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When thinking about what goals you want to achieve, whether short or long term, aim to understand the root of these goals. People who set realistic goals and expectations have higher self esteems. You can ask yourself the following questions: What is the root of my goal? When did it develop? Why do I want to achieve this goal? Is it based on my desires or someone else's (e.g. partner, parent, teacher)? Can I realistically achieve this goal based on my personality and past experience? What is the purpose of achieving this goal? What is most important to you? Perhaps your job or your relationship. Focus on the top three things that matter in your life and make sure that you are giving your time and energy to those activities. If you have time and energy to do more activities, add them in gradually. Aim for a good balance. For example, you might say that your top three priorities are your family, job, and choir. Schedule weekly quality family time. Make sure you sleep enough to do well at your job. Plan to have a babysitter on choir nights. Other priorities for a university student might be gaining entrance to medical school, being a good student government leader, and staying fit. In this case, plan out your study times for the MCAT. Also, put your student government meetings in your calendar in advance. Map out your work out times. It is possible that at some times, like the week before your MCAT exam, you must focus even more on just one priority. When you set goals or want to change things about yourself, keep in mind that change does not happen overnight. Strive instead to set mini goals as you work towards a larger goal. Also realize that achieving your goal likely has a few consequences but will not necessarily impact your entire life. For instance, if you want to lose weight, focus on the health benefits of weight loss first. Do not automatically assume it will improve your personal relationships or overall happiness. For example, instead of saying, "I'm going to lose forty pounds this year," try instead to lose one pound per week for one month. After this time, reassess your situation and make another mini goal. If your goal is gaining entrance into medical school, set mini goals and tasks, like enrolling in organic chemistry, anatomy, molecular biology, and other courses. Then, focus on doing well in your courses. Eventually, add the goal of acing the MCAT. After this, you can add tasks like writing your essays, receiving recommendation letters, gathering transcripts, etc.

summary: Discover the driving forces of your goals. Prioritize what matters. Set realistic goals.

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A very easy trick to start implementing when you're ordering fast food is going for a kid-sized meal. These mini meals are an easy way to stick to smaller portions and fewer calories. Choosing a kids-sized meal can save you 200-300 calories. And you're not missing out on the "good stuff." Most kids meals still come with similar products to the standard menu options. In addition, many fast food restaurants offer a side or small piece of fruit. Choose small sandwiches as well. Ordering a "double hamburger" or even a "triple burger" will have 2 or 3 times as many calories as a single patty burger. Also skip the option to super-size your meal or make it a "large". Even though it seems like a great deal, you're just adding more calories and fat to your overall meal. Many fast food restaurants are now offering many more foods outside the typical burger and fries. Salads are a newer choice that may offer you a little extra nutrition and save you some calories. Salads are a great choice because you're including a serving or two of vegetables which are naturally low in calories. Do watch out for high calorie toppings and dressings. Items like bacon bits, cheese, croutons or fried protein (like fried chicken) can really put the calories over the top. Read nutrition labels (if available) to help you identify if a salad will be a healthier option or not. Choose salads with grilled protein, low-fat dressing on the side, and a lot of fresh vegetables. Sandwiches and nuggets are a popular option at fast food restaurants. Choose the best option to keep your calories moderate. Try out a snack wrap. Many restaurants now offer small wraps with a piece of grilled chicken inside. They're low in calorie (about 300 calories) and small which is perfect for portion control. Most fast food restaurants offer chicken nuggets. A 4 or 6 piece order is actually somewhat low in calories - about 200 calories. In addition, some restaurants offer grilled nuggets for an even lower calorie count. Stick to a plain hamburger or cheeseburger. When you don't have multiple patties or toppings, these sandwiches are actually moderately low in calories - right around 300 calories. If you have the option, do half of a sandwich instead of a whole sandwich and pair it with a side salad or a piece of fruit. Also ask for whole wheat bread if it's available. If you're ordering a sub, try going for a whole grain bread and ask to make it "lower carb" by scooping out some of the doughy part of the bread. Divide your meal into two or three smaller portions, and bring some of it home to eat the next day. Another easy way to automatically make a fast food meal a bit healthier is choosing grilled or baked items over fried items. Studies have shown that fried foods are not only higher in calories and fat but can also raise your risk of heart disease and type two diabetes if eaten regularly. Choosing a grilled option can save you 100-200 calories per sandwich. Instead of the fried chicken sandwich, opt for the grilled chicken version instead. Fast food restaurants are known for a good breakfast. Plus, many serve breakfast all day long. Choose a better meal to start your day off on a good foot. Breakfast sandwiches and wraps should be simple. Stick with an egg, cheese and a lean protein like ham or Canadian bacon. Or choose a sandwich with egg whites only. Try to avoid sandwiches on croissants, bagels or made with sausage or bacon. Another great breakfast option now available is oatmeal. Watch out for the added brown sugar, but a few nuts or dried fruit is OK. If you're interested in something cold, try fruit and yogurt parfaits. These offer a little protein and fiber and are a great breakfast option.
summary: Go for kid-sized foods. Go for the salad option. Choose a lower-calorie main dish. Always go for grilled over fried. Build a better breakfast.