No matter how minor your progress towards a goal may seem, rewarding yourself for small accomplishments along the way will help you achieve big results!
How often have you ignored the small steps needed to reach your ultimate goal and instead focused on how far away the goal remains?
Small steps are those things that are not always obvious or that don’t receive praise. It might be avoiding a second helping at dinner, eating breakfast more often than you did the week before, walking for 15 minutes at lunch, or any other personal ideas. These small steps may not be your ultimate goal, but they are getting you there and should be celebrated!
Don’t focus only on numbers on the scale. Eating healthier and moving more can lower blood pressure, reduce stress and improve your mood even if you don’t see an immediate change on the scale or in your waistline.
Rewards should be personal -- include those things that motivate you and that fit into your life. You might want to reward yourself with time alone or a night out with friends and family. Think of ways you can reward your progress -- mix it up to prevent boredom.
If you want to reward yourself with a massage for reaching your goal of exercising four days a week, do it. If you prepared meals at home all week instead of your usual restaurant dining, celebrate with a Saturday night out at your favorite restaurant by months end. When you celebrate, try not to choose rewards that will hinder your progress. Remember all of your hard work so that you don’t overindulge.
Make a point to keep your “celebrations” even if you have to schedule them on the calendar. It may be that little bit of extra encouragement you need to push yourself ahead. You can write down the small steps you make and record when you’ve accomplished them. When you feel discouraged, look at that list and keep going!
Celebrate your hard work, make it fun and remember that behaviors are best shaped through small steps, not giant leaps.
Tracy Witmer, R.D.
Dairy Council of California