Article in English: Saying you'll get going "tomorrow" is the same as never starting at all. Tomorrow is a day that never comes. In order to change, you must not procrastinate, you will achieve nothing by putting it off. Once you have a main goal in mind, break it into smaller, “milestone” goals. (Some people call these “macro” and “micro” goals).  These will make the larger goal a bit more digestible and will give you opportunities to celebrate as you reach small goals along the way.  If you find yourself hesitating to start working towards your goal because your end goal is overwhelming, try forgetting about it and focusing instead on your first milestone goal. For example, if you want to lose 45 pounds over the course of 2 years, don't worry about that final number of 45.  Just start with your first goal, which might be losing 5 pounds. Try making a reverse calendar.  If you start with the (time-bound) end goal, you should be able to work your way backwards in time, setting “milestones” or shorter goals to achieve until you get to the present day.  You may have to revise your calendar a few times to fit everything in your given time frame (or you may need to reevaluate the end-time of your final goal). A reverse calendar will help give you a specific starting point and can help you make the first step, which is often the hardest. Recognizing your progress with positive emotion and outside treats will keep you going for the long-term. Throw your fists into the air, watch that extra 30 minutes of TV, or treat yourself to an expensive dinner. Try not to use rewards that are counter to your progress. If your aim is to lose weight, for example, reward yourself with a new outfit or a mini-vacation, not a third helping of ice cream. While working towards goals, you're likely to feel a wide range of emotions that are a normal part of life.  If you find yourself having emotions that relate to the achievement of your goals or of changing yourself, try using them to your advantage:  When you have experienced a milestone or “micro” goal,...

Summary in Vietnamese:
Bắt đầu ngay bây giờ. Chia mục tiêu lớn thành nhiều mục tiêu nhỏ. Tự thưởng bản thân. Sử dụng cảm xúc. Làm bản thân không thoải mái.