Please answer this question: What will it cost you if you do not change?
For some people, it helps them to realize the pain that they will experience if they do not change. It can give them a real kick in the butt to take action and make things happen. Once you experience those feelings of the drawbacks, you will never want to go there again. If someone hears from a doctor that she needs to lose 50 pounds now or risk her life, she will think about all she could lose, and what it would do to her family.
One of my clients, Shane, at the young age of 32, was told that if he did not lose weight, he would likely develop heart disease and diabetes. He then decided to lose 150 pounds, and he did it! Now we have a blast training with his new, sleek body, and he has since competed in several marathons and a triathlon. In addition, for fun, he and I raced each other in an adventure race.
In your journal, write at least 10 drawbacks to not changing now and how each cost feels to you. Now take this page, rip it out, and burn it. Feed it to the dog. Maybe use it as toilet paper–however you want to ceremoniously put it in the past.
Or you can keep it as a motivational tool anytime you don’t feel like following your goal plan.
GIVE YOURSELF AN INCENTIVE
People like treats, so give yourself a treat for accomplishing your goals.
After each goal, list what you will give yourself as a reward. You can celebrate after any goal is met. You can give yourself a massage, spa treatment, trip, permission to splurge on some new clothes–you name it. You’ll end up associating your goal with this fun experience or gift, which will add more emotional drive.
GIVE BACK
Another key to encourage yourself is to write down what you will give back at the completion of any of your goals. You will always do more for others than you will for yourself. Be genuine and thoughtful.
World Super Heavyweight Kickboxing Champion Jason Scott Johnson is the author of the new book, Re-Create Yourself: How to Get Lean and Stay Lean. He has also produced a video fitness series, Turn Your Resolution into Reality. He is offering a free video download of the first installment in the series to help you really start on the road to fitness and stay on it. To get your free video click here