Think of all the times you've stated: "I'm really going to make a change this time," or "This year, things are going to be different." You set your sights on a goal, like pursuing a more active, healthy lifestyle. You have every intention of following through. Then somewhere along the way, you lose focus, encounter an obstacle, or time just gets away from you. Regardless, there goes your motivation to continue toward your goal, and it ends up fizzling away. You become discouraged, which makes you less inclined to follow through on your next attempt.

Stamp It in Ink

It's time to make your commitment stick, for good this time. But how? First of all, you have to identify exactly what you want to accomplish. It's difficult to form a plan if you don't know what you're trying to achieve. Pinpoint your goal and then write it out. Once you set them in ink, your objectives become more tangible — more defined — and you're more apt to take ownership of making them a reality.

When you've decided to take action, you have to be prepared to manage potential obstacles. It helps to list all possible factors that could hinder your efforts. Once you know what you'll have to overcome, you won't be surprised when you encounter those hurdles along the way.

Out with the Old, in with the New… Gradually

Now you can coordinate a strategy for success. Understand that change is not something that happens naturally or instantaneously. You're comfortable in your present lifestyle because you've formulated habits that dictate what you do and how you do it.

To genuinely commit to a new, more active way of life, you must be willing to develop new habits that replace the old ones. This takes time and discipline, so don't get frustrated if the transition isn't as smooth as you would have hoped.

Studies show it takes about 21 consecutive days to develop a new habit. Pace yourself and concentrate on altering only one or two habits at a time to avoid overwhelming yourself with a whole series of bold endeavors. For instance, if you're just starting to exercise, pick three days during the week when you plan to walk for 20 minutes. Don't modify other aspects of your daily schedule until you're ready — give yourself the chance to settle into the first change before you tackle another. As long as you continue to adjust your habits slowly, you'll improve your overall lifestyle and maintain your motivation to follow through on your plan.

Pat on the Back

As you journey through the initial period of your new habits, when you still have to apply conscious effort, reward yourself at the end of each successful week. Pick something you enjoy to award a job well done. You're more likely to keep progressing if you have something to look forward to each step of the way.

Eureka!

Once you've gradually integrated a new habit into your daily life, relish in the accomplishment. You've succeeded at one of the hardest parts: setting in motion the venture to be more active. Use your achievement as incentive to establish more long-term goals. Now you can get creative. If you've incorporated walking, jogging, or other activities into your new lifestyle, be bold and daring. After all, the lines of your comfort zone have been redrawn; you can discover exciting, innovative steps to take outside your new environment:

• Try new exercises or sports
• Invite others to participate in your journey including each achievement along the way
• Help someone you care about with their physical activity goals.

Keep stretching yourself to try new things and you'll never be bored with physical activity that lasts a lifetime.