Rewards
Increase motivation to get something done by setting rewards OR making it challenging – e.g. set a time limit to complete it by, see if you can do it faster than last time.
What do you find rewarding?
• Think about what rewards you could give yourself for achieving something (little – as you go along, large – at the end). What do you like? tea, gym, walk, playing the guitar, computer game - with a time limit, a dish of ice cream, a piece of chocolate, a massage, going for a swim, standing outside, looking at your favourite photos…
• Think about ‘big rewards’ and ‘small rewards’.
• Big rewards being things that you would do if you completed a big task – got a job, did a difficult thing you had been avoiding.
• Small rewards being those that you could do throughout the day to give yourself a pat on the back for sitting at your computer.
Sometimes it can be hard to give ourselves a reward as we have automatic thoughts that tell us we don’t deserve it. This strategy isn’t about whether or not we deserve to have nice things, it’s about increasing the likelihood and motivation for doing that activity or task again. Try it and see if it works for you.
DEVON ADULT AUTISM AND ADHD SERVICE 15
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