Can you help me to find out rewards ?

I read a chapter about rewards in a book I bought lately (The ADHD focus friend). They had different categories (f.e. calming down, with friends, going out, snacks, etc could be named different in the english version. I own the german one) for rewards and space to write some personal ones down. The point of it is to go to this list and pick something out of it if you need a reward. And even if I find the book helpful, everyone can write down such lists on a plain piece of paper and hang it somewhere (on the fridge f.e.). Other than that I don't have any helpful tips because to be honest, if I want to watch a tv series f.e. I often skip the part where I have to do something first 😂 so I need to get my shit together myself. also what's a reward differs from person to person. But it could work to write a list down and do something necessary with the plan to pick something nice from that list afterwards.

After completing a shitty task I might allow myself to do something I really want in that moment. Like research interesting stuff online, sometimes just a good coffee, or do any other preferred thing. But if it’s a work day, both with a timer ⏱️😊

Make your reward externally stimulating. When I finished 1 hour Work, i will Watch a movie. Make IT visible And easy. Yeah IT just a starter for motivation, when you got IT. Then move to intrinsic motivation after

Planning sth I like after finishing sth, e.g. reading, watching a series,…