The Power of Non-food Rewards- Tedi Nikova MPH, RD
As a child have your parents taken you out for ice-cream after you rocked a test in school, or achieved a small milestone? Since we were babies, food has most likely been used as an incentive, or a reward for our accomplishments. However, today I would like to challenge you to begin to question the real reward behind food rewards, and if this association is serving you as an adult.
Learned behaviours
Let’s talk all about learned behaviours. Before we dive into this topic, I would like to challenge you to complete this word association test. Read the following words one-by-one out loud. I want you to say out loud what the first thing that pops into your mind when hearing each word.
Pumpkin pie
Popcorn
Hot chocolate
Ice cream
What comes up for you when thinking of these words? This word association exercise helps you gain awareness that you have learned to associate foods with something other than simple nourishment. Ivan Pavlov, a famous scientist keyed the term ‘learned behaviours’ when experimenting with dogs. Pavlov noticed when a bell was paired enough times with food, the bell (trigger) by itself automatically caused salvation, as the dog learned to expect the food after the sound of the bell. The bell and food were now associated with each other, and the salvation automatically became a learned response. Going back to accomplishments, we have learned to associate achievements (trigger) with food.
What is the harm in relying on food rewards for your achievements? There is nothing inherently wrong with enjoying a treat after achieving a milestone! However, we often use food as a reward for even small things during day to day activities such as getting through a long work day, this can add up to many treat foods that may not be serving our future self. Additionally, this learned association may trickle down into other learned associations such as buffering with food when stressed and upset. It is all about changing your mindset and behaviours around food, even in your daily wins.
How to break learned behaviours
Step #1- Notice and name
The first step is to begin to identify your learned behaviours around using food as a reward in the past. Ask yourself, when did this first begin? When do you use food as a reward as an adult?
Step #2-Breaking the association
The second step is to begin un-learning these responses; you will need to start breaking these associations. How do you do this? Let’s use an example, when a dog sees a leash, and gets excited to go on their walk, how would you break this association? You would continue to show the leash (trigger) without taking the dog on the walk! For example, if you had the learned association to have dessert after an achievement, you will have to now pair the achievement with a non-food reward, eventually you will break, or at least weaken this association. Of course, this is easier said than done! This is often an uncomfortable and difficult process, but I want to emphasize that it is okay to feel uncomfortable when breaking these associations. Some of these associations may have been developed for many years, therefore this process will take time.
Step #3-Shifting environmental triggers
There may be cues in your environment that may be subconsciously aiding in strengthening the connection between the trigger (aka achievements) and food rewards. For example having your favourite ‘treat’ ice-cream in the freezer, or your favourite bakery on your route home from work. Managing environmental cues will aid in beginning to break learned associations. For example, instead of keeping the ice-cream tub in fridge, remove it from your house, therefore the only option to obtain the ice-cream will be to go out for ice-cream, or to take a different route home from work. These subtle changes can make all of the difference.
Non-food rewards
Let’s talk about non-food rewards. These do not have to be expensive or extravagant, the goal is to provide our brains with the subtle dopamine hit that we are used to from our food reward, however these non-food rewards will be in alignment with our future self!
Self-care rewards
o Buy yourself flowers
o Get a manicure or pedicure
o Get a massage
o Watch you favourite movie
o Buy a new water bottle
o Have a home spa day
o Get a car wash
o Buy your own ribbon
Social rewards
o Call a friend
o Schedule a coffee date with a friend
Mind rewards
o Buy or rent a book
o Take a nature walk
o Donate a pound of food for each pound lost
o Take a mental health day off work
o Buy a nice journal or fancy pen
o Take a ‘joy ride’ in you car with the music blasted
At HMC, we understand that mastering behavioural skills are the key into developing a healthier relationship with food. We teach our clients key strategies to aid in breaking the loop of using food as a reward on a daily basis. We provide our clients with the tools to feel in control of food, not controlled by food. Book a free 45 minute consultation with our team today!
