BA9: Reward Plan
Virtual Coach
Work step-by-step through the Behavioral Activation & Exposure exercise with the virtual coach.
Introduction
Behavioral Activation works because behavior that gets rewarded gets repeated. Yet adults often forget the payoff step: we grind, tick the box, and rush to the next task. A structured Reward Plan makes reinforcement deliberate. You pre-select meaningful, healthy treats that you can deliver immediately (or at least the same day) whenever you complete a graded task, exposure rung, or shaping step. Studies in contingency-management and habit formation show that even small, self-given rewards (a fancy coffee, five minutes of guilt-free TikTok, a new playlist) significantly raise homework completion and maintain gains after therapy.
Instructions
Goal: Pair every scheduled BA task (BA1–BA8) with a reward for the next 30 days.
Set-up time: 15 minutes Daily admin: < 2 minutes.
Step 1: Brain-storm Reward Menu (10 items)
List low-cost pleasures: food, media, micro-luxuries, social perks.
Examples: Espresso shot, 15 min comic, hot bath, new Spotify track.
Tip: Variety prevents satiation.
Step 2: Tag Each BA Task
Write a matching reward beside every task on this week’s Activity Schedule or Exposure ladder.
Example: “Send résumé” → watch one sitcom clip.
Tip: Scale reward to task difficulty.
Step 3: Set Delivery Rules
Rewards must occur within 1 hour of task completion.
Example: Coffee right after jog, not “tonight if I remember.”
Tip: Immediacy cements dopamine link.
Step 4: Create a Token Jar
Drop a coin/sticker in the jar each time you complete a task; trade 10 tokens for a bigger treat.
Example: 10 tokens → cinema night.
Tip: Visual progress boosts motivation.
Step 5: Log & Rate
Tick ✓ and note 0–10 satisfaction after receiving reward.
Example: Jog ✓ (satisfaction 8).
Tip: High-satisfaction items become staples.
Step 6: Weekly Audit
Count completed tasks, tokens earned, and average satisfaction. Swap out stale rewards.
Example: 18 tasks, 14 tokens, sat 7.
Tip: Aim for ≥ 70% task-reward pairing.
FAQs
Isn’t self-reward childish?
Olympic coaches, sales teams, and rehab programs use immediate reinforcement—your brain’s reward circuitry doesn’t care about age or pride.
What if I forget to reward myself?
Set a phone alert for 5 minutes after the scheduled task time or keep rewards in sight (latte voucher on desk).
Can digital rewards (YouTube clip) backfire into hours of scrolling?
Use timers or browser blockers—reward 15 minutes, then lock. Choose finite treats (single episode, one song).
What about big, expensive rewards?
Great for milestone tokens (e.g., 30 tokens = new running shoes). Daily rewards should stay <$5 and easy to obtain.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
