I give myself a non-food reward everyday that I exercise or stay on track (including rest days). On my hanging calendar, I give myself one sticker for every workout, rest day, goal met... it's amazing what a filled calendar looks like filled with stickers and how it makes you feel.
go shopping for your fave stickers, or use a big marker/crayon etc...to make a huge check mark. You want the stickers or check visible from very far away. that way, whenever you catch a glimpse of your calendar, you can see your accomplishments, which are many and amazing!
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I use a sticker system for visual help with my program. I put a red sticker on the days that I blow it. I use a yellow sticker if it was a maintence type day (200 calories above my range). A green sticker if I stayed in my calorie range. This system helps me see how I'm doing and provides feedback when the scale doesn't say what I want to hear.
It helps me stay motivated when I'm doing well and brings me to a quick about face when I'm not.
I keep the sticker from my fresh fruit on my shirt all day! Makes me feel good to have 2 or more by the end of the day! If my fruit choice doesn't have a sticker on it, I use star stickers I keep at my desk. And if I see someone else eating fresh fruit, I give them a sticker too! Pass the awesome along.
I buy some colorful, positive stickers that others may use for their children's "sticker charts" and keep them by a wall calendar prominently hanging in my open kitchen/living area. I track the days I've met my exercise goals by slapping one of those on. The best thing is to see how many stickers are on each day/week/month. I even found some stickers that are motivational--they say "good job!", "excellent", etc. Works for me!
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