You had a hard day, you deserve a treat.
You had a great day, you deserve a treat.
You ate well all day, you deserve a treat.
If you really want to, you can find a reason to treat yourself any time
There’s nothing wrong with treating yourself, but when it’s something you do every day, it’s not longer a treat – it becomes a part of your life. It’s how you eat day to day.
Treats are supposed to be out of the ordinary.
They’re a reward for doing well or achieving a goal and they’re best incorporated into your life when you decide ahead of time when and why you’re going to receive one.
Yesterday you probably wouldn’t have thought that if you eat well today, then it’d be a good idea for you to eat cookies today. Tomorrow you probably wouldn’t look back and think so either. But right now you think it’s a great idea because you want cookies and lucky for you, you’ve come up with an excuse to eat them.
You can always find an excuse to eat. Anything can be an opportunity to treat yourself.
Treats should not happen too often though, not every day.
They should be planned because otherwise you’ll fall into the instant gratification trap.
Most importantly, they should not be something you regret later.
What is your main goal right now? How do you want to treat yourself, and how often, to reward yourself for doing well?
Non-food treats and rewards!
There are so many ways to treat yourself that won’t lead to a binge.
What do you want to do for yourself that will encourage positive reinforcement?
Plan for manicures, pedicures, massages, haircuts, new clothes, a concert, a girls’ night, a day trip, take a class you’ve wanted to – dance, art, language, or anything else you’ve wanted to learn…the list is endless.
Then daily you can incorporate smaller options for self care and relaxation for when you’ve had a tough day or to keep the good feelings going that you’ve created through eating well, things that aren’t going to sabotage you.
What do you want to regularly do for yourself for self-care?
Read, do your own nails, color, do a puzzle, scrapbook, go for a walk around your favorite nearby area, watch your favorite movie or tv show, talk to a friend, meet someone for tea/coffee, have a dance party solo or invite a friend, take a nap, meditate, paint, I could go on and on.
Decipher between activities you want to incorporate into your life daily and what you want to be a treat or reward.
Binge eating should not be included – it’s never a treat or reward, nor is it any kind of self-care. If it’s something that makes you feel terrible afterwards, it’s definitely not a treat.
Should you never treat yourself with food though? No, that’s not realistic. But figure out how often you want to treat yourself with food and for what reason.
Make it count and make it special.
Choose how you want to treat yourself, how often, and make sure you’re okay with why you’re doing it way before it happens.
Make sure your treats are treats and that you do feel good before, during, and after.