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Here are some ideas for rewards that do not involve food:
Give yourself a day at the beach. This can clear your mind and can be wonderfully invigorating.
Schedule some play time. Your play might involve tennis, video games, or blowing bubbles—whatever activity
that will get your mind away from the daily routine.
Go shopping at a dollar store. You won't spend much, but you could pick up some tremendous bargains.
Share some quality time with your dog or cat. Grab some pet toys and have some fun.
Go to the cosmetics counter of your local department store and indulge in a makeover.
Spend a day at a spa. It can be wonderfully relaxing to be pampered with massage and aromatherapy.
Volunteer an hour or two at your local elementary school. Being with children, even for a short time, can
be a rewarding experience.
Take your children to the playground, a roller rink, or a swim club. The activity can leave you feeling
refreshed and energized.
Buy a new CD from one of your favorite musical artists. Then make sure you spend an hour or two listening
to it.
If you play a musical instrument, sit down and play a few tunes. Music can be a great mood-elevator.
If you don't like the idea of developing an alternative reward system, consider simply varying your routine.
If you've become accustomed to rewarding yourself with a high-calorie cappuccino in the morning, spend some time in
quiet prayer or reflection instead. If you feel as if you'll be tempted to raid a candy store on your way home from
work, take an alternate route instead. In general, keeping busy can prevent you from indulging in food rewards.
For instance, you might be so busy reading or knitting that you simply don't have time to reach for a snack.
Making a conscious decision to no longer use food as a reward is certainly counter-cultural. We have been
conditioned to believe that there should be a plate of brownies at the end of the rainbow...that heaven is just one
hot fudge sundae after another. While food itself isn't bad, our expectations about food can be. The first step to
ending a food addiction may be to recognize that food can no longer serve as our reward.
While it can be rough getting out of the food-as-reward habit, it is well worth the effort. If we no
longer view food as the prize, we will organize our day differently. We'll devote our mealtimes to food, and the
rest of our day to something else. We will eat only those foods designed to help us stay healthy—and we'll be in
better shape as a result.
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