What it takes to change fitness behavior:

1. Readiness to Change
   
   • How sick and tired are you of being sick and tired?
     
     
2. Realistic Expectations and Rule Release
   
   • Decide ahead of time when the rules won't apply (e.g. Thanksgiving)
     
   • Allow for lapses -- realize that "good enough" may be as good as "perfect"
     
     
3. Goals and Commitment -- make them both tangible and intangible.
   
   • If your are an E_F_, leverage some social pressure and pride by telling your plans to everyone you know
     
   • If you are a J, write a written contract, monitor your progress, and schedule a specific time to review your progress.
     
     
4. Create consequences -- positive and negative, immediate and long-term, bonus rewards for sustained behavior.
   
   • Make some of your rewards the avoidance of negatives/penalties (no dessert!)
     
   • Make some the receipt of positives (massage this week!)
     
   • Avoid using food as a positive reward.
     
     
5. Be willing to make mistakes -- instead of quiting when you go "off course", try again, and again, and again. You can't fail until you stop trying.
   
   
6. Remember that thoughts precede action -- HAVEN'T YET doesn't mean CAN'T.
   
   
7. Find type-specific solutions for the times you get stuck:
   
   • "P" -- out of sight, out of mind? Post lists!
   • "N" -- mental rehearsal / imagery -- see yourself doing the activity
   • Design a reward system based on type-- fixed Interval (once a week like a paycheck -- SJ) or Fixed Ratio (after 5 successes -- NJ) , for "P" -- define more flexibly -- 'three out of five'.
   • Consider using visual progress charts with stars or check marks.
     
   
   
8. Instead of using something stressful like fitness to manage your stress, try using a playful activity -- over 100 free ideas here: Ice Cream for the Soul