This week, to attain, maintain or regain my sense of wellbeing… 
… I will practice scheduling reward points into the end of every day to inject enjoyable moments into my daily life, appreciate myself, and really take notice of my capacity to get through. During my scheduled reward points, I will be able to practice being aware of what I deal with each day and responding by rewarding my efforts, whatever they may be, whether I struggled or succeeded. To get started, I will write a list of things that I find enjoyable and can use as rewards. The list could include things like going to a movie or having a treat food or doing a hobby activity or lying around listening to music, relaxing or catching up with someone you enjoy or having a massage or anything at all. Rewards can be big or they can be small, but they shouldn’t be harmful. So having a binge-drinking session or taking drugs wouldn’t be the right kind of reward to use. Once I have my list of rewards, I’ll schedule time to give myself one reward at the end of every day for the next week. At the scheduled time each afternoon/evening, I will take a quiet moment to reflect on what I have survived that day. When I think of difficult moments in the day, I will observe the thought and say to myself “and that was hard so I can reward myself for getting through.” When I think of positive moments of the day, I will observe the thought and say to myself “and that was good, so I can reward myself for having a part in it.” Once I have reflected for 2 or 3 minutes, I will go ahead and give myself the reward I had planned. When I am comfortable with engaging in rewarding behaviour on a usual week, I will add ‘ Plan Little Rewards’ to my Personal Coping Kete as a strategy to use during times of distress. When I notice I am upset, I can reflect on what I have been surviving, make myself aware of how much I have to reward myself for by saying the reflection statements and then planning some rewarding activities for the coming week.
… I will practice scheduling reward points into the end of every day to inject enjoyable moments into my daily life, appreciate myself, and really take notice of my capacity to get through. During my scheduled reward points, I will be able to practice being aware of what I deal with each day and responding by rewarding my efforts, whatever they may be, whether I struggled or succeeded. To get started, I will write a list of things that I find enjoyable and can use as rewards. The list could include things like going to a movie or having a treat food or doing a hobby activity or lying around listening to music, relaxing or catching up with someone you enjoy or having a massage or anything at all. Rewards can be big or they can be small, but they shouldn’t be harmful. So having a binge-drinking session or taking drugs wouldn’t be the right kind of reward to use. Once I have my list of rewards, I’ll schedule time to give myself one reward at the end of every day for the next week. At the scheduled time each afternoon/evening, I will take a quiet moment to reflect on what I have survived that day. When I think of difficult moments in the day, I will observe the thought and say to myself “and that was hard so I can reward myself for getting through.” When I think of positive moments of the day, I will observe the thought and say to myself “and that was good, so I can reward myself for having a part in it.” Once I have reflected for 2 or 3 minutes, I will go ahead and give myself the reward I had planned. When I am comfortable with engaging in rewarding behaviour on a usual week, I will add ‘ Plan Little Rewards’ to my Personal Coping Kete as a strategy to use during times of distress. When I notice I am upset, I can reflect on what I have been surviving, make myself aware of how much I have to reward myself for by saying the reflection statements and then planning some rewarding activities for the coming week.
