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1/31/13 4:22 A

Congratulations! You have worked hard for an entire month to help make your dreams a reality. By now, you are well on your way to achieving all of your goals. Use what you've learned here to keep going and set new goals in the future.

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1/30/13 4:26 A

Everything is a choice. You choose to watch TV instead of walking, or to de-stress by eating instead of talking to someone. Before you act, stop and ask yourself if this "solution" will help you in the long run.

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1/29/13 4:43 A

Get back on track. Slipups are normal and they don't mean failure. Instead of beating yourself up for your mistakes, tell yourself that one error doesn't mean much. Don't wait until tomorrow, next week, or next month to get back on track. Start right away. Put your mistake into the past and move forward. Even the most successful people in the world make mistakes.

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1/28/13 4:27 A

Create your reality. The mind doesn't know the difference between imagined events and reality. Picture success. Try goal-related affirmations each day and your behavior will reflect what you want to be.

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1/27/13 6:23 A

Add variety! To prevent boredom, try new things. Enroll in a class, find a local support group, try a new workout, or anything that keeps you excited.

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1/26/13 7:13 A

Get the right tools. Sticking to your goals may require some supplies, like good shoes to exercise or finance software to reduce your debt. Choose the tools that keep you safe (first and foremost) and help you measure your progress.

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1/25/13 5:09 A

Celebrate milestones. While your long-term goal may be to lose 50 pounds or more, each pound lost is one step closer and each deserves recognition! Call a friend or write in your journal. You never know who you may inspire!

How do you celebrate your small steps on the way to your larger victories?

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1/24/13 7:49 A

Do less. Bombarding yourself with too many goals can be stressful. The more items you focus on, the more each task suffers from a lack of priority, attention and accuracy. Whittle down your to-do list to focus on what is really important.

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1/23/13 6:56 A

Make yourself a priority. You do a lot for others, but tend to neglect yourself. Give yourself the care, attention and love that you need. Your goals are important and you deserve to take time for yourself each day in order to achieve them.

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1/22/13 6:10 A

Learn something new that inspires you. If you want to quit smoking, for example, read about successful quitters whose lives have improved, or about how smoking affects your health. Find new, specific tips for your current stage.

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1/21/13 7:15 A

Share your knowledge. Could someone else benefit from what you've learned so far? Acting as a mentor can strengthen your own commitment to your goals and inspire others to create positive change in their own lives.

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1/20/13 6:34 A

Visualize. Sit comfortably, breathing deeply, with your eyes closed. Envision yourself reaching that goal. How has your life changed? How does it feel to accomplish it? Picture all the steps you took to reach that point and believe in yourself.

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1/19/13 7:40 A

Find a goal buddy. While your support group should still be in place, a person who is striving for the same goal can offer greater support, inspiration and accountability. He'll count on you just as much as you count on him.

Do you have a goal buddy? If you don't, do you know how to find one? Let's talk about it if you don't!

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1/18/13 4:25 A

On a calendar or spreadsheet, place a BIG sticker, star or checkmark on every day that you met your goals or took positive action steps. Over time, your calendar will become a visual reminder of your progress towards that long-term goal. It will also remind you that the occasional bad day doesn't have a major effect in the long-run.

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1/17/13 4:41 P

That's how I feel too, Nancy!!

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1/17/13 8:03 A

I have never been one who likes to journal in the past but once I started, I love it. It really does help sort out things swirling through the brain.

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1/17/13 4:00 A

Write about your motivation in your journal. There are many reasons you chose your goals --- better health, self-esteem, or happiness. Put all these reasons on paper and read them when you need motivation.

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1/16/13 4:12 A

Avoid saboteurs. People will try to persuade you to go against your plan, whether they feel guilty themselves or jealous of you. Ignore them. Share your goals with positive people and stay away from these topics around the negative ones.

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1/15/13 4:26 A

You're halfway there! Today, look back on your progress and reevaluate your goals. Are you on track with your timeline? Is your goal still important? Are you motivated? Make changes to your goals, if necessary, to keep the momentum going strong!

Do any of your goals need to be changed? Are you on track?

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1/14/13 8:07 P

I find it hard to reward myself. - The blender is the first thing - not sure if that is the right type of thing or not, but it helps me to get my lunches done quicker for work so in that sense it's a reward for me.
I want to get a new gym bag - I will order that from where I work
Not sure whatelse I will use.

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1/14/13 4:13 A

Reward yourself. For each milestone you reach, plan something fun. Rather than using food or skipping a workout to celebrate, stay on track with: new clothes, a massage, a vacation, movie tickets, a book, a day off work, or a gym membership.

Do you reward yourself? How?

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1/13/13 2:42 P

I love getting my inspirational emails everyday, they start out my day with a bang. I get the Spark Quote on my Ipod each day. I also like those.

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1/13/13 8:03 A

Take advantage of technology. Sign up for motivational emails or text messages, set reminders on your computer, or have a friend call and check in on you. These little things will keep you focused no matter where you are.

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1/12/13 9:20 A

Nancy. Remember, you did . You have done something. You did Plan B. Take good care of yourself so that you can move back to Plan A.

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1/12/13 9:01 A

Thank you all for the encouragement and advice. Since I am sick, the reminder that it is NOT all or nothing is a great thing for me right now. Keeps me moving forward!!

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1/12/13 6:51 A

Develop a plan B. Work, travel, or kids will disrupt your routine, so create alternatives: walk during lunch, choose healthy fast foods, or wake up earlier. Doing something is always better than doing nothing.

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1/12/13 6:50 A

I like that idea, Pat!

I didn't come up with these ... they are Spark creations. There was a calendar posted at the end of December. I just thought them way to good not to follow and post each day. I knew we'd get more out of them if we discussed them as a team.

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1/11/13 9:56 P

Cathy,
You sure do come up with some good things. I also love the one today. Part of my daily recovery devotions is to write 5 grateful's. I put them on an index card and take them to work and put them on my computer. It reminds me all the things God has given to me. This really helps me to be positive.

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1/11/13 4:47 A

Practice saying, thinking and writing positive things about yourself. Acknowledge and take credit for the things you've done well, and recognize your abilities and talents. Keep a list to add to, think about, and read to yourself daily.

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1/11/13 12:18 A

I think one of my goals is to make sure I am consistent on my exercise. Sometimes I make excuses not to exercise, and then it really gets me off track.

Another one of my goals is to track, and keep consistent on that. So far, it has already had an impact on my life, and I just need to keep with it.

One resolution is to keep utilizing the SparkPeople blog. I've been writing in it almost every day this week, and it has really helped me to get out my concerns, problems, thoughts, feelings, and talk about my progress. I think it just helps me all around.

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1/10/13 9:16 P

I really need to be reminded about perfection. When I think I need everything to be done perfect, I give up and never make any progress. Thanks so much for sharing that today.

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1/10/13 4:24 A

Don't expect perfection. You will mess up, make mistakes, and forget along the way. The key is persistence and a willingness to learn from your mistakes. Focus on what you have done right instead of dwelling on the negative.

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1/9/13 8:11 A

Thank you!!

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1/9/13 5:18 A

Nancy ... I have a hotmail account specifically for the SkyDrive feature. At the time I signed up for the account, it was the only one with that feature. There, I've uploaded a "OneNote" document. "OneNote" is a program I had on my computer at the time. The file is private to me. I could share it if I wanted to. That's the beauty of it. There are options!

Soooooo ... if I were setting it up today, I might do it differently. Gmail now has a Google Drive. You can create documents there.

I didn't want a site where others could see what I was writing. I wanted something private. I wanted a place where I could access the file while I was on the road traveling. The file started on my laptop but I needed access the first business trip I was taking after I started journaling and my personal laptop wasn't going with me. Solution born of need. :)

Hope this helps. Ask again if I didn't answer specifically enough.

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1/9/13 4:27 A

Create a motivational collage. Find inspiring pictures, encouraging words and quotes, or anything that reminds you of your goal. Glue it all together and place it where you can see it daily. This is your vision a clear, motivating, and energizing reminder of who you want to be.

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1/8/13 10:28 P

The online journal sounds like a really neat idea. Especially if you had a good friend to help you sort through some issues.

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1/8/13 8:54 P

The online journal you spoke of, is there a specific site that you use? I like the blog but may be good to have a separate one that only I can see.

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1/8/13 5:41 P

I journal in two ways. I have an online journal which only I have access to. I write things there that I just can't seem to sort out. It feels better to get the feelings out. I can work issues out once I've seen them in writing. They don't seem to have as much power.

I also have a really good friend that I email things to. We keep an on-going journal and have for several years now. It's really nice to have the history and the honesty of another person looking in on my stuff and me on hers.

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1/8/13 8:09 A

I utilize the blog as a journal. Helps me sort out the way I am feeling.

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1/8/13 4:25 A

Start a journal. This can be a simple notebook or a computer document. Use it to track your progress, record your successes and learn from your mistakes. When you have a bad day, use it to remember why you chose these goals and how far you've come.

Do you journal? If you do, how does it help you?

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1/7/13 11:19 P

My support system is:
my coworker at work
my church friends
Spark friends
Top's friends

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1/7/13 4:30 P

1st - Email buddies
2nd - Spark friends

The above 2 understand more lol

3rd - My Family
4th - My Friends
5th - My work colleagues

I am lucky I have such a good support system, without it I know it wouldn't work xoxox

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1/7/13 8:14 A

I have a great support system ... family, work friends, close friends, email buddies, texting buddies, SparkFriends. It takes so many for me!

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1/7/13 7:49 A

My support system are: 1. myself, 2. my Spark People friends, 3. My husband 4. friends

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1/7/13 4:00 A

Enlist a diverse support system instead of just one buddy. These people should be encouraging or knowledgeable in helpful ways, whether swapping healthy recipes, exercising with enthusiasm, or sharing weight loss tips.

Who is in your support system? Is your team serving you well?

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1/6/13 8:54 P

I have several friends at work that really help me. They are always calling me out on the carpet. I am so happy that they do. I also have friends at church that do the same. I am lucky to have friends that love me and help me with this journey. Now I have people her at SparkPeople who are in my corner as well. Having support is an important part of this journey.
Hope everyone had a great day.

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1/6/13 3:58 P

I'm sharing mine with a my team here, with folks who read my blog and also with some friends I see on a day to day basis. Having the accountability really helps me stay focused.

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1/6/13 7:41 A

Share your goals with family and friends for invaluable support and assistance. Confiding in them is a powerful motivator for helping you remain consistent and persistent. Some may be willing to modify their own lives to help you giving up soda or watching the kids while you hit the gym, for example.

Who are you sharing your new goals with? Is it helping?

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1/6/13 6:18 A

I have been trying really hard with my exercise, my goal is to exercise 5/6 days, with Saturday being my rest day for this month and then I will see how things are going at the end of Jan, I am aiming for 30 mins or more, would like to build it up to be more but that will be my challenge another month!!!

Food wise, I am listening to you Cathy, I do need to change and plan better, some nights when I get in I am just so tired and hungry and this is my danger time, although I have been fairly good (a few choc's on my b'day and a take-away - although did stay in range) are not the things I want to be eating, I spoke to my hubbie yesterday and we have decided to perhaps just have one treat night a month for now and see if that helps.

Good luck everyone

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1/5/13 10:35 A

I have started working on my goals. I have been going to the YMCA for exercise. So my exercise has been happening. I have been tracking my food this week as well that was another goal. I have been getting my 8 hours of sleep at night and getting my devotion done each night. So I feel I have been off to a good start.

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1/5/13 8:06 A

Make a realistic timeline to stay on track. Deadlines turn wishes into goals. Give yourself adequate time to complete each action step and choose a date when you hope to reach your overall goal. If you haven't started working on your goals yet, today is the day!

Have you started working on your goals? Let us know!!

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1/4/13 9:57 A

Breaking up my exercises is really helping ... I don't have to do it all at once and it still all counts!

Asking you all what you do helps ... I was at a loss on the veggie thing and your ideas really got me thinking about some I'd forgotten that I really like.

Eating a nice snack when I get home instead of later in the evening post-pones my dinner and makes me satisfied in the evening. It's stopped my evening grazing. Woohoo!!! It's the little things sometimes that fix the bigger issues!!

Grooming the pups each evening is relaxing to me and is even helping Asher to calm and feel relaxed. Gabriella is still really high strung, but maybe she'll come around too.

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1/4/13 9:20 A

A couple of specific goals for the week:

Raise my exercise from a minimum of 10 minutes per day to 20 minutes (this one is easy as long as I take my daily walk)

Make two new healthy recipes incorporating a new vegetable.

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1/4/13 4:51 A

Develop an action plan for every goal. For example, a healthy eating resolution may involve: learning more about good nutrition, visiting a dietitian, finding ways to adapt your recipes, buying containers to pack lunches, learning how to prepare new foods, and planning extra time for shopping and cooking. Don't overwhelm yourself with every action step at once, but focus on a few things each day.

If you've thought of an action plan for any of your goals, please share. Or if you're stuck, let us know and we'll see if we can help.

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1/3/13 4:26 A

Post your written goals in places where you'll see them often - on your computer or fridge, in a picture frame on your desk, as a bookmark, and in your wallet. These reminders will help you stay focused and on track.

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1/2/13 3:45 A

Are your goals specific and positive? Rather than vowing "to exercise" for example, reword each goal so that it is clear and measurable: I will walk 30 minutes every day. I will complete a 5K race. I will do a yoga DVD twice a week.

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1/1/13 1:17 P

Sure ... they come from SparkPeople to start with.

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1/1/13 12:27 P

Do you mind if I use these on the motivation forum of another team I"m on? I think they're really going to be helpful.

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1/1/13 7:41 A

Happy New Year!
If you haven't yet settled on your top goals for the year, do so today. Writing down your goals (in specific terms) means you're more likely to achieve them.

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12/31/12 8:56 A

wishing you the best in the new year. my goal 10# by april

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12/31/12 8:52 A

My 2013 goals are to continue daily exercise, loose 10 lbs every three months- this should put me to 209 or so by the fall and in the 1's by the end of the year. That would be extremely exciting to me.

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12/31/12 12:49 A

Can't wait for the tips to start coming!

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12/29/12 9:04 P

i liked the S M A R T goals so much that i wrote them down

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12/29/12 8:01 P

Goals all the way and i love your SMART Goals Cathy, am using them in my planning xox

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12/28/12 11:46 A

I try to set reasonable goals and give myself a reasonable time to accomplish them.

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12/28/12 8:32 A

Its all good. Now comes the tricky part, making it happen. Tracking, following our plans, moving our butts and turning ourselves from the temptation.

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12/27/12 9:21 P

And even though I prefer goals to resolutions, I do think that these 31 tips are worth posting and incorporating. Or at least evaluating to see if they belong on our individual lists.

Glitter, 10 pounds should certainly be realistic by April. You've got what it takes!

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12/27/12 9:04 P

i like goals better than resolutions. thanks for the tip about S M A R T.

i would like to lose at least 50 # this year. i plan on 10 # by april. i think that is realistic.

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12/27/12 9:01 P

Myrna, I'm so glad you're here with us! Myrna and I have been on this journey for several years together!

I'm a goals gal too. I wrote a blog earlier this week about utilizing S.M.A.R.T. goals. Making sure each goal is Specific, Measurable, Attainable, Realistic, and Timely. This makes my goals something that are actually workable for me.

And that's what counts isn't it ... that we pick something that works for us?

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12/27/12 8:43 P

I'm new to this team but not new to Sparkpeople. I think goals work better for me than resolutions. I need something to work toward as motivation. I can resolve to take certain steps to reach that goal.

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12/27/12 8:10 P

Behavior experts say that it takes about one month to form a new habit, and many people try to create (or break) habits at the start of each year. With the right attitude and focus, you can stick to your New Year's resolutions and achieve long-term success. Rather you're actually making resolutions or not, I encourage you to read the tip posted each day and see how it applies to your life. SparkPeople has worked hard to help us each be a success!

These daily tips will begin on January 1, 2013. In the meantime, let's discuss resolutions. Do you think they work for you? Are they like goals? Are goals better for you? Tell us your thoughts!!

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