There’s knowing – and then there’s DOING…

Most of us “know about” the things that we could be doing to improve our health and wellbeing.

But knowing ISN’T doing (at least for most human people).

So I keep a watch for resources that can help my patients conquer the “knowing/not doing” bind that so many of us get stuck in.

And an article about the importance of self-rewards in behaviour change inspired me.

We do what REWARDS us

We’re human – that’s how we roll. Our brains are wired to seek out short-term, pleasurable rewards. There is no point piling punishing “shoulds” on our shoulders and hoping that we can bully ourselves into “doing the right thing”.

One thing that changes behaviour powerfully is REWARD – something pleasurable and positive. The trick today is to find HEALTHY rewards – because so much of what we find pleasurable today is NOT healthy. Top of the list for many people are sugar and alcohol.

So instead of beating up on yourself for “failure” – spend some time designing 5 healthy rewards for yourself.

Here are a few examples:

1. Start a “star chart” – for yourself. It works for kids of all ages. The point of the exercise is to work out what to reward and connect it to a quick “positivity dose”.
   
2. Plan a “fun break”. After 30 mins of intense computer work, set your timer to remind you it’s time to get up and enjoy the space you inhabit. Walk around and enjoy the views, examine a pretty indoor plant, see how many squats you can do in 30 seconds (whatever gets you excited and engaged).
   • I love to stand up and turn my gaze to the depths of our garden and admire the pale head rosellas frolicking in the bird bath. This gives me a reward burst as well as letting my eye muscles change focal length from close up to distance viewing.
     
3. Plan lots of ‘little’ adventures that light you up and are easy to implement and low cost.
   • We’re adding a weekend jog/walk to challenge ourselves and create a sense of achievement and reward TOGETHER
   • I like to see new environments so I’ve joined Bird watching and Botany groups that create the small adventure spaces for me : ) My reward is recognising something new and tantalising like seeing the spread wings of the rainbow bee eater or remembering the name of a plant (or a person!)
     
4. Plan healthy food options THAT YOU LIKE in advance. Food IS a core human pleasure – and with a little preparation, you can make it good for your body.
   • I make a few healthy muffins and slices that I can freeze in small pieces. I do use these as a reward as well as receiving the nutritional benefits.
   • I always have nuts and fresh fruit on hand too. I find it helpful to have at the ready cut up pieces of celery, fennel or carrots for a reliable ‘munching’ reward, especially when topped up with some humus, cheese or guacamole dip.
   • Also the Chia pudding (see recipe) is a great standby fridge option too (full of fibre, protein and good fats).
     
5. Plan healthy beverage options and strategies in advance – using the same principle:
   • When I go out I order Angostura bitters and soda with a piece of lemon/lime (as opposed to lemon, lime and bitters). This cuts down on sugar and sets up my digestion well for dinner. ‘Bitters’ help stimulate our digestive juices like acids and enzymes. Yay, helps my emotional connection to what I’m consuming as well as my body reflexes.
   • I have an alcohol ‘reward’ usually 3 times per week as 100ml of ‘red’ on Friday, Saturday, Sunday. And yes, I have measured this in a particular glass so I know! This can meander into more at times depending on the situation.
   • I curb my meanders with options like: a) 1/5 glass green ginger wine or a juice or kombucha mixed with soda or b) a mocktail with a little juice, soda, marshmallow root glycetract (a non alcoholic herbal medicine used to calm the digestive tract)

Taking the time to plan rewards – and a regular dose of tiny joy – into your life is fundamental to improving your health.

The more you feel deprived and stressed, the likelier it is you will make poor short-term choices.

So take some time to think through how you can reward yourself for just being you. (And if you’re struggling, then get some help from someone whose job is all about healthy living. After all, life is a team activity!)