Today I offer you a simple exercise you can do to keep yourself motivated and focused. Although simple, it will take some thought.

Get a pack of 3×5 cards, and number one of them 1 - 5. On this card, write down your top 5 reasons that you wish to lose weight and get fit. You may already know them clearly, but if you are thinking “it’s the right thing to do”, or “so and so is pressuring me”, these reasons probably will not carry you through the long haul. Your reasons for losing weight must have emotion behind them, and have importance for you. The more specific you can get, the better.

You could refer to a previous post of mine if you would like some help discovering what is motivating you to change.

Once you have your top 5 reasons written down, repeat them on at least 5 more cards. Put them here:

1. One in your wallet, purse, laptop case, anything that you always have with you.
2. Tape one to your steering wheel (no, you don’t read it while driving. )
3. Tape one on your monitor.
4. Put one on your bed stand.
5. Put one on your frig.

If there are other places that you spend a lot of time each day, put one or more cards in plain view.

At the very least, read your 5 reasons when you wake up each morning, and before going to sleep at night. Throughout the day, if you are tempted to eat foods that you know could send you into a binge and off track, pull out your card and read it, ten times if you have to. The more you focus on your motivation for losing weight, the stronger your focus will remain. Stay focused on your goal and your reasons for weight loss, and you will have a much easier time staying on track.

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