The toughest part of behavioural change (aside from the first step) is maintaining the positive change over the required course of time to see the benefits of your change. The tough period between working on your health goals and not gaining instant health gratification, be it fat loss or muscle gain (usually the first couple of months), can be mentally challenging. One of the best ways to counter this period is to break your weeks down into manageable and achievable goals. This will help create a link between your short-term goals and longer-term ones and give you a visible pathway toward the results you seek. This simplification of your health week and the required habits you need to form/ maintain makes it easier to convince yourself (and your brain) that it can be done. Having gotten through each daily ‘challenge’ your intrinsic rewards will be enhanced and give you extra incentive to repeating the positive dose the following day and the day after that, bringing you ever closer to the end result you seek!