Rewarding yourself when you stick to a routine of reinforcing positive behavior can be an effective strategy for motivation and habit formation. Positive reinforcement is a powerful tool in behavior psychology, and using rewards can help reinforce the behaviors you want to maintain or develop. Here are some tips on how to effectively use rewards in this context:
Choose Appropriate Rewards: The rewards you choose should be meaningful to you and proportional to the effort or behavior you’re trying to reinforce. Small rewards can work for daily accomplishments, while more significant rewards may be suitable for bigger milestones.
Make Rewards Specific: Define clear criteria for earning a reward. For example, if you’re trying to establish a routine of exercising, reward yourself for going to the gym a certain number of times per week or for completing a specific workout goal.
Immediate Gratification: Try to provide rewards as soon as possible after achieving the desired behavior. Immediate reinforcement can strengthen the connection between the behavior and the reward, making it more effective.
Consistency: Be consistent with your rewards. If you reward yourself one day for sticking to your routine but not the next, it can confuse your brain’s reward system. Consistency helps reinforce the behavior you want to see more of.
Variety: While consistency is essential, it’s also a good idea to vary your rewards over time to keep things interesting. This can prevent the routine from becoming monotonous.
Non-Food Rewards: While it’s common to use food as a reward, consider non-food rewards as well. This can help you avoid unhealthy eating habits. Rewards could include buying yourself a book, taking a relaxing bath, or enjoying a hobby.
Track Your Progress: Use a journal or a habit-tracking app to monitor your progress. Seeing your achievements can be motivating in itself, and it can also help you decide when to reward yourself.
Avoid Guilt: It’s okay to indulge in rewards occasionally, even if you haven’t met all your goals. Don’t feel guilty if you occasionally treat yourself without completely adhering to your routine. The key is balance.
Adjust as Needed: As you become more consistent with your positive behavior, you might need to adjust the type or frequency of your rewards. What motivates you at the beginning of a new routine may not be the same as what motivates you once the behavior becomes a habit.
Celebrate Milestones: In addition to daily or weekly rewards, consider celebrating significant milestones along the way. These could be monthly or quarterly achievements that demonstrate your progress.
Remember that the effectiveness of rewards can vary from person to person, so it’s essential to find what works best for you. The goal is to create a positive feedback loop that makes sticking to your routine and reinforcing positive behavior more enjoyable and sustainable.
Shervan K Shahhian
LIBERTY PSYCHOLOGICAL ASSOCIATION 