reward yourself

Recent research shows that you can sabotage your goals by not establishing satisfying rewards for yourself. So whether you’ve been in a weight-loss plan for awhile or are just starting out, it’s time to set a short-term goal and reward for when you achieve it. For example, if your long-term goal is to lose 50 lbs, plan a reward for when you lose 15 lbs, like a day at the spa or a new outfit. If you are training for your first triathlon, reward hard-working weeks with an hour-long massage on your rest day. You’ll be able to motivate yourself through the tough times better if you know there’s a desirable prize waiting for you.

A note: It’s best avoid food-related rewards, which can sabotage your progress. Instead, focus on things that make you feel good about yourself and aren’t treats you often indulge in.