As summer approaches many people have decided to get strict or tough on their workout and eating habits. Most people look to some sort of reward or punishment system for this. While rewards are great, the motivation to change your lifestyle is usually not related to the style in which people choose to punish or reward themselves.
For instance, if you are striving to lose weight or eat better, your reward should not be a big piece of cake with ice cream. (Often, people choose to go to their favorite restaurant and eat whatever they want.) On the flip side, some will punish themselves through loss of money (making a bet or paying out when failure strikes). I don't recommend going into debt or stressing your bank account because you were not reaching your goals.
For my clients, I was inspired to create the G.I.M. jar. Gratitude in the Moments. This is such a lovely creation because when we dig deep and are honest with ourselves, self-compassion is really what we are wanting. We are so hard on ourselves, that we forget to be compassionate and loving to ourselves. Without this, nothing in your life will change permanently.
Here is my invitation. Every time you realize that you have a choice to do something that honors your goals, you write yourself a thank you note or a note of self-appreciation on a small slip of paper and put it in your pocket or your purse. When you get home that evening you read all those lovely words and reflect on your successes for the day. That's it.
This will not only be rewarding for your positive actions, it will also begin to create more compassion, gratitude and appreciation for you. As you continue to do this, the negative self-talk, the shaming and self-doubt will begin to fade out.
I also recommend that you write yourself a little note of kindness when you choose not to do something that honors the goals you have set for yourself. Creating new habits is challenging, but having awareness and compassion for both the action you want and the action you do not want will make it easier in reaching your goals.
Gratitude In Moments Jar
I hope you enjoy this exercise as well! I love to hear feedback, send me an email firstname.lastname@example.org.
Blessings on your journey!
Dr. April Morford
2019 - Present