100+ (Non-Food) Reward Ideas
Experiment with these unique and fun ways to celebrate progress toward your goals without food or calories.
What Are Rewards?
Rewards are positive ways to recognize, celebrate, and reinforce positive behavior as you work to achieve your goals.
A reward can be free or cost money. It can be as small as a sticker or checkmark on a piece of paper to acknowledge your success, or as big as contributing money to a vacation fund.
When it comes to using rewards on your health, wellness, or weight loss journey, a reward can be anything that you:
Find meaningful
Think you would look forward to
Don’t typically take the time to do
Benefits of Using Rewards
As you work to change your behavior and build new healthy habits, it’s important to acknowledge and celebrate small steps and successes along the way. This can be done using rewards.
Rewards can:
Serve as incentives
Give you something to look forward to
Increase the chances of following through with your desired behavior
Rewards may also encourage you to stick with a behavior long enough to experience some of the benefits or results you’re ultimately looking to achieve.
Certain results like lower blood pressure and weight loss take time to achieve. Many people get frustrated and quit before they get to this point. Rewards can encourage and incentivize you to keep going.
Other benefits of rewards include:
Providing motivation
Encouraging consistency
Helping you feel good about what you’ve done
Making the process of change more enjoyable
3 Rules for Using Rewards
Whether you’re using rewards for a health, wellness, fitness, nutrition, or weight loss goal, here are a few important rules to follow:
Reward your behavior (e.g., walking) instead of a result (e.g., weight loss). Behavior is what you have control over and behavior is what leads to results.
Use rewards that are compatible with your goals. Rewarding yourself with time off from exercise for example, isn’t compatible with a goal of establishing a consistent exercise routine.
Match the size of the reward with the size of your goal. Choose smaller rewards for smaller goals or actions and larger rewards for larger goals.
You might decide to award yourself one point (small reward) for every 30 minutes of exercise. After completing 30 exercise sessions (or accumulating 30 points), you might treat yourself to a larger reward.
Non-Food Reward Ideas
Below are 100+ ways to recognize and celebrate your own positive behavior as you work to achieve your health, wellness, nutrition, fitness, or weight loss goals.
The ideas are sorted by category. Some are free or low-cost rewards and others involve treating yourself to special items, classes, or outings.
Find what will work for you!
Verbal & Written Rewards
Congratulate yourself out loud or in writing. Give or send yourself (a):
Compliment
Congratulatory talk
High five
E-card
Pat on the back
Positive note
Sticker
Verbal praise
Etc.
Hobby-Related Rewards
Treat yourself to a new item or supplies for a hobby or passion:
Board game
Book
Journal
Magazine Subscription
Paint
Planner
Puzzle
Yarn
Etc.
Event Ticket Rewards
Reward yourself with a ticket to a special event:
Concert
Exhibition
Fair
Movie
Performance
Show
Sporting event
Webinar
Etc.
Clothing & Apparel Rewards
Buy or wear a favorite clothing item as a way to feel good and celebrate your success:
Jacket
Jeans
Pajamas
Shirt
Shorts
Skirt
Socks
Underwear
Etc.
Clothing items don’t have to be expensive. You can purchase items from a secondhand store or online marketplace, trade items with a friend, or style the clothes you own in a new way.
Accessory Rewards
Buy or wear a favorite fashion accessory as a way to feel good and reward your progress:
Belt
Earrings
Hat
Purse
Ring
Scarf
Shoes
Slippers
Sunglasses
Tie
Wallet
Watch
Etc.
Beauty Product Rewards
Celebrate the changes you’re making with a new personal care item to enhance how you feel:
Bath product
Body spray
Hair accessory
Hair product
Lotion
Lipstick
Makeup
Nail polish
Shampoo
Etc.
Activity Rewards
Take time to enjoy a fun activity as a reward for your progress and persistence:
Dance
Get some extra play time in with your pet
Listen to your favorite song
Plan a date night
Spend time on a hobby
Visit with a friend
Work a puzzle
Etc.
Goal-Related Rewards
Purchase an item that rewards your behavior and also helps you achieve your goals:
Exercise or yoga mat
Fitness tracker
Gym bag
Headphones or earbuds
Healthy cookbook
Kitchen gadget (steamer, blender, spiralizer, etc.)
Lunch box or bag
Meal prep or food containers
Sweat towel
Water bottle
Etc.
Time Off Rewards
Take a break! Earn a morning, afternoon, or night off from:
Cooking
Doing dishes
Giving the kids a bath
Running an errand
Work
Etc.
This type of reward might involve the cooperation of others (significant other, family member, roommate, etc.) who are willing to support you and pitch in.
Outing Rewards
Head to an indoor or outdoor location that makes you happy:
Beach
Bookstore
Museum
Park
Pool
Spa
Store
Zoo
Etc.
Self-Care Rewards
Pamper yourself with an at-home or professional treatment:
Face mask or facial
Foot scrub
Haircut or color
Manicure or pedicure
Massage
Spray tan
Teeth whitening
Wax
Etc.
Monetary Rewards
Save money in a jar or an account and spend it on a larger reward:
Camera
Day or weekend trip
Gift card
Horseback riding
Hot air balloon ride
House cleaner
Membership
Personal training sessions
Skydiving
Spa day
Ticket to an event
Vacation
Wardrobe
Etc.
You could even start a matching program with someone who wants to support your progress.
Digital Rewards
Treat yourself to a new download:
App
Audiobook
Computer game
E-book
E-gift card
Exercise video
Movie
Music
Podcast episode
Program or software
Etc.
Equipment Rental Ideas
Rent the gear or equipment needed for a new activity or experience:
Boat
Bowling shoes
Electric bike
Golf clubs
Jet ski
Kayak
Paddle board
Skates
Skis
Etc.
Relaxation Rewards
Treat yourself to some rest and relaxation:
Do nothing
Enjoy peace and quiet
Light a candle
Put your feet up and rest
Read a book or magazine
Sleep in
Soak your feet
Take a bath
Take a nap
Watch the sunset
Watch your favorite show
Etc.
Home Décor Rewards
Buy an item for your home that you can enjoy in your space:
Bouquet of flowers
Candle
Picture frame
Pillow
Plant
Wall hanging
Etc.
Class or Lesson Rewards
Celebrate success while learning something new or improving a skill:
Acting
Art
Computer
Dance
Design
Language
Music
Photography
Self-defense
Sewing
Sports
Etc.
Final Thoughts on Rewards
Hopefully this list of ideas has you thinking about ways to reward your own progress and success on your journey toward health, wellness, or weight loss.
As you start or continue to build new, healthy habits, take the time to acknowledge positive changes to your behavior. Use one of the reward ideas we’ve shared or come up with your own! The important thing is to choose a reward that is realistic and meaningful to you.
With a little recognition and celebration, you'll be well on your way to a healthier lifestyle!
“Treat every small victory like you just won the Superbowl.” ~ Lewis Howes