some stuff I've learned both as a psych researcher and this year as a person trying to stay committed to very complex rehab!

• when we say set attainable goals WE MEAN IT! Cut the goal in half. Ambition is the mind-killer. Attainable is the recursive motivation feeder.
• mindful tracking means make it easy for yourself to see your effort, not fixate on outcomes
• we overestimate the cost of lapse, remind yourself of this
• we underestimate the benefit of small but frequent versus mega and occasional, remind yourself of this (this is also part of 'attainable')
• use attention management and intrinsic motivation to your advantage. What would it look like to cultivate deep, "this is worth doing in the moment" feelings about your thing? What do you need to add/subtract to get there?
• Practice self-compassion as a motivator, it works much better especially for truly hard stuff.

Cat Hicks