Tip to help engineer change - weekly plan with record

This is a simple and highly effective tip for exercise programs (or any pathway designed for change): write the goal down, and the weekly plan as well. Pin it to the fridge. Tick each task when completed. Replace the planning sheet each week and move last weeks sheet to a folder. Review adherence (tasks completed) after 4weeks and, again, at 12weeks. Compare the total planned number of a given task, e.g. an exercise session, to the number completed. You will be surprised how big the variation is and, also, that you did not notice at the time the scale of variation (difference between plan and actual). Unintended variation is a powerful detractor of positive change in short term plans, but less and less significant as programs move from short to long-term adherence.