On a piece of paper, draw out a table with the days of the week on it, as headings
across the top of the table and the weeks down the side, just as in the diagram.
Add two extra columns beside the days, headed ACHIEVED and REWARD.
At the bottom of the piece of paper, draw out another table to list the actions you
are going to take regularly. These actions will become habits and your motivation
chart will help you develop good habits that will help you achieve your goals.
You will need 5 columns, headed HABIT, SYMBOL, TARGET, REWARD, and REWARD FOR EXTRA.
You can now LIST the ACTIONS you want to take under the HABIT column, decide on a
symbol, such as a tick or a circle or a square that you can use to check off each
day you have taken the action
and draw it in the SYMBOL column. Now decide your reward and whether you can earn
extra points for doing extra actions.
Each day that you carry out the ACTION, put the appropriate symbol in the cell at
the top of the chart. For instance, if you do 10 lengths of swimming on Monday and
Friday of the first week, then put a tick under the Monday and Friday columns in
the row for your first week. Your target was to do this twice a week and you have
NOW ACHIEVED that, so put a tick under the ACHIEVED column for the first week. You
decided to award yourself 20 points for each swim, so you can award yourself 40 points
(2 swims at 20 points each) under the REWARD column. All that’s left now is to decide
how much the points are worth and reward yourself. For instance, you may decide that
50 points are worth £1/ $1 into your motivation savings piggybank!