Reward Systems That Truly Assist Me in Building New Habits When I'm in a Rut

      A few years back, I found myself trapped in a cycle of unhealthy habits. Despite being aware of the detrimental behaviors I wanted to change—like inconsistent sleeping patterns, poor health decisions, and negative self-talk—I felt powerless to stop them. There wasn’t a simple button to switch off these habits or to activate positive ones. Escaping from harmful habits in a high-speed, chaotic environment can seem impossible. Scrolling through TikTok (yet another bad habit) and seeing influencers flaunt their highly productive "5-9 before 9-5" routines featuring early workouts and clean eating felt unattainable.

      As I've grown older, I’ve increasingly understood the importance of taking care of my body and mental health, and I recognized the need to alter my less favorable habits. Personally, I find that change is much easier when I am rewarded for it. The burst of dopamine from receiving rewards is not only gratifying but also drives you to continue. Once I began integrating reward systems into my life, my habits started to shift—and they actually stuck. So, if you’re looking to enhance your life or simply need assistance in breaking free from a rut, continue reading for insights into reward systems and which one may be right for you.

      What are reward systems?

      Reward systems consist of various strategies aimed at motivating and reinforcing habits or behaviors by providing—you guessed it—rewards upon achieving specific goals. They serve as a supportive tool to help complete tasks or transform negative habits into positive, healthy ones. By identifying what motivates you the most, you can select a strategy that aligns with your objectives.

      Which reward systems should you try?

      Habit reinforcement rewards

      If you aim to develop small, everyday habits, consider utilizing habit reinforcement rewards to help integrate them into your daily routine, associating the task with a positive outcome. For instance, if you want to wake up earlier, treat yourself to coffee from your favorite café or prepare a delicious breakfast instead of your usual on-the-go smoothie each time you wake up on time. Additionally, if you’re trying to form a cleaning habit, reward yourself with a relaxing bath afterward. Over time, you’ll start to view these tasks as enjoyable rather than burdensome, contributing to a more positive attitude toward them.

      Milestone rewards

      Staying motivated to remain consistent with long-term goals can be challenging. Whether it's working out regularly, training for a marathon, starting a side business, or journaling daily for a month, the best way to keep yourself accountable is by setting milestone rewards. Establish a specific timeframe to achieve your goals, such as journaling daily for a week or maintaining marathon training for three months.

      Upon completing this timeframe, treat yourself to something meaningful relevant to the habit, like indulging in a full-body massage to unwind sore muscles, purchasing that cute athletic outfit you’ve had your eye on, or enjoying a DIY spa day with self-massages, face masks, and a thorough shower at home. Alternatively, after filling a journal with entries, you might enjoy a solo day at a museum (many local museums have free days!) or take a day trip to the beach. Achieving a milestone gives you a sense of pride and accomplishment that will help maintain motivation for these long-term habits.

      Tiered progress rewards

      If you find it hard to stay motivated even with a reward after completing a task, a tiered progress system may suit you better. In this approach, the rewards increase in value and significance the longer you adhere to the habit. A morning coffee might not provide enough motivation to consistently wake up early or work out daily, but what if after a year of doing so, you earned a luxurious vacation? The purpose of tiered rewards is to sustain enthusiasm over time, ensuring your goals remain appealing.

      For example, if the habit you are focusing on is waking up early each day, your strategy might look something like this:

      - One week of waking up early = A small reward like an at-home spa night or coffee at your favorite café.

      - One month of waking up early = A fun outing, such as attending a local festival or concert or hosting a special wine night with friends.

      - One year of waking up early = A major treat or trip, like a relaxing vacation (even if it’s a staycation), or purchasing something you've desired, or taking a PTO day just for relaxation.

      My reward systems experience

      I've noticed a significant change in my habits by incorporating small rewards into my daily routine. Trying to alter them solely through willpower was ineffective for me (I tend to be my own worst enemy), but introducing rewards helped keep me accountable. My most significant challenge was adjusting my sleep pattern. After nearly a decade in the service industry, I can confidently say I am a night owl. Early rising has consistently been a struggle for me, but once I started using habit reinforcement rewards, I began to improve day by day. As a coffee lover, the incentive of enjoying a coffee for timely rising significantly boosts my motivation.

      Another goal