Telling yourself “I’ll meet my produce goal this week” is a powerful way to reinforce your commitment. Take a minute to listen to the words you’re choosing. When language is strong, so is the physical follow-through. Words like “try” and “maybe” are weak and unhelpful when it comes to behavior change.

Stay strong and determined by writing a commitment statement that expresses real desire to meet a specific goal. The words you use are important; pick them wisely. Here are some examples:

• I will go for a 30-minute walk today.
• I’ll eat at least 5 daily produce servings today.
• I pledge to get 7-9 hours of sleep tonight.
• I vow to choose water, unsweetened coffee, or tea instead of sugar-sweetened drinks today

Write your statement in a highly visible place and read it several times each day. For added effect, say it out loud so you know you mean business.