometres in 15 weeks as planned, I will deposit a further $40 into my special money box. If I do not reach this, for every 500m short (and part thereof), of 4 kilometres I will pay my husband $20 from my designated money box.

3.   And so forth.

Step 3 – Doing things differently!

a)   Don’t go there! You are at your most vulnerable at the start of your quest! Avoid people or situations that you know will weaken your resolve.

a)   Prepare yourself. This is about setting yourself up well to make it easier to follow through with your chosen pathway.

Using the goal from step 1, for example:

1.   Before I sit down to watch TV, I’ll prepare myself a small plate of freshly cut vegetables to munch on.

2.   I’ll prepare my lunch every evening in preparation for the following day.

3.   I won’t go to dinner at Sally’s for the first 3 months as she serves very rich foods, and I often over eat there. Instead I’ll suggest we meet for coffee.

4.   And so forth. Remember, this is about you winning!

Step 2 – Getting from here to there!

Before going any further take a good look at your goal to see if it can be broken down into several smaller goals.

Using the goal from step 1, for example:

1.   By the end of the first 2 weeks, I will achieve a 500 metre run.

2.   By the end of week 3, I will achieve a 1 kilometre run.

3.   Every 2nd week from then on I will increase my run by a further 500metres until I reach my desired distance of 10 kilometres.

4.   And so forth.

a)   The process. These include all the things you need to prepare so as to move you towards your goal.

Using the goal from step 1, for example:

1.   I will establish an 850 calorie diet of 3 meals per day. I will have 3 pieces of fruit per day as snacks.

2.   I will map out 3 different routes for the 500metre and 1 kilometre run.

3.   Each week before I increase my running distance I will map out a specific route to accommodate the increase in distance.

4.   I will run 6 days per week and I will start running on Sunday 23^rd March.

5.   And so forth.

b)   Starting Point. Record all the details of where you are now including anything you are doing that is stopping you from moving forward.

Using the goal from step 1, for example:

1.   I weigh 100kilos.

2.   I consume 3,000 calories per day.

3.   I eat a 200g bar of chocolate almost daily and also eat sugary snacks late in the evenings.

4.   I don’t exercise and am unfit.

5.   And so forth.

c)   Monitor and Record Progress. Work out how you will monitor and record your progress.

Using the goal from step 1, for example:

1.   Weight will be recorded in the presence of my sister every fortnight on Sunday morning. I will record this on a chart.

2.   I will record my calorie intake daily.

3.   I will record which days I run and the distance I ran.

4.   And so forth.

In attempting to achieve a goal that has either been difficult in the past for you to achieve or you sense will be difficult, I highly recommend you get on board a friend or even a loving family member, or get a coach who has your interests at heart and is willing to support you. You see you need someone to be accountable to, otherwise your cunning mind can and will attempt to steer you in all kinds of directions with excellent persuasions and justifications!