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The Power of Rewards

Updated: Apr 25, 2021



Reward the behavior you want repeated.” -Larry Winget

Let's keep it real. Changing unhealthy habits is difficult and unpleasant. Even though our unhealthy habits lead to huge consequences, the truth is these unhealthy habits do serve a purpose in our life. Behaviors like smoking, eating fast food, and skipping exercise reward us immediately with feelings of happiness and comfort. On the other hand, changing these unhealthy habits gives us feelings of discomfort and uncertainty. Getting through this phase of uncertainty is a matter of focusing on a specific goal and motivating yourself along the way. One of the most effective motivational strategies is using the power of rewards.


As humans, we seek immediate gratification. Unfortunately, for many healthy habits, the reward is often distant. This makes incorporating these habits a challenge. In order to overcome this, we can set rewards for our new healthy behaviors.


It’s important to note there are two types of rewards: extrinsic and intrinsic. Extrinsic rewards are usually financial (i.e., gym clothing, headphones, or a spa day). They’re called extrinsic because these rewards come from the outside. Intrinsic rewards are how we feel when we complete a behavior (i.e., happy, proud, and satisfied).


Both reward types bring us pleasure, but extrinsic rewards are superior motivators in the early stages of change since these rewards are tangible. Attaching an extrinsic reward to a desired behavior like eating vegetables or exercising makes the action more pleasing.


How to Harness the Power of Rewards


-Take the time to write down a list of rewards for each short-term and long-term goal you’ve set for yourself. Having this list gives you something to look forward to. Don’t be afraid to reward yourself often throughout this process, especially in the beginning.


-Reward behaviors, not outcomes. We have direct control over our behavior but very little control over the outcome. Focusing on something we can not control inevitably leads to stress and frustration.


-The reward must match the level of effort. Rewarding yourself for going to the gym six times over a two-week period with a cruise is a bit extreme. But rewarding yourself with a new clothing item is more reasonable.


-Review your goals and rewards weekly. Monitor your progress and edit them if needed.


-Reduce the frequency of rewards as the new behavior becomes a habit over time.


-The reward must not conflict with your overall goal. Don’t reward yourself with going to an all-you-can-eat buffet if your overall goal is to lose 15 lbs. Set self-care rewards instead.


Reward Examples


  • Receive a massage

  • Watch your favorite movie

  • Invest in a new fitness tracker

  • Sign up for a dancing class

  • Practice a new skill

  • Invest in new headphones for working out

  • Begin a “Vacation Savings” account. Reward yourself with cash each time you reach a goal. You can add as much money as you want to this account ($10, $20, $50).

For more detailed tips based on your fitness level, schedule a free coaching call by texting "I'm in" to (714) 312-6309.

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