I've created a token reward system for reaching my nutrition, fitness, and fast break goals. I decided against rewarding incremental weight loss goals (e.g., 5 lbs, 10 lbs, etc.) because those tend to take me longer (especially with a total goal of 25 lbs) so I think this system will keep me motivated (and the weight loss will come with accomplishing these goals :))
First, I made tokens on colored cardstock with various inspirational quotes on them. I went to a quote website, copied all the quotes under inspirational and motivational categories , and pasted them into a word document. Print and cut and you're ready to go!
Then I placed them in these cute little containers I got at Target for $1 each. When I meet my goals, I place them in another empty container (you can label them if you'd like :)).
Here are my specific goals and how many tokens I get for them:
Fast Break Goals
1. Track calories each day
2. Walk Libby (my puppy) each day
3. Post goals where I can see them
Fast Break Rewards
-All three in one day = add 1 token to reward jar
-Every day for a week = add 3 tokens to reward jar
1. Burn 650 calories a week
2. Do cardio for 30 minutes 3x/week
3. Do strength program 3x/week
-Work out = 1 token in reward jar
-Reach all three goals weekly = 5 tokens in reward jar
1. Consume between 1200 & 1550 calories per day
2. Consume between 27 & 60 grams of fat per day
3. Consume between 135 & 252 grams of carbs per day
4. Consume between 60 & 136 grams of protein per day
-all four in one day = add 1 token to reward jar
-every day for 6 days = one cheat day
Weight Loss Goal
1. Lose 25 lbs by 6/20/12
Weight Loss Reward
-Go on a shopping spree and buy a new wardrobe!
Now to the good stuff :) Here are my rewards for March!
25 tokens = magazine subscription to Self
50 tokens = scrapbooking class at Archiver's
75 tokens = ModCloth dress
100 tokens = Nadri crystal bracelets
So if I have 55 tokens at the end of March I get to go to a scrapbooking class at Archiver's :) Each month I have different rewards with some stuff I'm really excited about (like fresh flowers, an Ipod armband, spa treatment, perfume, cooking class, and more!).
Some tips I used along the way:
-try not to use food as a reward (except with my cheat days because I don't want to burn myself out)
-regardless of whether it's your fast break goal or not, post your goals and rewards around to remind you and motivate you! And help you keep it all straight because it can get confusing.
-don't break your bank. There are some cheap or free ways to reward yourself, just research, research, research!
-make sure your goals are somewhat easy to accomplish. I thought I would blow through these goals in February because they appeared to be so easy to accomplish - however, I only earned 26 tokens and just barely earned my class at the Botanical Gardens.
-don't swap rewards or use your reward anyway even if you didn't make your goals. If you do that, you know you aren't holding yourself to your goals and your motivation will go out the window. I also didn't repeat rewards because of this. I only get one chance to get it!
-I don't get all the rewards if I meet the top tier (i.e., 100 tokens), just the top one. I made my rewards hierarchical so the 25 token reward is my least favorite and 100 token reward is the best.
-make it your own and make it fun! Keeping you motivated is the goal :)