Micro-rewards are one of my favorite ways to keep myself on track re: smart eating, working out, sleeping well and so forth.
We train our beloved dogs with treats or special toys, but never stop to think that we can motivate ourselves with this exact same strategy.
I try to keep a micro-reward going on in my life at all times – because it’s a sure-fire way to stay focused on my health, writing, and housecleaning goals (sadly, houses and cars don’t clean themselves).
I consider micro-rewards to be a professional mani/pedi, downtime to stream a cool show, or to give myself an afternoon to snoop through my favorite thrift store.
The Beauty of Micro-Rewards in Reverse
And sometimes I even use micro-rewards in reverse. Let’s say, I have to deal with a difficult person at work who’s upset because her project isn’t going well. As I’m dealing with her, I keep score re: how many times she pushes my buttons. Two button pushes means I’ll give myself extra time tonight to read. Five button pushes and I’m buying that bracelet I spotted in the boutique last month.
But here’s the trick to a reverse micro-reward: if the other person is pushing our buttons we have to respond calmly and logically. We don’t go off the deep-end. We only get a micro-reward when we respond (but don’t react).
The Key to Creating Micro-Rewards
If you’re not sure that micro-rewards would work for you, look to what you love the most when creating tiny inspirations. Example: I love clothes so I often use a new shirt as a micro-reward. Or your hobby might be hitting up garage sales and a definite garage sale trek could be a great micro-reward.
The key to micro-rewards is that you create “high-value” inspirations that’ll motivate you. If clothes and time to read motivate me, but mean nothing to you, you need a stronger micro-reward.
And let’s be totally honest: if I’ve pulled off something truly amazing and huge, it’s time to micro-reward myself with a new perfume. (I love a pretty scent.)
What micro-rewards are you planning to cheer yourself onto the next level?
Have a fantastic week, everyone. And remember that it’s not your imagination: health is hard.
♥, Wendy
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4 Comments
What a great idea Wendy! I’m going to think up my own micro-rewards for not eating at my desk! Oh boy – the options are endless … ! 🙂
Thanks so much for a new way of looking at motivation!
I haven’t forgotten you Barbara!! From your comment I’d like to write a post on desk-grazing. My IT husband says it’s a real problem in his line of work. I’d be safe as long as there are no vending machines around. A vending machine could cause trouble. I’d probably have it disappear.
Wendy
I love the Micro reward program. Giving it a try!
Oh, Rebecca, it so works. I use manis, pedis, clothes, an occasional car wash are my main micro-rewards.
Wendy