5 Non-Food Non-Booze Rewards

Trying to be healthier? Rewarding yourself makes healthy change easier AND faster.

Our brains love quick wins. We are much more likely to prioritise an immediate reward like the sweet taste of chocolate, over our long-term rewards, like being healthy and slimmer.

This short-term bias can make it hard to stick to healthy habits.

But here's the good news: we can use rewards to make healthy choices easier, and more fun!

By picking the right rewards, we can help our brains choose the healthy and helpful habits.

This makes it easier to do the right thing for our health and wellness.

There is one important caveat here. Sugary food and glasses of wine have long been the traditional "rewards" of a good day's work, or a job well done. But if health, wellness and long-lasting weight loss are your goals, then these types of rewards are not so helpful...

Let's look at five ways to reward yourself without using food or alcohol:

#1 - Start a Star Chart

I hope I have not lost you already. I know that start charts are something normally reserved for kids to help tidy their room... but hang with me for moment. Adult star charts (and apps) are a thing.

Making a simple chart and giving yourself a star every time you do something good (like go for that walk, cook a healthy meal or do a guided hypnosis) gives your brain a happy boost. Seeing those stars add up sends your brain a helpful surge of dopamine, making you want to keep going. You can link stars to bigger rewards and make healthy habits feel like a fun game.

If pen and paper are not your thing, there are plenty of apps that will gamify healthy habits - this is a neat way to work with your beautiful brain.

#2 - 15-Minute Fun Break

Having trouble getting started? Try this: set a timer for 25 minutes and do the thing you've been putting off, like exercise, work emails, or meditation. When the timer goes off, reward yourself with 15 minutes of anything fun you like. Watch part of a movie, walk outside, listen to music, or play a game on your phone.

This method, called the Pomodoro Technique, makes tough tasks easier because you know a fun break is coming soon.

#3 - Create a Mini Spa Day

Treat yourself to some simple luxuries at home. Buy yourself a bunch of flowers to brighten up your space. Light a candle. Take a relaxing bath with some nice-smelling bubbles. Or set up a little spa in your bathroom with a face mask and soft music.

These small treats can make you feel special and cared for, which is a great reward for sticking to your healthy habits. There are lots of ways to sooth and reward yourself that do not involve food or alcohol.

#4 - Plan A Microadventure

A microadventure is a small, easy-to-plan trip that feels exciting. It could be hiking a new trail near your home, visiting a nearby town you've never explored, or trying out a new park. You don't need to go far or spend much money. The fun is in doing something new and different. Planning these little adventures gives you something to look forward to and makes life more interesting.

#5 - Celebrate Your Wins

Take a moment each day to really appreciate the good things you've done. Even if they seem really small. Our brains often focus on the negative, so we need to make an effort to notice the positive. At the end of each day, write down three good things you did. Maybe you drank enough water, took the stairs instead of the elevator, or said no to a sugary snack.

Really feel proud of these achievements. Let that good feeling sink in. This practice helps your brain connect healthy choices with feeling good, making it easier to keep up those habits.

These rewards are great because they make you feel good and help you stay healthy at the same time. Try them out and see which ones you like best. Remember, the best rewards are the ones that make you excited to keep up your healthy habits.

With love and great health

Dr Lucy and Dr Mary XX

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!