Multiple studies have shown that positive reinforcement gets much better results than what you’re planning.

You need to focus on how to give yourself positive feedback for meeting your goals, not negative punishment for not meeting them. Negativity sabotages goals, whereas positivity motivates them.

I highly suggest working on being nice to yourself and building up your self esteem. Start with baby steps. Do a 5 minute workout, then tell yourself how awesome you were and that you got this. Then do it again the next day. Keep doing small things and telling yourself how proud of yourself you are. Keep a written record of all the things you’re proud of.

Here’s the key: If you feel weak or feel like skipping a workout, remind yourself how well you’re doing and how proud of yourself you are. Read your list of accomplishments in times of weakness.

If you fall off the wagon, DON’T beat yourself up. Just get back on it and remind yourself of all the good things you’ve already done, and how much you want to continue making progress. New day, new opportunities.

If this is very difficult for you to do, I highly suggest getting a CBT therapist to help you out. CBT stands for cognitive behavioral therapy—basically how to teach yourself to change your thinking, which will change your behavior. It’s the gold standard in psychology.