Behavior change takes time, but is worth the effort. Listeners to my weekly radio program, Janis' Jump Start to Good Health, on Sundays from 4-6 PM (ET) on WWNNtalk.com, and on 1470 AM in south Florida, know that each week I ask them to make a weekly JUMP START PLEDGE.

A JUMP START PLEDGE is a small step that helps you successfully meet a long term health goal. Do this behavior change for ONE WEEK ONLY. If you wish to extend it for an additional week, go for it! If you struggle with your pledge, alter it or try a different one the following week. Small steps bring great rewards.

Here are some examples:

• "I'm going to go be in bed ½ hour earlier this week." J. R.
• "This week, I'm walking for 10 minutes each day when I get home from work." M. R.
• "I will drink a glass of water before every dinner this week. It will help make me feel full and eat less." C.D.