In our culture we’re conditioned to have food or treat rewards – from a really early age!
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We’re given m&ms for learning to use the potty as toddlers
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Rewarded with ice cream when we get good grades on tests
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The lists go on & continue WELL into adulthood
Instead!
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
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Take a nap
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Read a magazine
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Listen to music
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Hanging out with your pet
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Calling a friend
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Going on Pinterest
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Reading a blog
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Online “window shopping”
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Get a mini massage
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Watching an episode of a favorite show on Netflix, Hulu, etc.
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Driving around
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Going to a park
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Sitting on your rooftop (if it’s safe)
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Putting PJs in the dryer & getting cozy
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Doing your own nails
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Taking a bubble bath
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Buying new clothes or makeup
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Go to bed
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Full body massage
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Getting a mani/ pedi
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Hanging out with friends
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Alone time
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Journaling (try this one sentence pretty journal!)
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Getting a cup of coffee or tea
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Buying a new pair of shoes
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Doing a face mask (try this one!)
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Organizing a part of your house or room
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Cleaning 1 room or drawer
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Pampering self with nice skincare products
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Take a walk – get outside
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Getting fresh flowers
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Getting a new house plant
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Planning a fun friend date
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Getting out paints or colored pencils – doing an adult coloring book
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Planning a date with your significant other
Hobbies
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Buy a new book on Amazon
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Read a book
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Listen to a podcast
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Buying new pens for journaling
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Buying a new journal
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Taking 15 minutes to learn a new language e.g. on the app DuoLingo
Furthering Health Goals
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Downloading a new meal plan (hehe try mine! 🤩)
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Going for a quick walk
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Going for a bike ride
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Doing a workout class e.g. yoga
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Walking around the mall, window shopping
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Taking a day off from the gym
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Splurging on a more expensive type of gym class
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Researching some fun new recipes
Big time rewards
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Weekend getaway
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Beach day
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Amusement park trip
