1.) Set one, EASY, measurable goal. Set your goal (plan it and stick to it). Don't just say you are going to exercise, be specific. Determine what your goal is whether it is walking, bicycling, jogging, elliptical, treadmill, etc. This has to be very specific and you should write it down (on a calendar, exercise log, bulletin board, phone reminder, etc). Then set an appointment. Determine a time and stick to it. As for measurable, you should be able to say whether you hit or miss your goal. If your goal is walking 1/2 a mile, bicycling for 30 minutes, doing 10 minutes on the elliptical, etc. Something that is measurable and you can say, "yes, I did it" or "I need to work on that."
2.) Log it. Keep an exercise log and write all your hits and misses. This holds us accountable and pushes us to do better.
3.) Report to others. I find that having a exercise support person, whether exercising with you or just someone to bounce your accomplishments off of, truly helps. If you have someone else keeping up with your exercise routine and holding you accountable, you are more motivated to stick with it.
4.) Add additional motivation as needed. Rewards are often a great motivator. I have seen many different versions of this and for some a small motivation works, others need more.
Examples: A exercise jar: Every day that you exercise and meet your goal, place a dollar into the jar. Once you lose 5-10 pounds, take that money and buy yourself something new.
Weight loss jars: Some people are very visual. Get two jars and place pebbles, marbles, pennies, etc in one with your current weight on the outside. As you lose pounds, move those into the other jar to see what you have lost.
There are so many ways to do rewards, find something that works for you.
And the journey continues...
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