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you should make to yourself as you start your journey of transformation. Go back to the list and pick one to three promises from
each
category that you’d like to focus on first, no more. If you need to tweak a promise so it aligns better with your situation, don’t hesitate to do so. Then write your promises down. Remember to choose promises you believe you can keep. Your integrity and dignity are on the line!
    My Food Promises:
    1.
    2.
    3.
    My Body Promises:
    1.
    2.
    3.
    My Mind Promises:
    1.
    2.
    3.
    From among these, choose the very first promise you want to make to yourself. Make it something you can accomplish by the end of the day today. Put it down in writing.
    Today, I promise myself I will:
    Now, take a few steps that will help you fulfill your first promise, and many larger promises to come:
    1. Write it down and post it in at least three places where you’ll see it often.
    2. Tell someone your promise and ask for that person’s support. (You can also make it a status update on Facebook, a tweet on your Twitter account, and/or a declaration on my Facebook page!)
    3. Identify the baby steps you need to take to meet this commitment to yourself. Take these steps one by one.
    4. Identify the markers you can use to measure your progress toward fulfilling your promise.
    5. Keep a daily log of your successes and setbacks.
    At the end of the week, have you kept your promise? Did you eat every three hours? Take walks on your lunch break? Share your feelings with someone? If you did, give yourself a big pat on the back and a reward, such as that scarf you’ve had your eye on or that trip to the movies. If not,
don’t be hard on yourself
. Work on your promise for as long as you need to.
    Once you’ve kept your first Power Promise, choose another of thepromises you wrote down above and focus on that for the next week. Keep going down the list—you’re doing great!
The Third Secret: Fall Without Failing
    Sometimes, even when we make small, attainable promises, or set small, attainable goals, we don’t manage to keep them. What now? Are we destined to fail? Not at all. We only fail when we lose belief… give up… stop trying.
    Look, nobody’s perfect. We’re all human, and life happens. We’re all going to fall sometimes. In fact, we’re going to fall many, many times in our lives! If you remember this—if you
expect to fall
once in a while—you won’t be surprised when you do. You’ll be prepared. I’m going to prepare you to fall without failing. See, there are three simple steps to getting back on your feet after you fall. Simple, but incredibly powerful.
    If you’re prepared with the knowledge of these three steps and are willing to follow them, you’ll always be able to keep your falls from turning into failures. Take these steps whenever you stumble during your journey to transformation, and you
will
reach your goals! You’ll be able to get back up after you fall if you confess, reassess, and recommit.
COURAGE TO CONFESS
    The very first thing you need to do to recover from a fall is to confess. Get that emotional weight off your chest. Walk right over to a mirror, look yourself in the eye, and
confess to yourself
that you broke a promise you made to yourself or fell short of a goal. Don’t keep any of the facts or feelings in. Let it all out! After you confess to yourself,
confess to somebody else
. Saying it out loud, to another person, makes your confession that much more powerful. Spell out the gory details, no matter how disgusting or embarrassing you think they are. Confession is one of the mightiest tools of transformation.
    But I’ll be honest with you: This is without a doubt the most difficultaspect of transformation. It sounds terrifying because you don’t want to look bad in front of anybody else and risk scaring them off. Trust me, you won’t. But you need to free yourself from shame and regret. It takes courage, authenticity, and determination. When you confess, to yourself and to