Motivation Strategies

Start a Small Streak

Public Streaking Encouraged

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From your first Fast Break to quick and easy exercise ideas, the SparkPeople program relies heavily on the power of consistency. More than anything else, it emphasizes the idea of creating (or breaking) new habits through small actions over time.

Consistency can be helpful, but it can also be motivating. When it takes the form of a streak, consistency is an underrated way to get your blood pumping again. Keeping a streak alive, even for a short time, is an instant power boost. It breeds confidence, builds momentum and puts you on the winning side again if you’re starting to feel yourself slide.

Some people gravitate toward streaks. They get a rush out of seeing how long they can go without drinking soda and a sense of accomplishment from exercising for 60 days in a row. These people do well with daily streaks.

Other people are a little more wary of streaks. The idea of doing something every day can be intimidating and stressful to some. That’s okay. We’ve found that these people can still benefit by trying a weekly streak, as in “I will walk 3 times a week every week for 20 weeks.”

If you’re feeling a little unmotivated, or you want to give your program a jumpstart, or if you just want to set a challenge for yourself, choose a small streak today and add it to your program. The more consistent you can be, the more results you'll see!
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About The Author

Mike Kramer Mike Kramer
As a writer and artist, Mike has witnessed countless motivational stories and techniques. See all of Mike's articles.

Member Comments

  • Totally love this slide show. I've had some trouble motivating myself off the couch. Getting my current job and loosing 18 pounds in the process has motivated me off the couch. :) - 8/13/2013 11:35:45 AM
  • Before coming to SP had not heard of this streak thing, but I guess I had already done it. I had trouble with terrible hot flashes. I read that the aspartame and carbonation in dičt soda could contribute to flashes. I was willing to try anything! I quit drinking soda last September. NO MORE HOT FLASHES! I don't know if it will work for anyone else, but it did for me. - 4/30/2013 11:39:11 AM
  • JMCCRACKEN4
    My first streak is to exercise for at least 10 minutes each day as that is where I am really lacking. I hope this works! - 4/29/2013 11:56:37 PM
  • CHRISTINASP
    I don't get what a 'streak' is, or what it's for. It's just counting the days that you have done something, or not done it?
    I do say at times 'I will try this or that for one month' or for 'x weeks'. To learn something new and to experience what it's like. But a streak seems to be about something that you REALLY want to do for good? In that case is it wise to count the days? Doesn't that PREVENT it from becoming a natural, ingrained habit? - 12/7/2012 8:27:30 AM
  • RUNESHADOW
    Only on SP a couple of months, streaking doesn't hold much appeal to me, but I appreciate the article's suggestion of small streaks, not daily but x-number of times a week. That's a better approach for my needs. I have severe arthrtitis (among other things), and commiting to daily streaks is beyond my ability and I struggle to define "overdoing it" for myself. I still don't get streaking in public; I am a private person despite blabbing in comments, lol. I am glad SP seems to welcome whavever works for different folks, and provides a great variety of articles and so on to suit a great variety of individuals. - 4/27/2011 12:13:27 PM
  • I just love this article - it was really the beginning of losing 36 pounds for me when I first joined Sparkpeople 6 yrs ago! I recently started a new Spark Team based on this concept called the Streak to Success Challenge. Check it out, and if streaking motivates you, I hope you'll join in! It works! - 3/8/2011 6:45:20 AM
  • Watch out... i'm about to streak in public. I am going to commit to recording my food daily.

    I like the idea of a streak. It will be fun to see how long I can keep it up. And I like the idea that if I slip I can still challenge (rather than berate) myself to do better. - 1/10/2011 7:04:57 PM
  • THis came at a good time for me, as I recently suffered the sudden tragic loss of my dear husband and father of our 2 little girls, ages 5 and 8. As we struggle to adjust, heal, and form a new "normal" my eating habits have been challenged so much; Since starting on SP last April, I lost 28 pounds, and began running, competed in a duathlon with my husband and daughter 4 days before he died. It was a stellar and beautiful day for our little family, and is a great memory. I know he would want us to keep running. But I could use your prayers and thoughts for consistency and practicality. I take the girls to the gym with me as often as possible, but I have definitely lost some ground and am getting frustrated. I would like to get a treadmill for home but don't think I can afford it at this time. Thank you to all, and keep up the great work SparkPeople; you are all wonderful. xo - 1/9/2011 1:36:14 AM
  • THis came at a good time for me, as I recently suffered the sudden tragic loss of my dear husband and father of our 2 little girls, ages 5 and 8. As we struggle to adjust, heal, and form a new "normal" my eating habits have been challenged so much; Since starting on SP last April, I lost 28 pounds, and began running, competed in a duathlon with my husband and daughter 4 days before he died. It was a stellar and beautiful day for our little family, and is a great memory. I know he would want us to keep running. But I could use your prayers and thoughts for consistency and practicality. I take the girls to the gym with me as often as possible, but I have definitely lost some ground and am getting frustrated. I would like to get a treadmill for home but don't think I can afford it at this time. Thank you to all, and keep up the great work SparkPeople; you are all wonderful. xo - 1/9/2011 1:35:15 AM
  • I decided to do a streak to help me try to stop my extremely almost lifelong habit of biting my fingernails. So far I haven't been able to make it one day, but at least I'm THINKING about it and stopping myself once I realize I'm doing it. I really hope this works. - 1/8/2011 11:57:34 AM
  • MARTY32M
    Having said that about streaks I have to admit that there is one situation where you have to commit to a streak, and that is when you have a real addiction and must never, never take a drink, or a smoke, or a sniff again. I learned that the hard way. I learned it because the penalty for breaking that kind of streak is automatic. For anything less demanding than that, don't try to streak. - 1/8/2011 11:48:58 AM
  • MARTY32M
    Committing to streaks can be dangerous. I've read countless articles that say, don't think that because you broke your streak you might as well go back to your old self-destructive ways. And I know those articles are written and published because people do just that. As Bobbie Burns wrote, the best laid plans o' mice and men gang aft agley, and when your streak goes agley, you think you're hopeless. Best not to commit to a streak. Commit to a change of lifestyle. Don't sweat the details, just keep the goal in front of your eyes. - 1/8/2011 11:43:16 AM
  • I was never one for spark streaks but after a month of lacking of motivation to exercise and eat right, I have decided streaks might be the one thing to get my act together. I have started 2 fdor this week. To write a blog everyday to help keep me accountable and to drink all my water every day. Next is to make sure I exercise 10 minutes everyday. Not consistent yet but I know I will get there. :) - 10/28/2010 7:37:16 AM
  • Um yeah I never really got that FastBreak thing . . . kinda, well, ehm, strange . . . then I heard about, and read about, (but it didn't really click) SparkGuy Chris' 10 min exercise streak at work . . . uhm yeah good for him and I'm glad he invented SP and everything, but . . . and I've been on SP over 2 years and just not really into this streak thing . . . but now I'm starting a 91day streak from Oct 1 to Dec 31, 2010, and I am really getting Freakin Streakin EXCITED! Yep old dogs CAN learn new tricks . . . lightbulb went on. Thank you Mike you're my fav SP write, I love your articles. - 9/27/2010 9:32:56 PM
  • ELLAPOR
    What a great idea! I'll be thinking about what to choose for my own personal streak.
    Thanks! - 6/6/2010 10:24:04 AM

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