How to use reminders, rewards and rituals for healthy change 

Let’s talk about how reminders, rewards, and rituals can support healthy changes. 

• They can make things feel more manageable and easier. 

Understanding what they are: Reminders, Rewards, and Rituals

Reminders 

They help you remember the things you should do.

• Or tell you to take action at certain times.

You can use reminders in different ways.

They can be:

• Visual (like sticky notes)
• Or audios (like alarms)

You can also use your environment as a reminder. 

Like,

• putting your workout clothes on the bed next to you 
• Keeping your running shoes by the door 

Rewards

It’s a way to treat yourself after putting your efforts into something or achieving something.

For example, if you set a goal to study for 2 hours each day of the week, and you meet up. 

• You can reward yourself with a movie date on Sunday 

Rewarding yourself helps you stay motivated and achieve your goals.

Rituals 

These are a group of habits or routines you do consistently.

• Or every day.

It is a way to help you build a sense of structure in your life. 

How to use Reminders 

There are several ways to use reminders, such as 

• Alarms 
• Post-it notes 
• Or even apps 

You can use them to remind you to:

• Exercise 
• Sleep
• Take medication 
• Drink water 
• Eat 
• Wake up
• Shower 
• Work 
• Study 
• Cook
• Clean 
• Go outside 
• Visit someone 
• Go grocery shopping 

Or even practice a habit like meditation and deep breathing exercises.

Also, place reminders in strategic places such as on your:

• Fridge 
• Books
• Bathroom mirror 
• Bedroom walls 

To help you stick to your healthy habits. 

How to use Rewards 

Set up rewards for finishing tasks or for achieving goals.

Examples are:

• Relaxing bath
• Watching your favorite movie or show 
• Buying a nice dress
• Going to see a movie 

Hype yourself up, too. That’s another way to reward yourself. 

Rituals

Your daily rituals can be:

• Meditating in the morning 
• Deep breathing exercises every 3 hours 
• Stretching before bed 
• Cleaning your bedroom every evening 
• Practicing mindfulness 
• Or even having a skin care routine 
• Practicing gratitude 

Rituals can help you feel better about yourself.

• And life. 

You can make it more enjoyable by adding music or reading. 

In conclusion

• Reminder
• Rewards
• And Rituals 

Helps with building good systems that support healthy changes.

But remember to be consistent when you add reminders, rewards, and rituals to your daily life.

Try to make them a part of your routine, and things can flow better for you.