� Set goals: For example, to add one fruit serving in a meal every day� Measure progress: Count the distance traveled in 6 minutes every day. An improvement of 30 meters in distance walked is significant.� Make goals that are achievable. For example, dont set a goal of a daily 5 mile run if youre out of shape.� Make realistic goals: Quitting smoking or losing weight without a doctors help may not be realistic but an additional fruit serving a day is a small, manageable step toward better health.� Set time commitments: Pick a date and time to start.