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Imagine a scale from 1 to 10, with 1 being the least confident or optimistic and 10 being the most confident or optimistic you could feel. Then give yourself a score for how you feel at that moment, and revisit the score table next week and the week after, and so on.

Scale of 1–10 for how you feel

1–2–3–4–5–6–7–8–9–10

1 = lowest

10 = highest

Keep a record of how you feel here:

Recording things other than your weight and physical measurements is a really motivating and important part of keeping you going. It might seem a bit strange to start with, but the more you do it, the easier it will become.