Monday Motivation: More on Rewards

It’s Life Coaching 101.

Building rewards into every plan of action to help us stay on track, motivated and feeling as good as possible as we deal with the ups and downs of reaching (or reassessing) our goals.

Personally speaking, winter sea paddles (even though it was so windy my trainers flew into the sea and I sat through lunch with wet feet before getting home and dry) are one of my FAVOURITE rewards.

But the key is doing something that will inspire and encourage YOU to take that next best step and keep putting in the effort needed.

When we’ve taken smaller steps, smaller rewards are enough.

Larger marathonesque efforts deserve to be honoured with larger rewards.

It might be indulging time, energy and/or money.

Something which lets you take a step breath and appreciate that you DID it.

You may remember from earlier blog posts that Yoga Nidra helps boost dopamine production by up to 70%.

Dopamine is produced when we get that anticipated reward.

It might BE the Yoga Nidra at the end of a yoga class (or if you’re listening to a recording at home, after a long day’s work).

It might be a swim or it might be a steam AFTER the swim.

It might be time with loved ones.

It might be some much needed time alone.

It could be a delicious lunch or dinner.

It might be a cupcake.

You might want to make a list of some little rewards you can schedule into your week ahead as you progress various projects or simply (easier said than done) get through tough days.

Then you might think about larger rewards.

A weekend away?



Large purchase?


Again, make a list of the things that feel appropriate for you to enjoy looking forward to as you keep on keeping on.

It’s really important to keep our promises to ourselves and follow though on our rewards, large and small.

As I draft this, I’m looking forward to mostly working online tomorrow with online and telephone clients and supervisees.

I’m also looking forward to catching up with a friend for tea, a short walk and some time with family. Reading a chapter of a book from the rocking chair overlooking the mountain and an episode or two of some cheesy tv programme.

Anticipating all of these (I work around the clock still but with self care at the heart of my business, have become better at being a kinder, more sustainable boss for myself) means I’ll have an enjoyably productive day even though I’m starting early and finishing late.

What about YOU?

What treats can you build in for yourself today?

This week?

When you reach the next milestone along progressing a large goal?

I’d love to hear from you if you want to email me ( your goal and a small reward for a small step and a bigger reward for when you complete it.

With love,

Eve Menezes Cunningham self care coach therapist supervisor

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