May 14, 2012

Rewards

We can't say it enough: Rewarding positive behavior encourages more of the same. Rewards reinforce your commitment to staying smokefree and they give you something to strive for and look forward to. What are you doing to reward yourself? Are you rewarding yourself for all of the steps you're taking to become smokefree? Be sure to pat yourself on the back with a reward for all of the hard work you're doing.

Rewards don't have to be things, and they don't have to cost any money. For example, after a smokefree day at work, you can reward yourself with a brisk walk around the block. Not only is this a healthy way to cope with stress, it also gives you time for yourself—time to think, to "be"—time that you may have spent smoking in the past. Examples of other free ways to reward yourself include listening to a relaxation exercise, calling a friend, or writing in a journal. Think of ways you enjoy spending your free time that you may not have made room for lately. These things can be the rewards you plan to give to yourself for doing so well in sticking with your commitment to remain smokefree. After all, time is a precious gift, so give some of it to yourself!

There are other ways to reward yourself that do cost money. You can spend money on rewards that you might have otherwise spent on tobacco. Keep a bank or jar handy to watch the savings add up. That can be your "mad money" to spend on yourself for things you want. For some ideas, review the Reward Yourself handout. If you watch that "mad money" jar become full, you may want to open a savings account. Then you could take a vacation with that money when you celebrate a big milestone, such as being smokefree for one year!

As you go through this week, keep these tips in mind:

• Reward yourself in little and big ways for the little and big things that you're doing to stay focused on your smokefree path.
• Think of creative, free ways to reward yourself and post them on the Message Boards.
• Give yourself permission to get some extra sleep. Go to bed just 15 minutes earlier every night this week.
• Drink more water. Few of us actually get the recommended eight 8-oz. glasses a day.
• Increase your physical activity. Little things such as taking the stairs instead of an elevator, parking farther away from an entrance or walking an extra 10 minutes will add up to healthy rewards!

Until next time, I’ll see you on the Message Boards!  :-)   Mary Ella

Don’t forget: If you're in the Premium program and want help fast on the Message Boards, put "HELP NOW" in the subject line of your post. If you're looking to offer help, watch for those, "HELP NOW" posts and alert your other FFS Online buddies to offer some assistance as well.