# 1 Aim for a target 

Need a reason to get off the couch and to the gym? Get motivated by signing up for a 5K. Or book a trip to a bikini destination.

Wake up your desire to exercise by setting a tangible goal with a deadline. If you’re motivated by personal achievement, sign up for a race. Pay your entrance fee and mark it on your calendar. Or, if you’re more motivated by your physique, book a  trip to the beach and buy yourself a cute new swimsuit that you want to look good in. If rewards speak more loudly to you, promise yourself a vacation only if you make it to the gym three times a week. Either way, you’ll have something to look forward to and work toward — and you’ll feel better in the process.  

# 2 Dine with healthy friends

Can’t stop eating until you’re stuffed? Dine with people who practice portion control. Group behavior sets the standards for what’s normal.

You might think that eating alone is the best way to cut back on your calories. After all, if you’re not distracted by good conversation, you’ll be more mindful of how much food you’re shoveling into your mouth. But that isn’t always the case. While it’s true that some people eat less when dining solo, others chow down when no one is watching. If you frequently overeat, your best bet is to dine with people who practice portion control. Because we unconsciously mirror others’ habits, we eat less when others at the table are doing the same. Likewise, if you choose a salad over mozzarella sticks, your dining partner may opt for something more healthful too. 

# 3 Visualize healthy eating

Having a tough time getting all your fruits and vegetables? Visualize yourself eating them — it will help you to actually do it.  

A study at McGill University found that people ate more fruit when they pictured themselves doing it. The reason? Using visualization techniques that allow you to see yourself carrying out your plan can help you accomplish it. Athletes have long utilized these kinds of mental strategies to help them visualize their success. Picturing your performance helps solidify the idea and makes it feel more doable. Come up with a concrete plan — like adding an extra helping of fruit or veggies to each meal — write it down and then envision yourself shopping for, preparing and eating them. 

# 4 Grow a vegetable garden 

If visualization isn’t your thing, try this: develop a green thumb! Gardeners consume more vegetables than people without gardens.

Focus on getting you and your family to eat more vegetables. How? Plant a garden this year. It’s probably no surprise that researchers at Texas A&M University and Texas State University found gardeners, compared to people without green thumbs, are more likely to eat their veggies. Other benefits of getting dirty: The survey also found that gardening increased life satisfaction and self-esteem in older adults. But it’s not just seniors who reap the rewards. Previous research at Texas A&M found that kids who got involved in gardening programs were more willing to try new fruits and vegetables. And you don’t need a big plot of land to grow your favorite crops. If you have a sunny outdoor spot, pot a few herbs or vegetable plants in a small container garden.

# 5 Make willpower work for you! 

Tempted to give up? Don’t. Your beliefs about willpower determine how long and how well you’re able to work on a tough mental exercise.

Think you don’t have what it takes to finish a difficult project? According to researchers at Stanford University, your beliefs about willpower greatly influence how long and how well you’re able to perform a difficult task. If you think of willpower as something that’s limited, you’re more likely to tire out when working on a challenge. Believing self-discipline is not easily depleted, on the other hand, will allow you to persevere for longer. The same holds true for procrastinating and taking breaks. Thinking that your brain needs a few minutes to recharge determines how long you’ll be able to stick with a task before losing focus. According to procrastination expert Piers Steel, willpower has enormous reserves, and trusting in your ability will help you accomplish your goals.

# 6 Give yourself a break

Go easy on yourself: Self-compassion may be more effective than drill sergeant techniques. It’s also linked to greater happiness. 

Don’t beat yourself up for eating that piece of cake or missing a day (or 12) at the gym. Instead, be encouraging and supportive, as you would be to a friend. Having compassion for yourself and your perceived failures may be more effective than tough love when it comes to motivation. Berating yourself can make you feel worse and less inclined to change. On the other hand, treating your shortcomings with kindness and understanding can help protect you from negativity and make you feel more optimistic about your ability to change. The next time you feel discouraged, give yourself a pep talk instead of a lecture. Think of what you might say to encourage a child or a close friend, and treat yourself to that same kindness.