Buy some stickers you like and use them on a calendar to see your progress. I use happy faces for days i ate healthy all day (no cheats!) and i use stars on days i got exercise in. This way at a glance you can look at your calendar and see your progress. It makes you feel good and you can also see where you need work.
You can use this idea for any other goals you want. I.E. Say you want to work on your knitting, set a smart goal, I want to knit 3 times a week for 30 minutes. And ONLY put a sticker up if you met your goal for that day.
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I use a sticker system for visual help with my program. I put a red sticker on the days that I blow it. I use a yellow sticker if it was a maintence type day (200 calories above my range). A green sticker if I stayed in my calorie range. This system helps me see how I'm doing and provides feedback when the scale doesn't say what I want to hear.
It helps me stay motivated when I'm doing well and brings me to a quick about face when I'm not.
I keep the sticker from my fresh fruit on my shirt all day! Makes me feel good to have 2 or more by the end of the day! If my fruit choice doesn't have a sticker on it, I use star stickers I keep at my desk. And if I see someone else eating fresh fruit, I give them a sticker too! Pass the awesome along.
I buy some colorful, positive stickers that others may use for their children's "sticker charts" and keep them by a wall calendar prominently hanging in my open kitchen/living area. I track the days I've met my exercise goals by slapping one of those on. The best thing is to see how many stickers are on each day/week/month. I even found some stickers that are motivational--they say "good job!", "excellent", etc. Works for me!
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