The reward system is a popular method for introducing new habits because it leverages the psychological principle of immediate gratification. By offering a reward—such as a treat, a break, or a purchase—after completing a new task, the brain associates the habit with positive reinforcement, making it more likely to repeat the behaviour. While this might seem effective, it can be detrimental in the long run:
1. Stops intrinsic motivation
The reward can distract attention from the habit itself to the reward, thereby reducing your internal motivation to continue the behaviour once the reward stops.
2. Addictive
Relying on rewards can make you dependent on them, making it difficult to maintain the habit when the rewards disappear.
3. Encourage excess
If rewards work against your goals – like rewarding exercise with junk food – they can compromise your progress.
4. Rewards focus on the result rather than the process
The emphasis on the reward shifts from the process to the reward, distracting you from the long-term benefits of the habit itself.
5. Reduced long-term sustainability
Often, the habits acquired through rewards are not deeply integrated, increasing the risk of relapse when the rewards disappear.
6. Decreased self-esteem
Relying on rewards can undermine your confidence in your ability to maintain habits on your own, making you second-guess your ability to adopt new behaviours without external motivation.
7. Shame and Guilt
Using the reward system can actually increase the risk of feeling shame and guilt, which can further hinder the formation of new habits. When you don’t get the reward, you may feel like a failure, leading to feelings of shame and guilt. These negative emotions can reduce your motivation and make you less inclined to continue the habit. Over time, this cycle of reward motivation followed by feelings of guilt when the reward is not obtained can lead to avoidance, i.e. stopping the habit altogether to avoid these negative feelings.
Tips to help you establish a new habit without relying on the reward system:
1. Start small
Start with a smaller version of the habit to make it easier to stick with. For example, if you want to start to move more, start with going on a short walk a day. This reduces initial resistance and makes the habit easier to manage.
2. Establish a consistent routine.
Attach your new habit to an existing daily routine or a specific time of day. Consistency helps ground the habit in your life, making it a natural part of your day rather than an add-on.
3. Focus on identity
Rather than seeing the habit as something you do, see it as part of your identity. For example, instead of saying “I try to work out regularly”, say “I’m someone who works out”. This attitude can make the habit seem like an integral part of your identity.
4. Use visual cues
Place reminders or cues in your environment that trigger the habit. For example, leaving your running shoes by the door can be a visual cue to go for a run. These cues help reinforce the habit without the need for a reward.
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