Motivation Strategies

Remember to Reward Yourself

How to Pat Yourself on the Back

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Here’s how to set up a good rewards system:
  • Choose some benchmarks and reward levels. You can also reward yourself for levels of consistency.
  • Make the reward meaningful to you. As a reward, a new pair of shoes may not hold as much motivation as a simple night alone with a book. Then again, it might.
  • Choose two or three options from the Reward Roster below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
  • A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
  • Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
  • Plan to celebrate. Figure out now how you’re going to celebrate reaching your health, fitness or nutrition goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
  • Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.
REWARD ROSTER CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
  • Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
  • Create an actual plaque or trophy.
  • Give yourself badges of honor for different levels of accomplishment.
  • Take a vacation or weekend getaway.
  • Take a day off from any goal activities.
  • Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
  • Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
  • See a movie.
  • Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
  • Go for a spa treatment or massage.
  • Buy yourself a gift certificate.
  • Take a limo ride.
  • Subscribe to a magazine you always wanted.
  • Go canoeing or do something outdoorsy.
  • Watch your favorite TV show.
  • Buy something for your hobby.
  • Read a funny book.
  • Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
  • Find some time to be by yourself.
  • Pay someone to do the yardwork or house cleaning this week.
  • Fly a kite.
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About The Author

Mike Kramer Mike Kramer
As a writer and artist, Mike has witnessed countless motivational stories and techniques. See all of Mike's articles.

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