My “Reward Points” system.
I’m going to start working on getting in shape this weekend… I think I’ve come up with a good rewards and motivation system:
Points are awarded for various activities, events, etc. Points can be cashed in for rewards.
Points are earned in the following ways (and you have a low-cap of -500 points):
- Target Daily Calories rounded UP to the nearest 100 (example, 1800)
- +10 points for every 100 calories under the target (maximum 30 earned points)
- -10 points for every 100 calories over the target (minimum 100 lost points)
- -100 points for Not Keeping Track
- Working out
- Effort Levels have time factors:
- Hard workout (Muscle pain on the following day, target heart rate, sweat)
1.5 times the actual time spent (+50%)
Example: Running, hard elliptical workout - Moderate workout (sweating, heartrate up)
1 times the actual time spent (0%)
Example: Yardwork, light elliptical, actively playing with dog - Light workout (no sweat)
0.5 times the actual time spent (-50%)
Example: Walking, light Qigong, light Taiji - Time spent equals points earned (after factor):
- -15 points for <30 minutes of daily activity
- +15 points for 30-90 of daily activity
- +30 points for >90 minutes of daily activity
- Weekly Weigh-in
- If losing weight:
- -80 points, gain > 2 lbs
- -40 points, gain 1-2 lbs
- 0 points, 1/2 lb gain to 1/2 lb loss
(note that half pound changes cumulate, so a 1 lb gain over 2 weeks
results in -10 points) - +40 points, lose 1-2 lbs
- +80 points, lose > 2 lbs
- If Maintaining (with losses acceptable) the above chart shifts up and all gains cumulate
This means that a maximum week results in 30 x 7 + 30 x 7 + 80 = 500
Getting 500 points in any given week will be next to impossible! I’d figure on a good weekly goal of around 200 points. Rewards are described below:
- Food Rewards
- -100 points, Uncounted Dessert (2 scoops ice cream or equivalent)
- -250 points, Uncounted Large Dessert (Restaurant portion)
- -750 points, Uncounted 3-Course Restaurant Meal
- -1500 points, Uncounted Holiday
- Gift Rewards
- -500 points, $10 “giftcard”
- -2000 points, $50 “giftcard”
- -10000 points, $500 “giftcard”