Tips for Increasing Motivation

Talk with friends

Choose friends who will be supportive of your behavioural change.

Especially helpful would be someone who has already struggled through making a behavioural change, and who understands what challenges you will be facing.

Avoid (nicely!) those who have negative feelings toward your proposed change.

Accept responsibility for your decision

Don't put the responsibility for your change on other people.

Don't expect them TELL you to change.

It is your decision — you just need their support.

Set a target date for the change

Don't make the date too far in the future, no more than a week down the track.

Stick to the date — you set it, you keep to it!

Write it in your diary, put notes on the fridge, tell everyone that is the day -- and stick to it!

Make a list of the pros and cons

Write down the good things about your habit, the things you enjoy (if any).

On the other side of the page write the things you hate about your habit, and the benefits of change.

Make a written contract — spouse, friend, or yourself

Sign it, preferably with a witness.

Place the contract where you will continually see it.

If you slip, do not remove the contract. Start again. The contract is still binding.

Now, during the interval before Quit Date, you need to begin to Keeping Records of Your Current Behavour.