Non-Food Rewards

freshman 15 avoid, freshman 15

In our culture we’re conditioned to have food or treat rewards - from a really early age!

  • We’re given m&ms for learning to use the potty as toddlers

  • Rewarded with ice cream when we get good grades on tests

  • The lists go on & continue WELL into adulthood


Rewards should encourage the positive behavior or habit we’re trying to cultivate

So for example, if you’re trying to exercise more often, a reward for exercising three times per week for a month could be a new pair of running shoes or workout pants

I asked you in Instagram Stories your ideas for non-food rewards - here is your amazing list! Try a new one this week :)

I tried to group them by category - but this is not by any means a perfect organization method haha!


Rest & Relaxation

  • Take a nap

  • Read a magazine

  • Listen to music

  • Hanging out with your pet

  • Calling a friend

  • Going on Pinterest

  • Reading a blog

  • Online “window shopping”

  • Get a mini massage

  • Watching an episode of a favorite show on Netflix, Hulu, etc.

  • Driving around

  • Going to a park

  • Sitting on your rooftop (if it’s safe)

  • Putting PJs in the dryer & getting cozy

  • Doing your own nails

  • Taking a bubble bath

  • Buying new clothes or makeup

  • Go to bed

  • Full body massage

  • Getting a mani/ pedi

  • Hanging out with friends

  • Alone time

  • Journaling (try this one sentence pretty journal!)

  • Getting a cup of coffee or tea

  • Buying a new pair of shoes

  • Doing a face mask (try this one!)

  • Organizing a part of your house or room

  • Cleaning 1 room or drawer

  • Pampering self with nice skincare products

  • Take a walk - get outside

  • Getting fresh flowers

  • Getting a new house plant

  • Planning a fun friend date

  • Getting out paints or colored pencils - doing an adult coloring book

  • Planning a date with your significant other


  • Buy a new book on Amazon

  • Read a book

  • Listen to a podcast

  • Buying new pens for journaling

  • Buying a new journal

  • Taking 15 minutes to learn a new language e.g. on the app DuoLingo

Furthering Health Goals

  • Downloading a new meal plan (hehe try mine! 🤩)

  • Going for a quick walk

  • Going for a bike ride

  • Doing a workout class e.g. yoga

  • Walking around the mall, window shopping

  • Taking a day off from the gym

  • Splurging on a more expensive type of gym class

  • Researching some fun new recipes

Big time rewards

  • Weekend getaway

  • Beach day

  • Amusement park trip

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