We all want to make positive changes in our life, and Dr. Daniel Amen provides an encouraging roadmap of how to reach our goals and make them stick.

“If you have come to the decision that you want to make changes in your life, you probably want them to happen NOW! But after nearly 30 years of helping patients navigate the change process, I have learned that taking a gradual approach is the surest way to success.

So many people try to change all at once, but this almost inevitably invites disappointment and failure. You don't have to change dozens of behaviors at once. Start with a few vital behaviors—the ones that will have the biggest immediate impact—and go from there.

Here are 5 essential tips to retrain your brain to make the long-term changes you want most.

1. Focus on your successes. 
Rather than dwelling on the habits you haven't managed to change yet, focus on the positive steps you have made. Are you drinking more water? Terrific! Are you...

In his book, Finding the Life You’ve Always Wanted, best-selling author John Ortberg uses a sports metaphor to explain a tried and true method to maximizing your motivation.

He says, “Suppose you woke up tomorrow morning and decided to run a marathon. You put on some running shoes, don the right apparel, and head out the door to begin your 26.2 mile run. Could you do it? What if you tried hard? Really, really hard? If you gave it the ole’ 110%? The obvious answer is, for most of us would be no, of course not.”  

“Too often, we “try to do better” in an area of life. The problem is that trying won’t get us any closer to our goals. Only training will do that.”

No matter how hard we try, most of us couldn’t simply head out the door and run 26.2 miles. If we want to run a marathon, we’re going to have to train for it. Effort alone just won’t cut it.

But what if you woke up each morning and trained to run...