I've had an app called 30/30 on my iPhone but I really just started using it. What you do is you put in a task, and how much time you think it will take to complete it. So for my job I have me doing 50 minutes of work, and then taking a quick break. During that break, I try to walk for three minutes. Why three minutes? Because my Fitbit wants me to get 250 steps per hour. I'm not sure why, but I'm finding by taking this quick three minute break it reminds me of my weight loss journey and keeps me focused. It is a quick easy goal, and they builds my confidence. As a big chunk of weight loss is mental, those "Wins" come in handy. It's free. Click HERE to go to the app. Unfortunately there is no android version.   The Mechanics of Disappointment You become disappointment when reality does not meet expectations. It's that simple. When we get disappointed, and life doesn't go the way we want, we get disappointed, and often we "fix" that feeling with food. The disappointment makes us feel unworthy, and the food just reinforces that when we look at the scale the next morning. I watched a movie on Netflix call "Tony Robbins: I'm Not Your Guru" and at one point he said the problem with many of us is we have problems. We think we shouldn't. Because we have problems, we feel like a failure, and then we are off to the races. One quick note, while Tony is 100% professional in his books, he does like the F-word when talking live. Life is hard. There are so many different pieces parts, and most of them are unpredictable. We need to focus on the things we have control over (our attitude, our food, our actions). When we reality doesn't meet life's expectations it is time to sit back and ask why. Is there anything we could've done better (again focusing on things YOU control), and how much of the disappointment was part of things we can't control? We can either lower our expectations (cause some times really, really good is great even if it is not perfect). We can come up with new strategies, learn from our mistakes, and move forward with courage. We can pat our selves on the back for having the courage to fail. That failure is taking us one step closer to success. Here is the trailer. https://youtu.be/HUHMZf3qwsQ For me, I wanted children my whole life. I adore kids. I melt when my little great niece says "I love you Unc." To make a long story short, I spent myself into bankruptcy trying to have one with my first wife. We couldn't have any kids. So while the whole world has their spouse, child, white picket fence, I've always felt like I'm on the outside looking in. Meanwhile, I have a great job, great friends, a cool apartment with air conditioning (as I sit here we are in the middle of a heat wave). Life could be so much worse. We need to focus on the attitude of gratitude. There are plenty of people who need love, even if they aren't your offspring. Get A Tony Robbins Audio Book For Free If you've never heard of Tony Robbins, and you're not a current Audible subscriber, check out Audible and get a free book (Tony has a ton. I liked "Awaken the Giant Within."). It's free, and if you cancel within the first thirty days you can keep the audio book. www.logicalloss.com/audible