Rewarding yourself for a job well done is great positive reinforcement, and makes it more likely you’ll stick to long-term changes. If workouts or any other healthy habits are a struggle for you, start an incentive program and reap double rewards — behavior change plus that special gift. Here are some ways to make this work:

• Put $1 into a jar for every workout — buy yourself a treat after 10, 20, or 30 sessions
• Plan to exercise 1 day every weekend; after 2 consecutive months, reward yourself with a spa day, massage, or game of golf
• Challenge yourself to a more intense cardio workout once a week, then get yourself new workout clothes or shoes after a month.

Incentives can go a long way in helping you meet your health and wellness goals. Write down some ideas today.