Tell a friend. Tell your spouse, roommate, parents, or children. Telling the world of your intention is an excellent technique to ensure its completion. Make the world your support group. On F riday, F ind a reward.
Rewards can be difficult to construct.
A reward must be something that you would genuinely withhold from yourself if you did not earn it. Don't pick a movie as a reward if you plan to go to anyway. If you don't complete what you set out to do, and go to the movie anyway, the movie would be an ineffective reward. When you legitimately reap your reward, notice how it feels. You may find that movies, clothes, or an extra hour studying one of your favorite subjects are more enjoyable when you feel like you've earned it.