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Especially when you experience mental complaints or are in therapy, it is good to focus and reflect on your hard work. By rewarding yourself, you can encourage yourself, motivate and stimulate yourself to keep your process going! It ensures that you get new energy and do not give up. But how do you reward yourself? In this blog I will tell you how to approach this best.

Choose the right reward

Do not reward yourself with something that interferes with your goal. For example, if you want to lose weight, do not treat yourself with food. Do you want to spend less money? Do not reward yourself with a new expensive gadget you don’t need.

Right format

Make sure the reward is on the same level as your goal. Do not exaggerate, but it definitely should get you motivated! 

Schedule

Plan your rewards! Planning rewards gives more satisfaction than deciding in hindsight if something was worth a reward. It also gives you something to look forward to. Use the Daily Planner in NiceDay to plan your rewards.

Link to a specific goal

Do you plan rewards attached to certain goals? Make your goals very specific and concrete. So not “I am going to think about myself more often”, but “every day, I plan 10 minutes where I just sit still and reflect”. What reward do you give yourself if you last for a week? What reward do you give yourself if you continue for a month? Consider this in advance.

Types of rewards

There are different ways to reward yourself:

  • Plan fun activity together or alone
  • Food as a reward
  • Free rewards
  • Self-care rewards
  • A nice purchase as rewards
  • Outdoor activities as a reward

What rewards can you come up with that fit these categories? 

NiceDay actions

Plan the moments you want to treat yourself in NiceDay. This may be connected to a certain goal, but it can also be tied to a specific moment or just random. Check off when you received your reward and reflect on how this made you feel. 

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Ilya de Groot

Hi, my name is Ilya, I am a psychologist and coach at NiceDay. I love traveling, good food, new experiences and exercising (roller skating and skiing). The balance between effort and relaxation is important to keep, are you managing? I would like to help you with that!

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