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i know this is long, but i've bolded the important things if you just want to skim through it.

GETTING AND STAYING MOTIVATED
So how do you stay motivated and on track with your goal? It all comes down to good planning, realistic expectations, and a stick-to-it attitude.

First, KNOW YOUR GOAL Start by writing down your major goal. Your major goal is the ultimate thing you'd like to see happen. For example "I want to lose weight in time for prom," or even, "I want to play in the Olympics" are all major goals because they're the final thing the goal setter wants to see happen. It's OK to dream big - just remember that the bigger the goal, the more work it takes to get there.


MAKE IT SPECIFIC. It's easier to plan for and master a specific goal than a vague one. Let's say your goal is to lose weight. That's pretty vague. Make it specific by defining how much weight you want to lose, why, and by when. This helps you make a plan to reach your goal. It takes longer to lose 20 pounds than 5, so you'll have to build in more time for that.

MAKE IT REALISTIC. People often abandon their goals because their expectations are unreasonable. Let's say you want to run a marathon. If you try to run the entire distance of 26.2 miles tomorrow without any training, you're unlikely to succeed. you'll get so bummed out that you'll give up your marathon dreams - and running - altogether.

Part of staying motivated is being realistic about what you can achieve within the timeframe you've planned. Losing 10 pounds in time for prom is doable if it's a month away. But if prom is this Saturday, it's impossible to lose that much weight in time.

WRITE IT DOWN. Put your specific goal in writing. Then write it down again. And again. Research shows that writing down a goal is part of the mental process of committing to it. Write your goal down every day to keep you focused and remind you how much you want it.

BREAK IT DOWN. it takes self-discipline, you need to pay constant attention so you don't get sidetracked. break a big goal into small steps. losing 10 pounds in time for prom: Say you have a month to go, so your goal is reachable. But how do you actually go about it?

First break your goal into smaller mini-goals (like losing 3 pounds the first 2 weeks and 2 pounds a week after that). Then set specific daily tasks, like eating five servings of fruit and veggies and getting 30 minutes of exercise a day. Put these on a calendar or planner so you can check them off.

Reaching frequent, smaller goals is something to celebrate. It gives you the confidence, courage, and motivation to keep dieting, running, or doing whatever it is you're aiming to do, so reward yourself!

Write down small goals too, so you can track what you need to do, check off tasks as you complete them, and enjoy knowing that you're moving toward your big goal. (Writing down specific steps has another advantage - if you're feeling weak on willpower you can look at your list to help you refocus!)

As you accomplish a task, check it off on your list. Tell yourself, "Hey, I've lost 4 pounds, I'm nearly halfway to my goal!" Reward yourself with something you promised yourself when you set your goal. Feel successful - you are! Now think ahead to accomplishing the rest of your goal: "Now how am I going to take care of the last 6 pounds without gaining back the 4 I've lost?"

Recommit to your goal if you slip up. If you slip up, don't give up. Forgive yourself and make a plan for getting back on track. Pat yourself on the back for everything you did right. Don't beat yourself up, no matter how far off track you get. Most people slip up when trying to make a change - it's a natural part of the process.

WHAT IF YOU KEEP SLIPPING UP? Ask yourself if you're really committed to your goal. If you are, recommit - and put it in writing. The process of writing everything down may also help you discover when you're not really committed to a goal. For example, perhaps you're more in love with the fantasy of being a star athlete than the reality of working for it.

View slip-ups as lessons and reminders of why you're trying to make a change. Keep a stick-to-it attitude. Visualize yourself achieving your goal: a slim you in your prom dress, or a successful you scoring the winning soccer goal. Self-visualization helps you keep what you're trying to accomplish in mind. It helps you believe it's possible. You can also call up your mental picture when willpower and motivation are low.

Positive self-talk also boosts your attitude and motivation. Tell yourself, "I look great in these shorts - I'm doing well on my exercise and diet plan!"

Another boost is having supportive people around you. Find a running buddy, a weight-loss buddy, or someone else with a similar goal so you can support each other. Having a goal buddy can make all the difference in times when you don't feel motivated.


DON'T GIVE UP!
Ending an unhealthy behavior or creating a new, exciting one is all about taking responsibility for our lives. Finding the motivation to do it isn't necessarily easy, but it is always possible. You can stay motivated by writing down your goals, sticking to your schedule, and reminding yourself of what led you to set your goal in the first place. Change is exciting - we'd all be very bored without it. Good luck in reaching your goals!

the teens section www.kidshealth.org, but i edited a lot of it so people would just get the main picture

When I complete a goal or mini-goal, I should reward myself.

But what do I reward myself with?

That's just the thing: If I reward myself with chocolate, that just puts more junk in my body! gonk

wow¬ this really IS A GOOD article!!

a day of rest

accomplishing your goal is a great reward, but to reward yourself ease up on the exercise and focus on the "Yes finally I did it!" feeling...sorry thats a little vague

i actually really enjoyed this article/post! you get information like this from the magazines and such, but an actual plan is hard to come by. i like how it's broken down, and easy to follow.

i also do this without even thinking. it's great to know that i'm on a good track with something that's been shown to work!