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. 

If you're following one of our meal plans we talk about having non food rewards throughout the plan and this is a great list to use as a tool!

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
• Getting a cup of coffee or tea
• Buying a new pair of shoes
• Doing a face mask 
• 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 
• 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

Also, be sure to check out our latest Meal Plan and what it includes!