60,000-79,999 SparkPoints 73,848

Small Goals Commitment Challenge Launch Announcement

Voted Popular Blog Post: View All Popular Posts

Friday, April 07, 2017

Hi Everyone!

I'm building a new challenge called the Small Goals Commitment Challenge. Here is a quick overview of the elements of this challenge. Note that I now write regular blogs about this challenge -- if you have already seen the overview, you can go to my latest blogs if you'd like to follow along. You do not need to have read all of my prior blogs for this -- you can jump in at any point and the links below will show all of the "official" lessons and activities for the blog.

Elements include:

1) The Commitment Button -- by simply clicking a button, you will make a commitment to reach one small goal at a time. You can come back here every day to renew this commitment as a way to stay on track (or multiple times per day if you need to be re-motivated).

2) The Commitment Button counter -- each time you press the button, the number of total presses increases by one as a way to show that we're all part of something bigger -- a community of people reaching goals together!

3) I will update my free mini-book for this. If you haven't already read this, you can download this at This mini-book is only a 15-30 minute skim/read, so doesn't take much time and has many of the concepts included in my New York Times Bestselling book, The Spark. The Spark has a 4.6 out of 5 star rating on Amazon with many reviewers saying the book changed their life (which is now my goal with this challenge!).

4) I'm creating new content around the underlying SparkPeople program that helps people reach goals in all areas of life. This is now underway at this link with 9 published lessons/activities so far:

5) If you'd like, you can post your small goals either to my blogs, or to our community feed.

6) I post blog updates as regularly as I can.

7) The Small Goals Commitment Challenge SparkTeam -- this team shows a "program" for following this challenge by letting you track important areas of the SparkPeople Fuel for Improvement System. This will help you keep the big picture in mind and let you earn SparkPoints for taking actions to reach your goals. Here is the team:

My overall vision for this challenge is to have something incredibly simple as a baseline for participation -- literally a single click of a button.

But importantly I want to provide optional content in the mini-book, lessons, and activities that will make this challenge as MEANINGFUL as possible for each of you. I want you to truly believe and know that clicking this button and then taking action on your small goals could transform your life in ways you may have never imagined!

Some people might wonder if something as simple as clicking a button can work, so I'll give you an example from my experience. When I was originally developing the SP program to help me overcome anxiety, one project I did was building a vision collage that had pictures representing my goals. I hung that in my office at work. With a glance at that collage that took an instant, I could change my lunch food choice to a healthier option; I could be motivated to go for a walk to get sunshine; I could change my mood to a positive one and be more productive. The point is that simple visual motivators used the right way can be an enormous "coaching experience" to keep you on track to reach incredible goals. In this case, I LOVE the act of actually pressing the button because you're taking a step to indicate commitment. So even though this is simple, it really can work IF YOU WANT IT TO WORK :).

Your mind is very, very powerful, but sometimes it needs training and help to realize this power. I hope this challenge will be one coaching tool that helps many people realize their power. And that together we can become a Positive Force on many other people.

I have interacted with members every day in the Community Goals Feed. Seeing all the ways people need help and support has motivated me more than ever to figure out the best ways possible to help people reach their goals. That interaction is what sparked this simple challenge.

Let me know if you have any thoughts about this in the comments below! Are you committed?

I am adding this section to explain the process for at least this test period:

Here is an update on the starting process for this beta-test period:

1) I will write a blog most days that includes the commitment button. If you subscribe to my blog, you will receive an email alert right when I post a blog. I will try to do this early in the day. Eventually we might put the button in a more prominent location. If I don't do a blog on a certain day or you want to press before I send out a blog (I'm on Pacific time so many of you get up way earlier than me!), just go to the most recent blog and press that button again. I'll include the date in each blog's subject, so you can look at my list of blogs and select the most recent date.

2) In addition to pressing the button, if you like posting comments, feel free to make a comment in each blog. I love seeing all the comments on the first blog with people saying "I commit to.......". Also feel free to post/track any of those goals to the community goals feed if you'd like.

Come back and push the button as many times during the day as you'd like to re-affirm your commitment -- like if you are wavering on making a healthy vs. unhealthy choice or just need a little extra push. All you need to do is refresh the page and the button will also refresh.


Click the button below if you'd like to test this out :). Thanks for your support!

Here is a good motivational quote about the challenge. Simply committing to reach one small goal at a time can change your life:


Chris (SparkGuy)
Share This Post With Others
Member Comments About This Blog Post
  • 130GRETL
    Small goals can be used to accomplish many things. Glad to find this in SPARKPEOPLE. Such a great source of information and inspiration
    478 days ago
  • WINDY01
    I just recommitted to SP recently, and I'm committing to a healthy breakfast daily, and 10 mins of walking daily. Thank your for doing this! PS I just joined the Small Goals Team too!
    491 days ago
    My small goal today is reaching the 8 cups of water level!
    647 days ago
    I am committed to positive self love everyday.
    709 days ago
    My small goals today are
    Workouts: outside walk and a strength/circuit style training. Each 30 min or more than another evening walk, inside or outside depending on what the weather is like.

    Eating healthy and making smart choices. I'm trying to go no GMO and organic when I can. That sure isn't easy!

    My third small goal is to drink my water

    Have a great weekend! emoticon emoticon emoticon

    791 days ago
    811 days ago
    Tracking my food seems to be the key to success for me! chris
    811 days ago
    emoticon emoticon
    875 days ago
    I am all in!!! emoticon
    890 days ago
    I am committed to SMALL CHANGES each day. Where do I begin?
    Long story but am doing PT now for some injuries so my exercise has been cut way back past 6 months.
    I need to LOSE wt and feel better. Any suggestions will be helpful.
    Irish Ei
    emoticon emoticon emoticon
    what is the next step?
    901 days ago
    The video gets right to the point of this wonderful website in just a few seconds emoticon
    919 days ago
    Read your blog and it is abundant with all the great ideas learning on the positive.

    Looking forward to it all!!!
    954 days ago
  • JUDITH316
    Yes I join you and am committed to between 30 to 37 minutes of fitness per day.... emoticon 1 step and 1 day at a time Together... emoticon emoticon emoticon emoticon
    956 days ago
    I commit to bring mindful of negative thinking and racing with a positive thought when I realize it
    956 days ago
    Thank you Spark Guy Chris, I have committed to getting my head out of the sand and moving forward, I seem to have given up due to many health issues that are really slowing me down..BUT I will commit to 15 minutes exercise daily, also get some control going for my obsessive need for sweets! When I conquer these, I will add to the list! Thank you so much for all you do!
    956 days ago
  • 1965KAREN
    I am committed to drinking more water, moving more, and keeping a journal. emoticon
    957 days ago
    I commit to 30 minutes minimum of strength training daily .. in addition to my Goals I have posted on my spark page!
    957 days ago
  • CGEM61
    This is great! I commit to spinning the wheel and ten minutes of exercise. Spinning the wheel may not seem like much, but once I spin it I look at other articles on Spark And get motivated to do more.
    958 days ago
    I commit to a minimum of 30 minutes exercise daily emoticon
    965 days ago

    Comment edited on: 12/23/2017 9:31:06 PM
    I commit to me, to continue where I left off on my weight loss journey, to become healthier, and to look better for my hot, fit, new husband. I am tired of looking in the mirror and being ashamed of what I see when I know exactly how to change it. I have let the desire for unhealthy foods take over and it is time to learn how to tell myself NO again
    984 days ago
  • SUSANE53
    First small goal: Healthy snacks, or no snacks at all. Fruits and veggies, forget about the salty snacks. emoticon
    984 days ago
    Gets my vote because it sounds like a "true" One size fits all".

    It could be a bit easier if we could just submit it along with our other goals on the start page! (Think about it)

    Thanks for all you do Spark Guy!!
    987 days ago
    I am committing small changes in how I eat and what I eat, exercise daily, losing weight and posting on SP pages and forms.

    emoticon emoticon
    1008 days ago
    I commit to coming back to Spark People after a long hiatus.
    1009 days ago
    I commit to moving! To stay out of bed as much as possible and Move! emoticon
    Thank you for caring SparkGuy Chris!
    emoticon from Deatsville, Alabama
    1032 days ago
    My first goal will be to great a grid of goals that will act as a trail. I already know my long-term goals so I will write them down, then create mid-term goals that will lead a path to the long-term, then the short-term goals that will lead me to the mid-term. Now, I'll create a one-a-day set of goals using Sparkguy's ideas of small goals that will point to the short-term goals. Sounds like a lot of work, but this is what I do. It's a game of "How do I make this happen."

    The first rule of gaming is: SAVE often. Because if something happens, Character dies, no one wants to go back to the "name your character" page. In creating several tiers of goals, I am giving myself a save point. If I were meaning to lose 10 pounds, I would create a series of steps to take me there. Once I reach the lose 5 pound goal, it's saved. Goal met. If I gain a couple pounds while tackling the next step, I do not want to go back to the beginning. I can go back to the last met goal: Lose 5 pounds and start from there. The steps will be adjusted because I know what didn't work, so I move forward again. No starting over, just continuing along the path.
    1037 days ago
    I commit to building my strength training program back up after my rotator cuff and sciatic issues sidelined me. emoticon
    1037 days ago
    I am committing to a snacking cut-off time of 7PM. The only exception will be tea.
    1039 days ago
    I change my filters every 30 days because I am immune compromised
    1047 days ago
  • QTEALADY20031
    I commit to stay within my calorie range of 1200-1500! emoticon
    1054 days ago
  • no profile photo KAHSEY15
    Sparks is so encouraging for me. If I'm starting to slip off the program I look for
    committed people, who are at the stage I am. That would be-RE-beginning again. I feel
    discouraged when I look in the mirror. It seems I stay just about the same. Four steps up,
    three steps backward. Kind of like a yo-yo, or a slinky. Five pounds it seems likes to be my
    companion.. My commitment will be starting at least 10 minutes a day of exercise, and to
    drink as many glasses of H2O as I can.. emoticon ..

    1057 days ago
    My small c emoticon ommitment today....trim trees in front yard.
    1074 days ago
  • no profile photo CD17962948
    Iam committed to up my stepts to 12000 5 times a week
    1076 days ago
    I commit to walking at least 12000 steps Monday thru Friday
    1077 days ago
    emoticon emoticon
    1081 days ago
    I commit to working on cleaning the basement, a place I usually avoid, at least 10 minutes a day. emoticon
    1081 days ago
  • no profile photo JGRVER
    Hmmm, I commit to NO SNACKING late at night, like I just did a little bit ago. My first goal is for a week. Gimmie that dang button!! emoticon
    1084 days ago
  • no profile photo CHERYLLEE16
    I'm committed to eat a salad a day even though I really don't care for them . I do care that they are to be good for me
    1095 days ago
    1096 days ago
  • SAN47BEE
    I commit to getting back to exercising at least 15 minutes a day and loggin what I eat. I was doing this every day but we moved from AZ to SC and stopped in Alabama for 4 weeks, we are just now settled in and I need to start over since it has been about 6 weeks., but I CAN do this.
    1096 days ago
  • no profile photo CD17342197
    I commit to doing one video session of chair fitness band exercises a day. I've been sick, so I haven't been exercising. This is a gool place to start.
    1100 days ago
  • no profile photo KIMBER810
    I commit to doing everything that I can to improve my foot injury so that I can return to walking as soon as possible. I commit to following my doctors suggestions. I commit to not giving up although I feel discouraged at times. I choose to continue to look for alternative ways to exercise. I choose to focus on how far that I have come. I have lost 30 lbs :)
    1101 days ago
    Back in 2012, thanks to SP, I committed to doing 10 mins of exercise every day. I have stuck to this. Indeed, for the past two years I have averaged more than 120 minutes of exercise every day, and daily activity is now a part of my life. Thank you!
    1104 days ago
  • IMNIO1
    I'm committed to riding my stationery bike for at least10 minutes every day. emoticon
    1104 days ago
    I'm committed to logging food eaten, getting five fruits/veggies a day, reading Spark articles to stay motivated, and overcome my anxiety that I've been having.
    1104 days ago
    I am committed to 10 mins minimum per day exercise to start.
    1104 days ago
    I commit to honestly writing down all my snacks so I can get a clear picture of what I'm really doing - so I can live in reality with real information informing my future decisions.
    1105 days ago
    1107 days ago
  • no profile photo SIMISITA
    I am committing to not eating sugar or French fries so I can lose weight and be more comfortable on my feet when I exercise and have less pain after exercise. So far I have lost 5 lbs. emoticon
    1107 days ago
    I commit to eating a healthy breakfast and try not to drink beer as often as I have in the past and I have accomplished that feat. I also have quit smoking on March 1, 2017 and have not smoked since I don't cough as much as I used to but I do have asthma so I do cough at times, I feel so much better and I have also been slowly working on my exercises and I feel better as I am doing this challenge of at least 10 min.'s a day and it has made me improve my exercising a lot I've been interested in doing exercises for a long time but I always had excuses. This is awesome. Thanks so much for SPARKPEOPLE. :) :) :)
    1113 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment
    Member Comments Page (733 total): 

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.