• Think short, then long. Zettle recommends using short- and long-term goals. If your resolution is to lose 50 pounds this year, outline some short-term goals with specific behavior. For example, set a goal to lose 10 pounds by March 31, than another 10 pounds by June 30. You can relish in reaching short-term goals and give yourself a fresh start each time, even if you’re not successful in hitting the long-term goal, Zettle says.
• Put it on paper. Keeping records or graphing progress tends to offer encouragement. You may fall short on a daily or weekly goal, but seeing a cumulative chart that shows continued progress helps you stay on track. Also consider charting before you act to help change your behavior. "Some of these behaviors are so habitual so that when you break the chain of behavior, it can be helpful," Zettle says. If you’re charting how many cigarettes you’ve smoked, for example, you may be less apt to have one more if you see how many you’ve had that day.
• Be realistic. If you haven’t exercised for some time, don’t plan to embark on a rigorous daily exercise routine. Start with a realistic goal, like exercising twice a week for a certain amount of time, and then work your way up.

• Get some moral support. Announce your resolution to those whom you believe will help you achieve success. "Some people will be rascals and undermine your goals," says Zettle, so be sure you’re selective about your support network. For instance, smokers may try to tempt you by offering cigarettes, while non-smokers will offer more encouragement to not light up.

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