In my last post, I wrote all about setting goals as someone who struggles with chronic illness. My main goal this year is to prioritize my health, including my nutrition, hydration, sleep, and movement. Sticking to New Year’s resolutions can be challenging, especially when dealing with a chronic illness. It’s important to set realistic goals and celebrate small victories along the way. I’m implementing a strong reward system to keep my motivation up because that’s what works best for me. But I don’t want to spend a lot of money or time on my rewards. I also can’t really use food or treats to reward myself as I can only eat small amounts, and one of my goals is for most of the things I eat to be healthy. So, here are 35 ideas for small rewards to help you implement your goals this year!
Tips for Sticking to Resolutions:
First, here are some tips to help you stay on track and a list of affordable and healthy rewards:
Set Realistic Goals:
Make sure your resolutions are achievable given your health condition. Break them down into smaller, manageable steps. I’m breaking mine down into daily or weekly tasks so that I don’t get overwhelmed and give up after a few days.
Prioritize Health:
Focus on resolutions that promote your overall well-being and are in line with your health needs. All of my mine goals this year revolve around my health. All of my other goals that I usually set, including for my career, finances, and relationships, are being put on the back burner this year.
Create a Routine:
Establish a daily or weekly routine that includes time for your resolutions. Consistency can help build habits. On top of breaking down my goals into small steps, I also plan on scheduling time to work on them on specific days of the week. This way I’ll get used to doing them and it will be easier to stay consistent.
Be Flexible:
Understand that there might be days when your health doesn’t allow you to follow your plan. Be flexible and adjust your goals accordingly. I plan on giving myself a lot of leeway. If I don’t meet my health goals for a day, or, let’s be real, several days in a row, that’s ok! But instead of giving up, I’m going to be gentle with myself and restart instead of just giving up completely.
Seek Support:
Share your resolutions with friends, family, or a support group. Having a support system can provide encouragement and accountability. I don’t really want to share my goals with people I know, so I’m sharing them here instead. Hopefully, this will help me stay accountable.
Track Progress:
Keep a journal or use a tracking app to monitor your progress. Celebrate the small achievements along the way. I have multiple digital and paper planners that I use to keep track of everything. Yesterday I bought a huge family calendar – just for me – to hang on my wall to help keep track of my goals. This way I can see the whole month at a glance and easily see how well I’m doing, building my motivation to keep going. I think this will also help build my confidence, to see that I can set goals and stick to them.
Reward Yourself:
Treat yourself with small rewards for sticking to your goals. This positive reinforcement can help motivate you. This is my favourite way of staying motivated, knowing I have a small treat at the end of the day, week, month, or quarter. While everyone loves big rewards, those are saved for achieving huge goals. Sadly, I can’t go on vacation because I exercised once. I can’t treat myself with dessert when my goal is to be healthy. And I can’t plan to go to a nice restaurant as a reward because I can’t eat. Instead, here are 35 small, affordable, and healthy rewards you can use to treat yourself for sticking to your goals and making small progress toward them.
List of Affordable and Healthy Rewards:
15 Minutes of Relaxation:
Take a short break to practice deep breathing, meditation, or mindfulness.
Nature Walk:
Spend some time outdoors, enjoying fresh air and nature. To keep it free, just gift yourself the time to do this.
DIY Spa Day:
Pamper yourself with a homemade face mask, a warm bath, and soothing music. Painting my nails is so relaxing to me. You can make it a bigger reward by adding a new nail polish colour to your collection or buying a new hand lotion.
Read a Chapter:
Allow yourself to read a chapter of a book you’ve been wanting to explore. I have like 20 books on my shelf that I haven’t even started yet, so carving out time to read sounds like a nice reward that I don’t usually do.
Art or Craft Time:
Engage in a creative activity, such as drawing, coloring, or crafting. I agreed to make friendship bracelets for all my friends before our Taylor Swift concert next fall, but haven’t given myself any time to work on them. They’re actually so fun and relaxing to work on, so this is a fun reward for me. To make this a bigger reward, invest in art supplies like colored pencils, markers, or sketchbooks for creative expression.
Phone a Friend:
Take a few minutes to call or video chat with a friend for a social boost. Bonus points if it’s a friend you don’t see or talk to often.
Personal Affirmations:
Write down positive affirmations or motivational quotes to boost your mood. Another thing you could do is make a vision board and hang it somewhere you’ll see it whenever you’re working on your goals. I made one a few months ago but it’s not particularly focused on my health, so I might make another one to serve as both a reward and motivation.
Express Gratitude:
List three things you’re grateful for each day, either in a journal or gratitude jar.
Mindful Breathing:
Practice deep breathing exercises to reduce stress and anxiety. Gift yourself time to do this on. Regular basis.
Digital Detox:
Take a break from screens and enjoy an unplugged period, whether it be for a few hours, a whole day, or even the whole weekend, give yourself a real break.
Journaling Session:
Reflect on your day or express your feelings through journaling.
Listen to Music:
Enjoy your favorite music or explore new genres for a mood boost. Take the time to make yourself a new playlist!
Home Movie Night:
Watch a favourite movie or catch up on a TV show.
Learn Something New:
Spend time learning a new skill or exploring a topic of interest online. One of my future goals is to continue working on my blog, and once I’ve hit certain goals, I plan on rewarding myself by investing in a blogging course.
Organize a Small Space:
Tidy up a part of your home for a sense of accomplishment. I love getting new organizing supplies and always feel more motivation after cleaning and organizing.
Positive Visualization:
Take a few minutes to visualize achieving your long-term goals. This can help you find motivation to do the smaller menial tasks on a daily basis that will help you get there.
Cup of Tea:
Treat yourself to a cup of tea to enjoy during moments of relaxation. To make it a bigger reward, you can buy a new kind of tea or a sampler pack of several varieties. I plan on drinking a cup of tea every evening while working on my goals to make myself a cozier environment.
Scented Candle:
Light a scented candle while you unwind to create a soothing atmosphere.
Potted Plant:
Bring some greenery into your space with an inexpensive potted plant. I already have so many, but always want more. Getting a new plant is a constant visual reminder that I was able to set a goal and achieve it.
Colorful Stationery:
I love getting new vibrant pens, notebooks, or planners to make goal tracking more enjoyable. I then become more motivated to keep working on my goals so I don’t ruin the planner or tracking design, lol.
Fruit Infuser Water Bottle:
Stay hydrated with a water bottle that allows you to infuse water with fresh fruits. This is great for anyone else whose goals also focus on their health.
Soft Blanket or Pillow:
Treat yourself to a cozy blanket or pillow for comfort during relaxation breaks.
Reusable Shopping Bag:
Choose a stylish and eco-friendly bag to make grocery shopping or outings more enjoyable. This is a double reward if your goal is to be more eco-friendly or shop locally this year.
Massage Ball or Roller:
Another great option for those whose goals revolve around their health is to relieve tension by investing in a small massage ball or foam roller.
Fresh Flowers:
Fresh flowers are such a good idea, especially when you have to live through Canadian winters. They can really brighten up your space and elevate your mood, so work as a great reward for accomplishing small tasks.
Some Additional Reward Ideas:
As a bonus, here are a few more rewards I’m planning to use:
- Plan a wine night with friends
- Buy a new board game or puzzle
- Get a cozy warm drink or smoothie from a coffee shop
- Make a small charcuterie board
- Take a really long nap, totally guilt-free
- Get a professional manicure
- Get a massage or facial
- Buy a new perfume
- Buy an electric toothbrush (I really want one, lol)
- Go to a local market and buy yourself a treat
Remember that the most effective rewards are those that align with your personal preferences and bring you genuine joy. You can tailor all of these ideas to suit your tastes and interests as you work towards your goals. And most importantly, remember to be kind to yourself and recognize