Okay, this is good AND free. I've lost 7 pounds in the last 2.5 weeks - my new behaviour was kicked off by a significant medical scare but reinforced by keeping track of my behaviours using http://www.joesgoals.com/. I had a very busy - but well behaved - weekend, then I was sans-internet for 3 days while working on a client's site - and the software sent me the gentle reminder below.
I've also been using the site to recognise my 5 year old daughter's good behaviour and it's helped turn her from a darth vader back into Anakin Skywalker, so to speak.
From: Date: Fri, Feb 15, 2008 at 11:06 AM Subject: Reminder: Update your goals on Joe's Goals To: clarke.ching@gmail.com
Hi clarke,
This is a friendly reminder from Joe to let you know that your account hasn't been updated for a few days. You currently are receiving this alert any time your account has not been active for more than 7 days.
Update your goals now: http://www.joesgoals.com/
If you are interested in behaviour change then take a look at the books by Aubrey Danielswhere he points the *ABC*'s of long lasting behaviour change. In my case the *A*ntecedent was some scary blood test results, which caused the new *B*ehaviour - no snacks, no second helpings, no cheese, and a good walk each day - which I've been reinforcing with positive *C*onsequences - recording the good behaviours each day, noticing the weight loss on the scales every few days, and lots of blood sugar checking using my glucometer. The se positive consequences seem to be working for me and keeping the behaviour going. The reminder note was very useful for reinforcing the reinforcement - I felt guilty when I realised how long I'd left it.
