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MAKE IT A BENEFICIAL REWARD!
As noted in The Great Motivator: Believed Payoffs, we learn that some things have more costs than payoffs and that the anticipated payoffs don't turn out quite like we thought. Well, it is time to learn that, now and forever, so that we can use rewards that are truly rewards, with long term benefits in addition to rewarding ourselves for something well done.
However, be sure to consider the more intangible, gratifying type of rewards, such as a feeling of accomplishment, vividly seeing the final accomplishment of a goal (that hasn't been accomplished yet), being proud of oneself.
PICK FROM THESE LISTS
Make your list (and keep it in an accessible place, such as in your Reminders Notebook) from your fun and what I like to do lists:
Of course, the rewards can include:
A CD, any small gift
A movie out, a visit with a cup of java to a bookstore
A (nutritious) dinner out, dancing, a play
Play a game, Scrabble, Brainiac...
A visit to nature, a friend, family
Saying Yes! and dancing around (exaggerated but still reinforcing)
Exercising, running
Reading a good book
It is useful, although this may be for bigger rewards, plus it is fun to visit the Dreams and Visions section, especially the Dream Book.
SPECIFY THE SPECIFIC REWARD, BEFORE DOING THE ACTIVITY
MY MORE INTANGIBLE REWARDS
Nothing is more valuable than self esteem and/or self confidence, the knowing that you are a certain way and can do what you really want to in life.
Sense of accomplishment
Proud of oneself, one's accomplishment
Recognition from oneself (or a specified other)
Sense of competency
Sense of gaining a new skill or learning something new (especially something of
great value)
Successfully demonstrating one's skills, abilities, knowledge, and/or wisdom
.....
