Here is an incentive programme that I put together to help Sappho give up smoking. We thought we would share it with you all so you can adapt it to your own particular preferences.
The idea is that rewards not only make you feel good about your achievements but also give you something to aim for (more points = bigger rewards). The rewards are examples only and are some of the things that are appropriate for us (the clean version!) – but you can choose your own according to your hobbies and interests. This idea is not confined to giving up smoking. It could be used for a diet, fitness training or anything else. You could have extra bonus points for achieving goal weights or particular fitness levels. It also works even if you are on your own. You just reward yourself. Keep track of your treats and rewards so that you can look back on them with satisfaction.
If you are a couple and you are both on a ‘programme’ then you could pool your points. E.g. when you both get to 50 points go for a 100 point reward. Just a thought.
Clause 8 is my favourite and has already been invoked! Have fun! :twisted:
1. 5 points will be accredited at the start of the programme.
2. Further points will accrue at the rate of 5 points per week.
3. A single failure will result in the loss of all points for that week.
4. On the final day of a calendar month a further 5 points will be added to the total, provided that there has been no more than one failure during the month (see 3 above).
5. Points may be redeemed for treats and rewards at any time. Sappho has the choice to cash in some points or continue saving for a bigger reward.
6. Points may be redeemed according to the following scale:
5 points
A medium sized box of chocolates (well a small one is no good to anyone
)A bottle of wine
10 points
A larger box of chocolates
A book or CD
Trip to the cinema
20 points
Lingerie
Meal out
A bottle of champagne
50 points
An obscenely and ostentatiously enormous box of luxurious chocolates!
An evening out – e.g. theatre and dinner.
100 points
A weekend away
7. Sappho can choose how the points are rewarded. For example, 50 points could be cashed in for two 20 point rewards plus a 10 point reward; or a 20, two 10s and two 5s. etc.
8. Will reserves the right to award additional treats and rewards without warning or explanation at any time whatsoever at his sole discretion and without affecting the current points total. No arguments!
Being the saddo I am I have a spreadsheet template which makes it easy to keep track of points and rewards.
I am happy to e-mail it to anyone who wants it.Will
:lol: :lol:
I'm a bit concerned it's going to take me until the end of May to earn 100 points! But it definitely sounds like a target worth aiming for!
Nobody offered me so much as a virtual Chomp bar.