Wiseman's 59 Seconds - Motivation

59 Seconds is a really good book and a fun read.  It's basically a scientific look at self-help topics - what really works, what doesn't.  Wiseman covers it all - from parenting to happiness, weight loss to dating and relationships.

Here's my notes on the chapter on motivation:

On daydreaming (as related to weight loss) - you'll have better results by not having positive fantasies about how great you'll do but by being negative and seeing the pitfalls.  Apparently being a negative Nelly led to 26 pounds more weight loss over a year than the positive visualization people.

The best tactics for succeeding with your goals are: 

1. make a step-by-step plan (with sub-goals etc. that are concrete, measurable and time-based)
2. tell other people about your goals
3. think about the positives of achieving the goal - like buying new clothes!
4. have rewards that don't conflict with the goal - eg. don't have a special meal out when you've lost 5 pounds, go buy yourself some flowers or a new pair of jeans instead
5. record your progress in writing

Use the Zeigarnik effect - "the tendency to experience intrusive thoughts about an objective that was once pursued and left incomplete"

Use doublethink:  Visualize the process of seeing yourself doing the things that will allow you to succeed with your goals as well as seeing yourself succeeding.  Be optimistic about getting to your goal but realistic about all the problems you'll face.  Focus on your #1 & #2 benefits to getting what you want - then focus on the barriers.

Dieting and drinking:  Women should eat normally, then slow down 1/2 way through the meal; men should eat slower all the way through.  Use smaller plates and thin, tall glasses.  Move the easy to overeat food out of sight.  People eat more when distracted.  People using large spoons and bowls take a lot more food.  People who keep a daily food record lose twice as much as those who don't.  Make yourself exercise by thinking about how much you'll regret not doing it.  Eating out of small-portion "diet packs" can make you eat more.

Another interesting read:  25 famous thinkers and their inspiring daily rituals.