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The Before-During-After Journal

The Write Way to Build Your Intrinsic Motivation

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  • GREAT - SMILE when you wake up. SMILE while brushing your teeth. SMILE while getting dressed.
  • MUDDYDUCK3
    good morning everyone i am trying to lose 35 lbs i have been fighting the loss of my true love we were married 32 years and god called him home i am in need of moral support i am to young to look and feel old
  • RSMITH26
    really need this article as i have slacked off and ot sure why thanks for the tips
  • Self honesty and accepting the truth! No place for denial in a healthy lifestyle! thanks so much for pointing this out!!
  • I read this article just in time! Goes for slacking off on my other life goals too! I had created new nutrition and fitness goals. But this journal idea will keep me mindful of how and why I am slacking of. Writing things down, like this comment, makes me feel more committed to not try but do.
  • This is a really great article, thank you for it! I will start my BDA journal the next time I feel tempted to eat too much / not exercise.
  • Great article, this method would definitely help people keep an eye on their motivation levels.
  • Thanks for a spot-on article. I continually lose my focus and need to keep my eye on the prize so I printed this article as a visual reminder.



  • Thank you so much for a great article! I just heard a podcast about intrinsic and extrinsic motivation and never thought part of my problem is that I look only for extrinsic motivation - fit into smaller clothes or scale number. You've helped to open my eyes to intrinsic motivation by keeping a BDA journal.
  • Whether you're worried about calories, or your overall health, you should consider journaling anything regarding your health. Add how you feel after exercise, returning from a medical appointment, sleep, etc.
  • ANGIE_E
    Another advantage of journaling is that you can more easily identify what works for you and what doesn't. I did really well with my nutrition several years ago and got really lean....then I fell off the proverbial wagon. I want to get back to where I was before and referring back to my journal entries at the time really helped me get back on track!
  • Liked this...thanks...
  • I am the person described at the beginning of the article. Surprising, because I had thought I was internally motivated. But yes, I want to give up a lot lately, both the exercise and on the right food. The food is more common for me, but I've always loved lifting weights if nothing else, so I'm definitely off track right now.

    So, I am going to try this journal, which may get me to focus, or think of my goals more often. In any case, I think it will help! Thanks for the great idea, Coach Anderson!

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