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Logging your daily achievement can be a productive way to reinforce positive actions as you progress. In working together, I want you to focus your thoughts and the words you speak on positive ideas. Negative thoughts and words will do nothing but keep you fat, so at the end of the day, writing down your thoughts on how well you have done can really help motivate you in the days that follow. Of course, I’m not suggesting there will be no issues or rocky patches along the way – after all, as a human being you are fallible. However, what I would direct you to do is to write down solutions to some of the bumps and traps you might encounter in your daily report instead of just listing the problems. Once again, remember problems and excuses are the enemy and keep you fat. Use a logbook to write down your successes using the following framework:

 Success with food, including the type of food you ate during the day based on the 80–20 rule of eating. Include successes in portion control.

 No matter how small, success in doing some exercise: examples might include getting up at 7am and doing half an hour’s brisk walk before getting ready for work.

 Success in your positive attitude, such as remembering to tell yourself that weight loss is exciting and actually easy.

 Dealing with aspects of your life that have made you fat, such as ditching so-called friends who demotivate and drain you, and taking up hobbies and interests to alleviate boredom.

 Successes using the mind programming tools I explain later in this book (see page 155).

This is not an exhaustive list. Feel free to write anything in your daily success report that will help to keep your motivation sky-high.