Contrary to popular belief, you don’t have to make drastic changes in order to notice an improvement in the quality of your life.
At the same time, you don’t need to wait a long time in order to see the measurable results that come from taking positive action. All you have to do is take small steps, and take them consistently, for a period of 100 days.
o Losing a pound of fat requires burning 3500 calories. If you reduce your caloric intake by 175 calories a day for the next 100 days, you’ll have lost 5 pounds in the next 100 days.
o For the next 100 days, eat five servings of vegetables every day.
o For the next 100 days, eat three servings of fruit of every day.
o Choose one food that constantly sabotages your efforts to eat healthier—whether it’s the decadent cheesecake from the bakery around the corner, deep-dish pizza, or your favorite potato chips—and go cold turkey for the next 100 days.
o For the next 100 days, eat from a smaller plate to help control portion size.
o For the next 100 days, buy 100% natural juices instead of the kind with added sugar and preservatives.
o For the next 100 days, instead of carbonated drinks, drink water.
o Create a list of 10 healthy, easy to fix breakfast meals.
o Create a list of 20 healthy, easy to fix meals which can be eaten for lunch or dinner.
o Create a list of 10 healthy, easy to fix snacks.
o Use your lists of healthy breakfast meals, lunches, dinners, and snacks in order to plan out your meals for the week ahead of time. Do this for the next 1 weeks.
o For the next 100 days, keep a food log. This will help you to identify where you’re deviating from your planned menu, and where you’re consuming extra calories.
o For the next 100 days, get at least twenty minutes of daily exercise.
o Wear a pedometer and walk 10,000 steps, every day, for the next 100 days. Every step you take during the day counts toward the 10,000 steps:
o When you walk to your car.
o When you walk from your desk to the bathroom.
o When you walk over to talk to a co-worker, and so on.
o Set up a weight chart and post it up in your bathroom. Every week for the next 1 weeks, keep track of the following:
- Your weight.
- Your percentage of body fat.
- Your waist circumference.
o For the next 100 days, set your watch to beep once an hour, or set up a computer reminder, to make sure that you drink water on a regular basis throughout the day.
o For the next 100 days, make it a daily ritual to mediate, breath, or visualize every day in order to calm your mind.
1. Follow the advice proffered by positive psychologists and write down 5 to 10 things that you’re grateful for, every day.
2. Make a list of 20 small things that you enjoy doing, and make sure that you do at least one of these things every day for the next 100 days. Your list can include things such as the following:
- Eating your lunch outside.
- Calling your best friend to chat.
- Taking the time to sit down and read a novel by your favorite author for a few minutes.
3. Keep a log of your mental chatter, both positive and negative, for ten days. Be as specific as possible:
- How many times do you beat yourself up during the day?
- Do you have feelings of inadequacy?
- Are you constantly thinking critical thoughts of others?
- How many positive thoughts do you have during the day?
- Also, make a note of the emotions that accompany these thoughts. Then, for the next 90 days, begin changing your emotions for the better by modifying your mental chatter.
4. For the next 100 days, have a good laugh at least once a day: get one of those calendars that has a different joke for every day of the year, or stop by a web site that features your favorite cartoons.