No matter what your goal, you’ll accomplish it faster if you make it smaller and more realistic. Pare down until you can say,
“yes, I can absolutely do that.”
For example, instead of vowing to work out every day, decide to take one lap around the block after dinner. Once you’ve done it, reward yourself with a small treat (such as 10 minutes of uninterrupted reading). Keep it up for four days in a row and give yourself another indulgence, such as a new body wash.
Source: Martha Beck, PhD, author of The Four-Day Win