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How to Create a Fitness Reward System


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A reward system is essential in developing and maintaining habits into your life.


We know that in general, positive reinforcement is one of the best ways to see a positive behavior change. When a positive behavior is rewarded. Another fundamental part of a reward system is your motivation.


There are two main types of motivation and as a result, rewards:

  • Intrinsic motivation (there are several different types that fall under this umbrella) involves doing an activity for the reason of satisfaction it will give you.

  • Intrinsic rewards involve the challenge and enjoyment of the task and seeing it through, refers to your emotions or state of mind.


  • Extrinsic motivation is when behavior is driven by external factors. (there are several different types that fall under this umbrella).

  • External rewards are things or experiences you can treat yourself to.



I personally have struggled with rewards and giving them to myself. For one reason another. No knowing what I should do. Feeling like I don't deserve. When is a good time.



Why are rewards a good idea?


Typically when we lose motivation we begin to get frustrated and we start to think negatively. We need to go against this and use positive reinforcement instead. Rewards can help us think less about how far we have to go to reach our big goals and instead on the work we are doing right now and the small wins.


Our brains want us to avoid anything it deems as painful, and go towards pleasure. Implementing new behaviors is not the most comfortable thing. That is a big reason it can be so difficult. Rewards can bring us that pleasure when the behavior does not illicit it.


On a biological level, reward increase our dopamine levels in the brain. Dopamine is a neurotransmitter that helps us feel happy, but it also increases memory retention, helps us sleep, and regulates mood and appetite.


Overall benefits related to rewarding yourself:

  • Less procrastination

  • Thinking becomes more deliberate and focused

  • Able to eliminate distractions better and easier

  • Positive reinforcement will become a more regular practice.


Tips and reminders on implementing rewards


Figure out what makes you excited, fits into your lifestyle and aligns with your goals. Rewards can and will continually change as you progress and your goals change. Your rewards should be helping and not hindering you in completing your goals.


It will take multiple tries to figure out the timing of and what kind of rewards work best for you. Reward systems should be extremely individualized. It helps when rewards are directly related to your goals, but it is not necessary.


Ideas of when to reward yourself:

  • You did something you didn't want to do - (a hard workout)

  • You got a PR - (a personal record/personal best)

  • You have done so many workouts in a row

  • You haven't missed any workouts in x amount of time

  • You tried something new


Ideas for rewards:

  • During a workout - workout with a friend, change location, go outside

  • Massage - helps treat and prevent injuries

  • Rest

  • Add a checkmark on a calendar

  • Buy new fitness clothes (shoes, tech, etc.)

  • Start a new book

  • Try a new workout class

  • Sleep in and/or go to bed early

  • Bubble bath or long hot shower

  • Go to an event (concert, theatre, museum, art gallery, sporting event, comedy show)

  • Go swimming

  • Take a nap

  • Buy yourself flowers

  • Watch an episode or two of current show

  • Buy yourself a journal


I know it can be difficult to reward yourself and feel like you deserve it. I know it can be difficult to figure out what a reward should look like.

For rewards you have to look inward.







 
 
 

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