Another year has begun and you’ve likely made a New Year’s resolution (or two). Perhaps it was to lose some weight. Eat better. Maybe even read one book a month. Whatever your resolution, to reach your goal you’ll need to be committed and motivated

But this is easier said than done. So we’ve enlisted the help of Colleen Cannon, founder of Women’s Quest mind and body retreats for women (www.womensquest.com), to come up with five easy ways to stay motivated and energized so that you can stick to your resolutions throughout the year…and beyond!

1. Start slow. Don’t rush into your resolution. Take baby steps. “Many people stay on their resolution program for a week, but then get tired and don’t stay committed,” says Colleen. “But if you start off slow and relax a bit you’re more likely to feel less stressed and thus more energized and motivated.” She suggests taking a minute to yourself each day—a few minutes if you can spare—to relax and just breathe. You can do it while sitting at a stoplight in the car or at your desk.

2. Watch your thoughts. “Your mind is very powerful and your body will react to what you are thinking about,” notes Colleen. “If you think you are fat, you are unconsciously telling your body that you are fat so your body will accept being that way.” Instead of thinking negative thoughts, focus on encouraging yourself. Don’t be afraid to ask others around you—friends, husband, children—to give you praises, too. The more support, the better.

3. Drink water and eat well. Fuel your body with healthy foods and stay hydrated—remember, eight glasses of water a day. You’ll be surprised at how much more energy you will have and be able to focus better on your goals.

4. Keep a list. One trick that Colleen follows each week is to create a written list in two columns of to-do items. “Creating this list can help you get focused if you’re feeling busy and overwhelmed,” says Colleen. In the right-hand column, write everything that you need to do. For example, finish a work project, get groceries, walk or jog two days. In the left-hand column, write everything you would like to happen. Things like your boss complementing you on a job well done or maybe fitting in a yoga class or coffee with a friend. At the end of the week, if you didn’t accomplish everything, it’s okay. Feel good about what you did and then look ahead to the next week.

5. Stay positive. “Women are very hard on themselves,” says Colleen. “So if you’re bummed out about not losing weight or accomplishing a goal, flip the switch for yourself by doing something that makes you feel good.” Colleen suggests taking a walk, listening to some favorite music or calling a friend to chat. “Happy molecules help you stay motivated,” she says with a smile.

Rebecca Heaton is a sports and fitness writer and editor who contributes to a number of regional sports and fitness publications around the country.