Tell your friends and family what you have decided to do. You are twice as likely to complete your challenge by doing this.

Often people’s good (or bad) behaviours are associated with particular triggers or cues. Eg. 11am is coffee time, i always have a biscuit with my drink.  You can use triggers in a positive way by creating triggers to positive behaviours. Eg. 10 squats every time you brush your teeth. Or go for a walk outside with your coffee at 11am.

Print off a calendar and mark off each day as you go along.  Having a visual reminder of how far you have gotten is motivational.  It also allows others to support and praise you in your progress.

Try to make sure your Challenge is SMART. Be Specific about your challenge, the more Measurable it is the easier it is to see progress.  Make sure your goal is Achievable and Realistic. Don’t set yourself up for failure even before you start.  Give your goal a time element.  40 days, once a week, 5 mins in the morning.  You decide what will work for you.

Rewards - Try to identify a reward that will help to motivate you, example; if you cycle to work you get a nice coffee from the corner shop.