Look, I’m sure you’ve been there a million times.
You start something new, and it’s fun and exciting just because it’s new.
But when you start getting used to it, and it stops tripping your brain’s happy chemicals, you start losing steam.
How long it takes for that to happen depends on the person, but it happens to everyone, including people who join the Code Red Lifestyle™…
UNLESS you set up a rewards system and follow through with it.
Rewards trigger those happy chemicals, which are excellent for motivation.
Some Rebels refuse to “bother” with rewards, usually for one of the following reasons:
- They don’t understand the value in celebrating until they hit goal (or until they hit some huge milestone, like 100 pounds down)
- They don’t feel worthy of being celebrated for any reason
- They think they’re above rewarding themselves, and get on a high horse about how the journey is its own reward
Maybe it is, and if that truly will work for you for the rest of your life, great, but after being in this industry for 26 years, let me tell you, I don’t see long-term success with ANY of those three mentalities about rewards.
Rewards are scientifically proven to keep motivation high, so if you’re struggling to stay motivated, get your rewards in place.
Here are three types of rewards I’ve seen Code Red Rebels use. Before I share them: I do not endorse food rewards, because that plays right into emotional eating and the diet mentality (both of which are toxic for getting and keeping weight off. If you’re talking about enjoying a cup of tea on your patio, that’s fine. Otherwise, keep food rewards out of this or it’ll backfire.)
- Self-care activities. This could be a massage, getting your nails done, a bubble bath, a walk – whatever refreshes you and helps you stay sane and feel cared for. Some Rebels have used a Code Red event as a self-care reward, which is genius!
- Physical “treats.” Again, NOT food. I’m talking about new shoes, a Code Red water bottle, a new purse, new jewelry, a new recliner, a new cell phone – something that YOU will enjoy. Clothes can be great rewards, but that one could get expensive, so do what works for you. (Clothes are fantastic goal weight rewards!)
- An activity you couldn’t do before Code Red. This might be a hike, riding your horse again, going to CrossFit once you hit goal – something you were either too big to do, or it just wasn’t physically possible because you were too sick and in pain. Depending on how bad things were, it might be a walk around the block. Whatever it is, do it (and be safe)!
HOW OFTEN should you reward yourself?
That’s depends on the person. Most people do it by number of pounds lost.
If you really struggle with motivation, reward yourself every five or, at most, ten pounds. Heck, if it needs to be every two pounds, do what you gotta do.
You can set up mini-rewards for smaller milestones like every 5 or 10 pounds, and bigger rewards for milestones like 25 pounds, 50 pounds, 75 pounds, 100 pounds, and so on.
How to put this into fast, fun action
Grab paper and a pen or one of your devices, and make a list of everything you can think of that makes you happy (except cheat foods!).
Do NOT judge your ideas. Just jot them down, even if they’re super simple. It could be a nice pen, walking your dogs on a beautiful day, admiring your garden, new clothes, getting your hair done, sparring in a martial arts class, knives – literally anything you can think of.
Then use stuff from that list to map out your rewards for all your weight loss milestones. The more exciting the stuff you pick, the more motivated you’ll be, but also don’t overthink it.
MOST IMPORTANTLY, when you reach a weight loss milestone, actually REWARD YOURSELF!
Seriously, it’s critical you keep your word to yourself, okay? Don’t let guilt or unworthiness or “being busy” other bullcrap manipulate you into not rewarding yourself.
If you need someone’s permission to reward yourself guilt-free, this is me giving you permission. Got it?
Get started on Code Red with the 30-day 10 Pound Takedown Challenge, where you can lose 10 pounds in 30 days and feel better than you have in years. Join the challenge at www.10PoundTakedown.com.