A lady in my favorite thread posted a very clever idea for a reward system. I personalized it for my personal goals:
DAILY GOAL LIST - reward is 1 point for each completed daily
1. Doing one 30 min walk
2. Doing 15 mins of weight (alternate leg/arm/ab workouts)
3. Doing stretching/flexibilty training daily
4. Drink all my daily water
5. Stick to my eating plan with no cheats for a whole day
6. Getting to bed by 1030pm or 8 hrs of sleep/night.
7. Meditating upon waking and before bed (inhale thru
nose out thru mouth) clear all thoughts and just
focus on feeling the soothing engery within
adding a positive mantra before and after each
meditation (mantras are life affirming thoughts
such as just thinking to yourself " i am worth
the effort it takes to be healthy, or " i will
only allow healthy life giving energizing foods
in my body today"
8. Keep a journal each day with any info, facts, goals,
thoughts, feelings on the days events, activities,
or progress, including food and fitness logs or
anything personal.
BONUS REWARDS:
Take a second 30 min walk (worth 3 points)
Do a second 30 min cardio choice (worth 5 points)
WEEKLY GOALS:
Lose 2 lbs (worth 2 extra points)
Lose 5 lbs (worth 5 extra points)
Actual Daily Points Total Earned:
T___W___T___F___S___S___M___
Actual Weekly Points Total Earned: _____
Its a successful day if i meet 6 or more goals
Its a succestful week if i get 45 plus points
When I get to 80 pts I reward with a small item under $15-20
When I get to 500 pts I reward with something additional $50
Check out this thread for her ideas:
http://www.3fatchicks.com/forum/showthread.php?t=46200
Hope this helps!!
Sam