Recovery points system ideas
 

In my Filofax I'm making a recovery points system.

I get a number of points for a task

Exercise = 1 but if I exercise 4x in a week it becomes 6 for the week

Taking meds =0.25

Socialising = 3

Volunteering or activities = 2 or 3

Showering and completing 3 chores a day each = 1

Also included is making phone calls with is 5 bc that's REALLY hard for me

I'm trying to cover the basics of what it is to function and try to be healthy

I'm not concerned about food. That doesn't need points that's already ingrained in my head

I have points also for 15 mins of meaningful activity (reading or writing)

Any ideas for other things i should aim to do weekly/daily


At goals of accumulated points I get treats and 25+ points in a week gets a sticker and accumulated stickers = treats.
Thankx.

I love this idea.
I think you have everything I would put down.
I would have to have tidying the house/ changing bed sheets / hovering / doing washing as one and giving my cat some attention as aanother because they are things I tend to neglect.

Yes I think giving the cat attention should be another actually. That might help.

It's just when I want attention he neglects me :(

And then the other way around.

But good idea thanks

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I wondered if I should get sanctions if I'm unwell, like

136'd = -20
A&E = -10
Self harm =-5
Overdose =-20

I don't know if that's being mean to myself though.

I don't if if if this would help or make me hate myself even more when I get unwell.

excellent idea love.
you could also spend time when you're struggling looking up the sort of treats you'd be aiming for to keep you focused!

That's a brilliant idea. I'm pinching it!

I will add points for doing meditation. Maybe also for when I'm having a bad day or struggling with something, I can get points if I am able to cope in a healthy way rather than a destructive one.

Edit: I don't think you should add punishments. To me, this is about rewarding good behaviours and making them habit. I don't know about you, but I think we spend enough time beating ourselves up over our failures, and it doesn't stop us from repeating them. Perhaps you should give yourself points for if you are able to limit destructive behaviours? Or maybe do another activity outside of points, for example if you SH or go to A&E, you could make yourself write about it in a journal; what happened, what you were feeling, how other people reacted, things you could do next time that might improve the outcome?

A reward system is great and has proven psychological benefits (there have been studies looking into it) but I really would not do punishments as I do not think that would be helpful.

I like iron.maiden's idea of giving points for limiting destructive behaviour. Or for example if you did self harm you get some points for getting it treated by a doctor (though obviously do not self harm just so you can get points by going to A&E!).

I have already listed my treats lol. The higher it gets the bigger the gap so the bigger the prize. My first treat is a lindt bar, so I'm not buying lindt chocolate until I've earned it.

I think this is a better idea. I think points for asking for help would be a good one to add, and that can be 5 points as well and go under the "phoning people" thing.

I think the reflection process you described is good though too. I will write that down thanks.

Imaginelol.

I loled

I would also allow more small treats as well as large ones, so you don't have to wait too long before getting a treat, which might make the process more attainable. For example, a daily reward like a favourite dvd or book and hot drink or anything else you may enjoy. The bigger rewards are a good idea, as it gives you something to aim for, but the smaller steps can be the hardest and it's important to give yourself credit where it's due.

Yes that's a good idea.

If I get over a certain amount I get a sticker, I think if I get a sticker I should get to watch a fave film or have a hot chocolate or something.

I think this is a great idea.
How about points for challenging yourself? Is there something you find really scary but which is beneficial? For me that would be, for example, attending a social event. How about points for doing something nice for somebody else? That will make you feel good about yourself.

I LOVE this idea! I'm totally stealing it!
I have no new ideas to add but wanted to say thank you for posting this x

I love this :)

It's called a Token Economy and I've seen it used by psychologists before but your particular list I think is really, really wonderful. You should be very proud :)

Thanks for your comments. I'm glad others might find it helpful as well.

Xx

What other treats are you including? I've been failing miserably, because I've been doing my treats (mainly computer games) regardless of whether I earned them! :s

Flowers for myself. Something for £5 each time then something for £10 some times.

Clothing. Nice chocolate.

Stuff I don't have every week or day. Xx

Flowers is a great idea. I'm a bit too skint at the moment for monetary reward though. I need a reward for not having my reward before I earned it! Hehe!

I'm glad you are rewarding yourself. Flowers and chocolates are always good! It sounds like you are making positive steps.

Yeah I haven't been able to do it properly since being in hospital but I might make a temporary sheet for whilst I'm here as my Filofax is at home :( xx

If you're really struggling points for getting through te day would be a good idea. I think it's important for the points to be relevant to your difficulties. Hence I have phone calls on there. Xx