Another way to create a Habit is to use bigger treat rewards to offset harder habits. The more daunting you find putting a habit into place, the more amazing you should make the treat reward. For example, if you are attempting to go for a run every morning and you haven’t done any exercise for years, giving yourself a treat at the end of the run may well be necessary. The treat reward will push you to take action when you really don’t have the motivation or desire to. You won’t want to go for that run, but being able to shamelessly enjoy a smoothie and your favorite sitcom when you get back might be enough to get you to put your running shoes on and get out of the house.
Be intelligent with how you use treat rewards , The treat reward can change as needed. The treat reward can change as your motivation and comfort with the habit changes over time. Typically, as you complete a new positive habit you will feel more of the intrinsic rewards and also just get used to completing the habit without thinking about it. It will become normal to you. As this becomes the case, you can think about cutting back or removing the treat reward if it makes sense to. Altering the treat reward will be especially necessary for those habits which only have a long term pay off, in which case you will have to start “big” with the treat reward until the habit becomes ingrained or the intrinsic rewards of the habit start to pay off.
An ideal treat reward supports the habit and won’t need to change. The best kind of treat reward is one that actually supports the habit in some way. For example, if you enjoy smoothies, rewarding yourself for completing a gym session with a super healthy smoothie is perfect. When the treat reward is so entwined with the main habit like this, there is actually no need to ever remove the treat reward, and so it becomes part of the habit itself. There are plenty of healthy foods that also taste great, so creating a healthy food treat as a treat reward is always a great idea. Another example of this might be having a couple of squares of 70% + dark chocolate as a treat reward after completing a tricky new habit. These small treat rewards can then be joined with the habit itself and always make performing the habit more enjoyable, rewarding, and make the habit as a whole that much more ingrained and sustainable over the long-term. You can also use a treat reward for removing bad habits. Be creative in how you use treat rewards and consider using them to also pull you out of bad habits. For example, you might go to the cinema at the end of a week that you don’t have a cigarette. you can make starting new habits and keeping them in place significantly easier. The treat reward doesn’t have to be straight after the habit. It won’t always be practical to “cash in” your treat reward after completing the habit, or you might want to put in place a larger treat that has to wait; it doesn’t have to come directly after the habit. For example, you might promise yourself that you can go out for a meal on Saturday night if you complete your 5 sales calls every morning for a week.