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
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
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
Hobbies
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
