Plan & track tips

Give yourself a reward for a job well done


  • Rewarding your success will help keep you motivated so that you will continue to improve your lifestyle and get to a healthy weight
  • Giving yourself frequent, small rewards for meeting smaller goals is more effective than bigger rewards for achieving more long-term goals.
  • Always reward yourself with a non-food item. Remember: food is a necessity, not a reward. How about a new CD, new clothes, a trip to the cinema?

A reward example

Let's say you've achieved your goal of walking for 30 minutes, 5 days a week for 2 months: reward yourself with a non-food item.

Once you've met this goal, plan a new goal: walk for 40 minutes, 5 days a week for 2 months… and look forward to the next reward!