Then here are three top tips in less than a minute.

First, make a pledge by telling your friends and family what you're trying to do.

This not only creates a fear of failure but also a sense of support.

Second, create a detailed plan by breaking your goal into a series of smaller steps.

So don't just say you going to the gym more, but rather you're going to go on Tuesdays, Thursdays and Sundays, at exactly 6 p.m.

Third, plot your progress.

For example, you might try keeping a journal, using an app, creating a spread-sheet, or even sticking updates to the fridge.

And so next time you want to achieve the goal, remember the three P's: pledge, plan, and plot.