Eat that Frog Summary

Eat That Frog!" is Brian Tracy’s no-BS productivity manifesto. The premise? You’re wasting time. A lot of it. Tracy argues that success isn't about being busy—it's about being effective. That means doing the hard stuff first, the “frog,” the task you’re dreading but know matters most. He throws out 21 tactical punches to help you stop procrastinating, get focused, and move the needle. Bottom line: if you want to be more than just another hamster on the hustle wheel, learn to prioritize like your career depends on it—because it does.

Tackle your hardest, most important task first each day.

IS EAT THAT FROG THE BOOK FOR ME?

The book "Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time" is relevant for anyone who struggles with procrastination and wants to increase their productivity. The book provides practical and effective strategies for managing time, setting priorities, and overcoming procrastination habits. It is beneficial for students, professionals, entrepreneurs, and anyone looking to improve their time management skills and achieve their goals.

The book is also suitable for managers and team leaders who want to improve the productivity of their teams. The strategies presented in the book can be applied to individual and team settings, and can help teams achieve their goals and meet deadlines more efficiently.

Overall, the book is ideal for anyone who wants to make the most of their time and achieve more in their personal and professional lives.

EAT THAT FROG CHAPTER SUMMARY

Chapter 1: Set the Table

Before you can eat the frog, you need to know what the frog is. Most people don’t suffer from a lack of time—they suffer from a lack of clarity. Tracy’s first rule of crushing procrastination is simple: Get your sht together*. “Set the table” is code for figure out what the hell you’re trying to accomplish, and put it in writing.

Why does this matter? Because most people drift. They’re reactive. They confuse motion with progress. They mistake being busy with being effective. It’s the adult equivalent of cleaning your room instead of studying for finals. Tracy says: stop. Your first job isn’t to do the work. It’s to define the work that matters.

Start by getting your goals out of your head and onto paper. It’s old-school and it works. Neuroscience backs it up: you’re more likely to act on goals that are written down—there’s a tactile, psychological shift that kicks in when you see your mission in ink. Write down exactly what you want. Then break that into steps. Then rank those steps by impact. That’s how you move from mental chaos to strategic execution.

Imagine you’re a student, mid-semester, and you’ve got a 15-page research paper due. What do most people do? Panic-scroll TikTok and wait until the night before. Tracy would slap that thinking. Instead, map out the paper: topic selection, research, outline, draft, edit, proofread. Assign each phase a deadline. Boom—now it’s not one giant monster. It’s six manageable frogs. You don’t kill procrastination with willpower. You kill it with structure.

Picture a corporate exec with 200 emails, 12 meetings, and five high-stakes projects on their desk. Without priorities, they’ll drown in admin work and fool themselves into thinking they’re productive. Tracy’s method? Block out time for the one or two things that actually generate value—whether that’s pitching investors, closing deals, or making strategic hires. Eat those frogs first. The rest can wait or get delegated.

Chapter 2: Plan Every Day in Advance

Here’s a harsh truth: if you wake up and don’t know exactly what you’re supposed to do, someone else is going to decide for you. And spoiler alert: their priorities won’t make you rich, fulfilled, or productive. Brian Tracy doesn’t dance around this. He throws a grenade into the myth of “going with the flow.” His advice? Plan your damn day—every day—in advance. Period.

Most people treat their day like a slot machine—just pull the lever and see what happens. Emails? Let’s see. Meetings? Whatever’s on the calendar. Tasks? Maybe I’ll get to them. This is how amateurs operate. Professionals, high-performers, people with outcomes that make noise? They architect their day before it begins.

Tracy’s method is dead simple: write a to-do list the night before. Rank the items. Then attack the top one first the next day, no matter how uncomfortable or complex it is. No time wasted. No morning paralysis. No fake productivity. Just impact, on command.

You’re an entrepreneur. Your day could explode in 50 directions by 9 a.m. Client fire drills, investor emails, product issues. But if you sat down the night before and planned: 1) Call top investor, 2) Approve product sprint, 3) Interview marketing lead—you’ve already won. Everything else is noise. When the list leads, the chaos follows.

Chapter 3: Apply the 80/20 Rule to Everything

Welcome to the gospel of ROI. If you’ve ever felt like you're running on a hamster wheel—grinding out hours, busting your ass, and still barely moving the needle—it’s probably because you’re ignoring one of the most powerful laws in business and life: the 80/20 Rule.

Brian Tracy doesn’t just drop this concept for fun—he wields it like a weapon. The core idea? Roughly 80% of your results come from 20% of your efforts. Translation: most of what you’re doing is either noise or dead weight. And if you don’t stop and identify your power moves—the 20% of tasks, clients, projects, or habits that drive the bulk of your success—you’re not working smart. You’re just busy.

Here’s the brutal truth: Time is not your most valuable asset. Attention is. And most people waste it on the wrong crap. Tracy’s message is loud and clear—find the high-leverage tasks and double, triple, quadruple down. Ignore the rest or outsource it. This is about working less on the right things and making exponentially more progress.

You’re managing campaigns across five channels: Instagram, LinkedIn, email, PPC, and podcast ads. You’re burning hours chasing data, tweaking budgets, and running creative reviews. But when you finally audit the results, 80% of the leads and revenue came from just two sources. Guess what? You don’t need to do more marketing—you need to do better marketing. Kill or automate the bottom 80% and funnel your energy into the top-performing channels. That’s not slacking—that’s strategy.

You’re running a project with 15 workstreams, five teams, and three deadlines. Stress levels are at DEFCON 1. But not all tasks are created equal. Tracy would say: identify the 20% of deliverables that hold the rest together—critical path items. Staff them like they matter (because they do), and put the B-team on the nice-to-haves. You don’t win by doing it all. You win by doing the right things with surgical focus.

Chapter 4: Consider the Consequences

Most people don’t fail because they’re lazy. They fail because they’re comfortable. Brian Tracy knows this, and in Chapter 4, he drops the hammer: the fastest way to overcome procrastination is to face the consequences of inaction—head-on, no filters, no therapy talk.

We’re wired for instant gratification. That means we avoid the hard stuff, not because it’s hard—but because the pain is delayed. If skipping the gym gave you a heart attack tomorrow, you’d show up in spandex at 6 a.m. But since the damage takes years to show up, we snooze the alarm. Tracy flips that mental script. He says: train your mind to see the long-term pain of procrastination right now. Use it. Weaponize it.

This isn’t about fear-mongering. It’s about clarity. High-performers don’t run toward shiny objects—they run away from pain they’ve consciously visualized. Want to get stuff done? Picture what happens if you don’t. Picture it vividly. That’s the edge.

You’re unemployed, scrolling LinkedIn, paralyzed by rejection and overthinking every cover letter. Tracy says: zoom out. What’s the cost of not applying? Six more months broke. Another year of stagnation. An ever-growing gap on your résumé. You’re not protecting your ego—you’re sabotaging your future. The rejection stings. But regret scars deeper. Apply. Today.

You’ve got an exam in 10 days. You’re on YouTube watching conspiracy theory rabbit holes and telling yourself you’ll start tomorrow. Tracy would say: imagine failing that class. Imagine retaking it next semester. Imagine explaining that to your parents. Suddenly that Netflix binge feels like burning cash in slow motion. Urgency isn’t a personality trait—it’s a choice.

Chapter 5: Use the ABCDE Method Continually

Let’s be clear: the problem isn’t that you have too much to do. The problem is that you treat everything like it matters equally. Brian Tracy calls BS on that mindset, and in Chapter 5, he delivers a ruthless prioritization framework designed to do one thing: separate the signal from the noise. Welcome to the ABCDE Method—your new operating system for time, attention, and output.

This is not your average to-do list hack. This is strategic triage. Most people wake up and tackle whatever’s loudest—emails, texts, meetings, the illusion of productivity. Tracy says: categorize or die. You take your task list and assign one of five grades—A, B, C, D, or E. Then act accordingly. And here’s the kicker: you don’t touch a B until all the A’s are done. Discipline starts with discernment.

Here’s how the method breaks down:

• A = Do or die. High-value, high-consequence tasks. These are the things that build careers, close deals, or make your boss love you. Skip them and there’s pain.

• B = Important but not lethal. Do them, but only after all A’s are handled. There’s a cost to ignoring them—but it’s irritation, not disaster.

• C = Nice to have. No consequences if skipped. Most people waste half their day here.

• D = Delegate. If it can be done by someone else—let go. Control is a drug. Detox.

• E = Eliminate. Just because it’s on your list doesn’t mean it belongs in your life.

This method is a variant of the 80/20 Rule—just more specific, and more brutal. It’s a scalpel to your bloated to-do list. Most people are drowning in minutiae. The ABCDE method forces you to confront a hard truth: some tasks matter a lot. Most don’t. And many shouldn’t even be on your radar.

A CEO sits down Monday morning. Instead of swimming in email sludge, she pulls out her ABCDE list. “A” is pitching a potential investor who could triple valuation. “B” is reviewing her CFO’s budget memo. “C” is skimming industry news. “D” is rescheduling flights—easily handed to her EA. “E” is deleting the 12 browser tabs of random articles she’ll never read. She tackles the A first, before even thinking about the rest. That’s how winning gets done.

A college student applies the same principle. “A” is a 25% weight research paper due Friday. “B” is reading for next week’s class. “C” is organizing a club event. “D” is asking a friend to take notes on a lecture. “E” is uninstalling TikTok for the week. What happens? He crushes the paper, doesn’t stress-read at midnight, and earns the right to enjoy his weekend guilt-free. Welcome to the compound interest of prioritization.

Chapter 6: Focus on Key Result Areas

Let’s stop pretending you’re “busy.” The real question is: Are you busy doing the stuff that actually matters? Brian Tracy’s concept of Key Result Areas (KRAs) cuts through the noise. KRAs are the non-negotiable zones in your life or career where success must happen—otherwise, you're irrelevant.

These are your battlegrounds. Fail in these, and nothing else matters. You don’t get to outsource them, you don’t get credit for effort. KRAs are binary: did you deliver or not? Everyone has them, whether they realize it or not. The tragedy? Most people never stop to define them. Tracy says: that stops now.

To find your KRAs, ask yourself a blunt, career-altering question:“If I failed at this part of my job, would I still be valuable?”If the answer is no—boom, you’ve just found a KRA.

Once you’ve identified your KRAs, use the ABCDE Method (from Chapter 5) to drill down and prioritize. This isn’t about working more. It’s about focusing your firepower on the areas that actually produce results. That’s how real players operate. They don’t spread themselves across a buffet of mediocrity—they go deep on what moves the dial.

Picture a founder scaling a startup. Her KRAs? 1) Product development, 2) Revenue growth, 3) Customer satisfaction. Everything else is noise. She doesn’t spend her day tweaking fonts in Canva or micromanaging social media posts. Instead, she time-blocks for product strategy, sales calls, and user feedback. ABCDE priorities keep her on task. “A” tasks? Sales decks and customer interviews. “B” tasks? Weekly reports. “C” tasks? Reading competitor blogs. “D” tasks? Anything administrative. “E” tasks? Pointless networking calls. That’s not delegation—that’s domination.

You’re a mid-level manager in a corporate org. Think your KRA is “attending meetings”? Nope. Your KRA is likely: 1) Hitting your KPIs, 2) Leading your team, 3) Making your boss’s life easier. Everything else is window dressing. If you’re crushing those three, you’re untouchable. If you’re not, no one cares how many emails you answered by 9 a.m.

Chapter 7: Create Large Chunks of Time

Let’s be blunt: if your calendar is a confetti explosion of 15-minute meetings, Slack pings, and “quick syncs,” you’re not working—you’re thrashing. Brian Tracy comes out swinging in this chapter with a single, career-altering idea: if the task is important, it deserves uninterrupted, weaponized blocks of time. No multitasking. No context-switching. No dopamine-soaked distractions.

We live in a culture that fetishizes busyness and confuses motion with impact. Tracy’s antidote? Go dark. Go deep. Go for long stretches of time with zero distractions and full mental presence. This is where the magic happens—where deep work lives, where flow kicks in, and where real output gets created. One hour of focused execution beats six hours of half-baked multitasking. Every. Single. Time.

This isn’t theory. It’s how top producers in every field operate. They don’t “find time.” They build fortresses around it. They time-block like their income depends on it—because it does. If you’re constantly shifting from inbox to spreadsheet to TikTok, your brain never enters the cognitive zone where real breakthroughs happen.

Final exams are looming. One student is jumping between group chats, playlists, and pretending to “study” with YouTube playing in the background. Another carves out three-hour blocks, phone off, browser locked down, deep focus on one subject at a time. Guess which one ends up sleeping the night before the exam? Focus isn’t a gift. It’s an intentional setup.

A writer working on a book knows the enemy: shallow work. Every beep, buzz, and browser tab is a direct hit on creativity. So what do the pros do? They block three to four hours a day, every day, same time. Phone on airplane mode. Notifications off. Solitude engaged. Not for vibes—for output. Books get finished not in sprints of inspiration, but in disciplined, deep chunks of time. That’s how manuscripts become publishing deals.

Chapter 8: Develop the Habits of Success

Here’s the cold truth: success isn’t about talent, intelligence, or luck—it’s about habits. The stuff you do every single day without needing motivation or permission. Brian Tracy doesn’t romanticize this. He doesn’t tell you to chase your passion. He tells you to engineer your behavior—because when your habits are dialed in, results become inevitable.

This chapter is all about installing the operating system of high performers. Tracy’s take? Your habits are either compounding your potential or killing it softly. There’s no neutral. If you want to stop procrastinating and start producing, you need to manually install success habits—one at a time—until they run on autopilot. This isn’t sexy. But it works.

Don’t try to change everything at once. That’s amateur hour. The play here is to pick one high-leverage habit, commit to it daily, and build around it. Why? Because discipline builds confidence. Momentum compounds. And success, ultimately, is the result of hundreds of micro-decisions made automatically through consistent habit loops.

You want to get fit, but your inner monologue sounds like a broken Peloton ad. Tracy’s advice: stop fantasizing about hour-long gym sessions. Start with 10 minutes of movement—every day. No exceptions. Morning walk, quick bodyweight circuit, jump rope. Make it so easy you can’t say no. Once it’s ingrained, stack on intensity. That’s how habits are born—not through ambition, but through consistency.

You’re in sales. You know more calls = more deals. But you keep pushing outreach to the bottom of the to-do list. So start small: 5 calls a day. Not 50. Not a heroic sprint. Just 5, daily. Then bump it to 10. Then 20. Before long, the habit’s so baked in, not making calls feels weird. That’s when you’ve rewired your brain—and your commission check reflects it.

Chapter 9: Focus on Key Result Areas

Here’s the reality: not all work is created equal. Some activities generate income, impact, and opportunity. Others are time-sucking distractions dressed up in productivity drag. Brian Tracy’s message in this chapter? Double down on the few things that actually move the needle—and ruthlessly cut the rest.

Your Key Result Areas (KRAs) are the high-leverage zones of your career, business, or life. If you crush them, you win. If you neglect them, you're toast—doesn’t matter how many other boxes you checked on your to-do list. Tracy’s advice is brutally clear: identify your KRAs, and make them the gravitational center of your day.

But here’s where most people blow it—they know what their key result areas are, but they don’t act like it. Why? Because real work is hard. So they default to comfort tasks: inbox zero, checking dashboards, shuffling papers, playing project manager in a group chat. Tracy says: cut the crap. Success isn’t about activity—it’s about outcomes. And outcomes live in your KRAs.

You’re managing a team. Your KRAs? Increase revenue, improve customer satisfaction, reduce operating costs. But you’re stuck updating PowerPoint decks, answering emails, and sitting in back-to-back Zooms where nothing happens. Tracy’s playbook: cancel what you can, delegate what you should, and spend your best energy on your KRAs. That means morning hours go to deal reviews, client insights, and strategy—not calendar jockeying. That’s leadership. That’s leverage.

Founders live in chaos. But the ones who scale don’t just hustle harder—they prioritize smarter. Your KRAs? 1) Build products people want. 2) Acquire and retain customers. 3) Drive revenue. Everything else—social media, minor branding tweaks, random podcast appearances—is just noise unless it’s tied to a core result. Do less. Execute better.

Chapter 10: Apply the 80/20 Rule to Everything

Want to stop being busy and start being effective? Stop treating all tasks equally. Brian Tracy unleashes one of the most savage mental models in business and life in this chapter—the 80/20 Rule (aka the Pareto Principle). The idea is simple, powerful, and borderline uncomfortable: 80% of your outcomes come from just 20% of your efforts. The rest? Noise.

This is not some productivity “tip”—it’s a decision-making algorithm used by people who scale companies, lead industries, and dominate markets. The question isn’t “What do I need to do?” It’s “What small percentage of my activities is actually creating real value?” That’s where you double down. Everything else is either automated, delegated, or deleted.

And here’s the kicker: this applies to everything—clients, products, tasks, meetings, even people. If you want to stop spinning your wheels, identify the high-yield 20% and get religious about it. Obsess over it. Guard it like it’s your equity stake—because it is.

Let’s say you're running an e-commerce brand. After reviewing your data, you realize that 80% of your profits come from 20% of your products. What do most people do? Keep pushing the entire catalog. What do smart operators do? Focus like a sniper on the high-margin winners. Improve them. Promote them. Scale them. Everything else? Cut or bundle. That’s how profits grow—not through more effort, but through smarter effort.

You’re studying for finals, and your syllabus is 200 pages deep. But if you audit past exams or ask your professor what matters, you realize that 80% of your grade will come from 20% of the material. Smart students don’t try to brute-force the entire textbook. They identify the high-impact content—core theories, formulas, likely essay topics—and master that. That’s strategic focus. That’s how you get results without burning out.

Chapter 11: Practice Creative Procrastination

Here’s the irony no one talks about: you’re already procrastinating—every single day. The only question is whether you’re doing it strategically or just letting chaos dictate your priorities. In this chapter, Brian Tracy drops a paradoxical truth bomb: Procrastination isn’t the enemy. Dumb procrastination is. Smart procrastination—what he calls creative procrastination—is actually a competitive advantage.

Let’s get real: you can’t do everything. There will always be more on your plate than you can finish. The solution? Delay or ignore the right things on purpose. That’s what creative procrastination is—consciously pushing the trivial to make space for the critical. It’s the 80/20 Rule’s sneaky cousin: 80% of the crap you’re procrastinating on is irrelevant anyway. Tracy’s saying: lean into that. Procrastinate like a tactician.

This isn’t laziness. It’s strategic neglect. Your job is to figure out which meetings, emails, tasks, and obligations don’t deserve your attention right now. Not everything urgent is important. And not everything important is urgent. The goal is to spend your time on the highest-value activities—and delay, delegate, or ignore the rest without guilt.

You’ve got two projects on your plate. One is a flashy internal initiative with no real ROI. The other is a make-or-break client proposal due Friday. Creative procrastination says: let the internal project wait. Don’t spend energy trying to be a superhero. Put all your firepower into landing the client. That’s the needle-mover. That’s the KPI. Everything else is noise until that’s done.

Midterms are here. You’ve got two exams: one counts for 10% of your grade, the other for 40%. Most students split their energy evenly and end up mediocre on both. Not the smart ones. They go hard on the 40%, build a performance buffer, and let the 10% test ride a C+ curve. That’s not slacking. That’s a calculated academic ROI play.

At its core, Eat That Frog! is a tactical strike against procrastination. No fluff, no motivational mumbo jumbo—just clear, actionable strategies to stop wasting time and start executing on what actually matters. Brian Tracy gives you a playbook to dominate your day by focusing on high-impact tasks, ignoring the noise, and building habits that drive real results. Whether you're running a business, climbing the corporate ladder, or just trying to get your life together, this book hands you the tools to prioritize like a boss and produce at scale. Read it, apply it, and watch your output go vertical.

EAT THAT FROG LEARNING SUMMARY

1. Set Clear Goals: The first way to stop procrastinating is to set clear and specific goals for what you want to achieve. This helps you stay focused and motivated, and gives you a roadmap to follow.

2. Plan Every Day in Advance: Plan out your day the night before, so you know exactly what you need to do when you wake up. This helps you avoid wasting time figuring out what to do next and helps you stay on track.

3. Apply the 80/20 Rule: The 80/20 rule states that 80% of your results come from 20% of your efforts. Focus on the tasks that will have the most impact on your goals and prioritize them accordingly.

4. Use the ABCDE Method Continually: This method helps you prioritize tasks based on their importance and urgency. A tasks are the most important, while E tasks are the least important.

5. Focus on Key Result Areas: Identify the areas that are most important to achieving your goals and focus on those areas first. This helps you make progress towards your goals and avoid getting sidetracked by less important tasks.

6. Obey the Law of Forced Efficiency: This law states that there is never enough time to do everything, but there is always enough time to do the most important things. Prioritize your tasks and focus on the most important ones first.

7. Prepare Thoroughly Before You Begin: Take the time to prepare for your tasks before you start. This helps you avoid mistakes and stay on track.

8. Do Your Most Important Task First: Tackle your most important task first thing in the morning when your energy levels are highest and your willpower is strongest. This sets the tone for the rest of your day and helps you stay productive.

9. Single-Handle Every Task: Focus on one task at a time and avoid multitasking. This helps you stay focused and get more done in less time.

10. Start Early and Work Hard: Start your day early and work hard to achieve your goals. This helps you get more done and feel more accomplished at the end of the day.

11. Focus on Results, Not Activities: Measure your progress based on results rather than activities. This helps you stay focused on what's important and avoid getting sidetracked by busy work.

12. Practice Creative Procrastination: Learn to procrastinate on low-priority tasks and focus on the tasks that will have the most impact on your goals. This helps you avoid wasting time on tasks that don't matter.

13. Use the Travel Time Rule: Use your travel time (e.g., commuting) to learn something new or plan your day. This helps you make the most of your time and stay productive.

14. Slice and Dice the Task: Break down large tasks into smaller, more manageable pieces. This helps you avoid feeling overwhelmed and stay focused on making progress.

15. Create Large Chunks of Time: Schedule large chunks of time for important tasks that require focus and concentration. This helps you avoid interruptions and stay on task.

16. Develop a Sense of Urgency: Cultivate a sense of urgency and take action on important tasks as soon as possible. This helps you avoid procrastination and get more done.

17. Focus on Your Key Constraints: Identify the obstacles that are preventing you from achieving your goals and focus on overcoming them. This helps you make progress towards your goals and avoid getting stuck.

18. Put the Pressure on Yourself: Challenge yourself to achieve your goals and hold yourself accountable for your progress. This helps you stay motivated and focused on making progress

19. Prepare Thoroughly Before You Begin: The more prepared you are before starting a task, the easier and faster it will be to complete it. This means breaking down a task into smaller, manageable steps, gathering all necessary materials and resources, and eliminating any distractions or obstacles that may interfere with your progress. The author emphasizes the importance of planning ahead and anticipating potential roadblocks in order to stay on track and meet deadlines.

20. Maximize Your Personal Powers: This means understanding and utilizing your own natural rhythms and energy levels to increase productivity. For example, if you are most alert and focused in the morning, schedule your most important tasks for that time period. If you need breaks throughout the day to maintain your energy and focus, incorporate them into your schedule. The author emphasizes the importance of taking care of yourself physically, mentally, and emotionally in order to perform at your best.

21. Motivate Yourself Into Action: Finally, the author emphasizes the importance of taking responsibility for your own motivation and finding ways to stay inspired and focused on your goals. This may mean developing a clear sense of purpose and direction, surrounding yourself with positive and supportive people, and regularly celebrating your accomplishments to stay motivated. The author also encourages readers to stay flexible and adaptable, adjusting their approach as needed to overcome any obstacles and continue moving forward.

EXERCISE

Title: Create a Daily Action Plan

Objective: To help readers prioritize tasks, set goals, and increase productivity.

Step-by-step instructions:

1. Start by making a list of all the tasks you need to complete for the day. Write them down on a piece of paper or in a digital document.

2. Identify the most important task on your list, the one that will have the biggest impact on your productivity or bring you closer to your goals.

3. Prioritize this task by marking it with a star or highlighting it in a different color.

4. Use the ABCDE method to organize your list. Label each task with a letter based on its level of importance and urgency:
   

   • A tasks are high priority and must be completed today

   • B tasks are important but can be done tomorrow

   • C tasks are nice to do, but not essential

   • D tasks are delegateable

   • E tasks are tasks that you can eliminate

1. Plan your day by organizing your list in order of priority. Start with your A tasks, then move on to B and C tasks.

2. Set realistic timeframes for each task. Break down larger tasks into smaller, manageable chunks.

3. Review your plan throughout the day to ensure that you are staying on track and making progress.

4. Celebrate your accomplishments at the end of the day. Reflect on your successes and identify areas for improvement.

By creating a daily action plan, readers can prioritize their tasks, set achievable goals, and increase their productivity. This exercise can be done on a daily basis to help readers stay focused, motivated, and on track towards achieving their goals.