Last week I was struggling to do a few simple tasks. I laid my head down on my desk and sighed. The two tasks weren't a lot of fun, but I needed to get them done.
So instead of forcing myself to do them I decided to take a kinder self-approach. If I finished the first task I would take a 10 minute walk. If I finished the second task I would get myself a piece of Dove dark chocolate.
It's important to remember it's not just the reward that you give yourself for doing a difficult task. It's how you use it to recharge your internal battery. A difficult task can drain your energy and if you don't savor the reward it's not benefiting you as much as it could.
Once I finished my task I grabbed the Dove dark chocolate piece, unwrapped it, and mindfully placed it on my tongue. I let it sit their for 3 deep breaths then chewed it. It made up for the tedious task. It also gave me some energy for my next task.
External rewards are really good for tasks that don't have a lot of internal motivation. So if you can't get yourself excited about a tedious task try these little "carrot" type of rewards to help get your happiness and productivity back on track.
Reinforcing good habits is paramount to building habits that help you stop procrastinating and taking action on work that needs to get done.
1. Take a short walk.
2. Write down 5 things you are currently grateful for right now.
3. Have lunch with a friend.
4. Eat a piece of dark chocolate.
5. Take a 20 minute nap.
6. Drink a really good cup of tea.
7. Do a quick celebration dance to your favorite song.
8. Call a friend for a few minutes.
9. Share your hard work on Facebook.
10. Go work in the park for an hour.
11. Do a smile session. Think of someone you love and smile. Repeat this 10x. (Best to do this in an empty room so you don't scare anyone.)
12. Buy a small gift for yourself.
13. Make a thank you card for yourself so you can read it at the end of the month.
14. Go get a massage.
15. Watch a funny clip on YouTube. (Search "ultimate dog tease or office pranks")
16. Read some of your favorite quotes.
17. Eat a ripe piece of fruit.
18. Drink a glass of wine or beer. Good for weekend tasks. 🙂
19. Buy a sandwich for a friend.
20. Write a poem to a loved one.
21. Meditate for 10 minutes
22. Play a board game with a friend.
23. Offer to do a boring job for a friend to help them and you appreciate your work.
24. Go "old school" and use a pen for the next half hour.
25. Put underwear on your head and sing the song, "I am awesome." (This might not be in the healthy or do at work category, but it should release some endorphins after you crack yourself up.)
26. Play your favorite game for the next 20 minutes. (Set a timer so you don't over do it.)
27. Email a friend thanking them for all their support.
28. Bake banana and raisin cookies for yourself and the office.
29. Move the furniture around in your office to make it more Feng Shui friendly.
30. Make a list of the next 5 people you want to build a friendship with to grow your community.
You can alter or change these healthy rewards to fit your personality. Remember to not repeat something too often. If you reward yourself with a piece of chocolate after every little tedious task that you complete your waistline might not be very grateful for you increased productivity.
What type of small reward would you add to the list?