What is the issue or habit you are struggling with? ................................. (addiction, loneliness, depression, obesity, domestic violence, gambling or the Internet for example).
What do you want to do about it? .................................
What will happen in the future if you do nothing? .................................
Is there anything hindering you taking action to beat it? ................................. Avoid or remove it if possible.
What are you doing to overcome the problem? .................................
Start now, right where you are at and develop a plan of attack to overcome and destroy the thing you are struggling with. Aim and hit your target.
- Clearly identify the issue that is troubling you. Write it in the space on the sticker and say to yourself, "Yes I CAN beat ................................. " Wear your yesiCAN wristband or put your sticker in a prominent place and every time you look at it say to yourself Yes I CAN and don’t ever say I can’t.
- Make a strong and clear cut decision to beat it: It all starts with a decision, a choice.
- If your battle is an addiction, the most effective strategy is “cold turkey”. It’s not as smooth at the start but works better than “a long farewell”. Cigarettes can be dealt with gradually but it will probably take you much longer to beat them.
- Problems such as overweight, anger, depression, inferiority, PTSD etc do take time and it is highly advisable to get professional support.
- Be passionate with a “fire in the belly” and win.
- Work out your aim or plan of attack like the steps of a ladder so you can see your progress and every time you reach a new step reward yourself. The top step is your target.
Here is an example of a plan using the goal ladder. Let’s imagine you have a weight loss goal of 12 kilos. Your goal ladder could have these steps. Print the ladder and work on your steps to achieve your goal whatever it is. Get some help to work out your steps if necessary.
Step 1. Clearly set my target to lose 12 kilos
Step 2. Choose a good diet. (Maybe see a dietician)
Step 3. Start an exercise programme. (It would be smart to join a gym)
Step 4. Accountability. (Ask a family member or trustworthy friend to check your progress and encourage you to keep aiming at your target.
Step 5. 2 kilo weight loss. (A loss of 2 kilos! Well done, pat yourself on the back! Go and enjoy a cappuccino with a friend. Remember – Yes I CAN and I will).
Step 6. 5 kilo weight loss. (Wow, you’ve lost another 3, now 5 kilos have gone forever! Go and see a movie with your friend – maybe a bunch of friends. Have another cappuccino and give yourself a treat (but not too big!)
Step 7. 9 kilo weight loss. (Can you believe it? 9 kilos – you have reached 75% of your target. It is time to reward yourself again – maybe a dinner out with your friends or family, but don’t overdo it!).
Step 8. 12 kilo weight loss. (Congratulations. You are a legend! What an achievement. How will you reward yourself now? How about a stage show or a weekend away? From now on take good care of yourself and enjoy the rest of your life).
Remember – to reach your goal weight you need three things, 1. passion, 2. diet and 3. exercise.
4. If you miss your step, don’t get discouraged. Just admit what went wrong, dust yourself off and aim again at your target. Tell yourself, Yes I CAN and I WILL.
“Try, and if at first you don’t succeed – try, TRY, TRY again!”