1; Instead of counting sheep, count peacocks, giraffes, or emus!

2; Go to bed at same time every night, and get up at same time every morning.

3; Sleep on a good, firm mattress.

4; Lie on your back and gently rub your stomach in a circular motion. Gradually let circles get bigger and bigger. 5; Avoid alcohol, caffeine and tobacco.

6; Start at one, two, or five hundred, and count backwards down to one.

7; Try to recall a poem that you used to know off by heart when you were at school.

8; Think of a boy and girl’s name starting with each letter of alphabet. For example; Albert and Alice, Bryan and Betty, or Carl and Camilla. See how far you can go.

9; Listen to a recording of crashing waves, dolphin sounds, heartbeats, or raindrops.

10; Don’t have tea, chocolate or cola in evening.

11; Imagine walking through a lush valley. Hear birdsong, smell trees and visualise beauty of countryside.

12; Sleep in a well ventilated room.

13; Don’t have temperature of your room too hot, or too cold.

14; Sleep on your back, as this enables your internal organs to rest.

15; Do not fall to sleep on your front, as this results in shallow breathing and causes pressure on your internal organs.

16; Drink warm milk ten to twenty minutes before retiring.

17; Stretch your body. Point your toes, arch your back and stretch your arms above your head, then relax completely.

18; Try to recite National Anthem in your head.

19; Make a long list of words in your head by changing just one letter at a time, for example; part, past, post, most, mast, etc.

20; Have a drink of herbal tea before retiring to bed. Some health food stores sell blends which are designed to aid restful sleep.

21; Fifteen minutes of exercise a day will supply your body with activity and oxygen it needs to relax at bedtime.

22; Make a list of everything that is bothering you and therefore keeping you awake. Imagine yourself writing list onto a piece of paper and then screwing it up and throwing it away.

23; Try to settle yourself by repeating soothing words to yourself, such as calm, peaceful, relaxing.

24; Imagine you are sewing hem of an extremely wide curtain. Use tiny stitches and visualise in detail every stitch you make.

25; Try to get your partner to give you a relaxing massage just before bed, or while you are both in bed.

26; Make love.

by Stephen Holt

How is your New Year's fitness resolution going? Have you run out of steam?

Maybe problem was not doing right exercise at start of your program.

No, not physical exercise. Mental exercise.

The key to "motivation" is realizing what your "motives" truly are.

Answering these thought-provoking questions *in writing* will help you clarify your vision and enhance your commitment by helping you to focus on your true motives.

You'll also have a permanent record of your values and priorities that you can periodically use as a reminder that will rekindle your motivation.

Step 1. Simple. Start with writing what you want in general. For example: "I want to lose weight." Write as many goals as you want.

Step 2. Now it's time for details. For each of your three most important general goals, write down *exactly* what you want.

You know SMART acronym by now: Specific, Measurable, Attainable, Realistic and Timed.

Keep in mind that a safe rate of *fat* loss is 1-2 pounds a week. With my clients, we pick a date first, then work backwards using a pace of one pound per week.

It also helps to write each goal in present tense so that it becomes an effective affirmation.

An example would be: "As of [date seven weeks from now] I weigh [seven pounds less than today]."

However, since your rate of weight loss is non-linear and not entirely in your control, "activity goals" - such as working out three times a week - are less frustrating.

Step 3. Write down WHY you want it.

This is what motivation truly is. You don't really want to lose seven pounds just to be seven pounds lighter.

You want to lose weight because you believe that being lighter will make some positive change in your life.

What is it that you *really* want? It's never weight itself.