Keep a Journal, Set Goals & Rewards

iStock_000011562895XSmallJournaling can be a very important part of your journey towards greater health. Why should you journal? Keeping a journal can be instrumental in readjusting your belief systems.
It's also important for 'looking back'. Small successes are often overlooked or forgotten. Having a record of your journey allows you to look back and see how far you've come. 
Other reasons include clarifying your thoughts and feelings, knowing yourself better, reducing stress and even improving your immune system.
Begin your journal by setting some goals you want to achieve over the next 28 days. Make sure your goals are realistic.  Remember this isn't so much about losing weight, but how you want to feel in your body and how you want to feel about yourself. Make goals for the long term but also for today and for this week. Think about what lifestyle changes you want to make. 
Review your goals regularly, adding to them and marking off those you complete.
Now for each major goal you set, we want you to plan a special reward for yourself. Small rewards can be something as simple as a candle-lit bath to relax in or a walk through the forest.  Middle sized rewards might include a pedicure, a new dress or an evening at a fine dining restaurant.  Bigger rewards... now these you can dream about .... perhaps a trip or a new wardrobe. Don't underestimate your own value in picking your rewards. You are more than worth it!
Often the reason our health fails is because we fail to make it a priority. It is all too easy to 'fall out' of good habits when we are busy looking after everyone else. It's important to remember that when you don't prioritize your own health, your energy levels decline and you become more prone to illness. If you don't look after yourself, how will you be able to look after others? 
Make this time in the 28 day program, the time when you focus on getting your life and health in order. It can be hard at first but establishing boundaries and putting yourself first at times, is vital to good health. Say "no" to extra responsibilities at work, hire a babysitter, rely on supportive family and friends... just do whatever it takes to set this time aside for the sake of YOUR health. 

"No, this is not the beginning of a new chapter in my life; this is the beginning of a new book!  That first book is already closed, ended, and tossed into the seas; this new book is newly opened, has just begun!  Look, it is the first page! And it is a beautiful one!" ~C. JoyBell C.~


  1. Set some goals that you know are achievable and in line with what you really want. Remember this isn't so much about losing weight, but how you want to feel in your body and how you want to feel about yourself.
  2. Make goals for the long term but also goals for today and for this week. 
  3. Set most of your goals around habit changes, such as walking at lunch or eating breakfast every day.
  4. Write them down in your journal and keep track of them. Just writing your goals down, makes you that much more likely to achieve them.
  5. Don't forget to add rewards for when you reach your goals.
  6. Ask yourself, "Where am 'I' in my list of priorities?  Do my actions and time commitments reflect making myself a priority?  Remember this:  If you do not look after yourself and your health, you will no longer be able look after those other priorities (such as family, friends or work) that you consider more important.
  7. Commit to an attitude of making your health a priority by following through with the daily steps over the next few weeks.