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How to choose effective rewards for your ADHD brain, rewarding yourself without guilt, and how to scale incentives.

• finding rewards that you truly care about
• adapting interests into short, medium, and large incentives
• pairing rewards with exercise, mindfulness, sleep, and food
• using immediate, drip-style motivation at each step
• planning milestone rewards for long-term goals
• keeping future rewards vivid with reminders
• using token systems when your favorite things don't scale down