Step 8: Set up a reward system

Brainstorm reward ideas

Come up with as many ideas as possible to reward yourself for actions that are consistent with your goal.

Example:

Put $1 into a jar every time you exercise for 15 minutes. Every few months, use the money at your favorite store.

Different types of rewards work for different people. Find something that works for you.

Follow 3 reward rules

1. Reward behavior, not results. It’s your behavior that will lead to results.
2. Match the size of the reward with the size of your goal. Use bigger rewards for bigger or more challenging changes.
3. Choose rewards that are compatible with your goals.

Rewarding yourself with food or a day off from exercise is not compatible with this goal.

Use rewards

Three reasons to use rewards:

1. You are more likely to do something if it’s followed by something you want.
2. Changing behavior and breaking old habits is hard enough without depriving yourself of rewards along the way.
3. Some rewards for your behavior, like lower blood pressure and weight loss, are long-term rewards.

A big mistake people make is thinking they don’t deserve rewards because they “never should have reached this weight in the first place”. Don’t make that mistake. You deserve them!

Next Step
Step 9: Put your plan into action

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