External rewards and incentives can be used to motivate positive behavior changes.  To be effective rewards should be healthy, valued, achievable, contingent upon predetermined rules and immediate.  Incentives and rewards must be matched to short, medium and long term behavioral objectives.  Some examples are provided below.

A. Short range (ran today...no sweets today...used relaxation)

 1. Symbolic rewards ? calendars and charts
 2. Frequently occurring and enjoyable behaviors:
  - reading in bed before sleep
  - favorite TV show
  - playing piano
  - using special bath oil
 3. Night out of kitchen duties
 4. Make local phone call to friend(s)
 5. Save non-discretionary money

B. Medium range (meditated for 20 minutes each day for five days...ran 5 of 7 days)
 1. Go to movie or dance
 2. Spend non-discretionary money
 3. Buy CD, pet, clothes ?
 4. Make long distance phone call

C. Long range (reach goal or important plateau)
 1. Take a trip
 2. Buy a new TV, stereo, etc.
 3. Spend non-discretionary money

D. Maintenance goals and rewards
 1. Maintain desired weight for six months - buy new wardrobe, have self-portrait done
 2. Run four days a week for three months - buy a new running suit
 3. At school at least 15 minutes early for the last four months ? Take a ski trip