Building Dependability in Yourself - Part 3: Rewarding the Follow-Through”
Earlier in this series, we discussed how persistent follow through, especially when we feel unmotivated, is necessary to becoming someone that we can rely on.
However, “following through” is easier said than done! How can I actually do it, often? The deliberate use of rewards is an effective strategy for creating routines and building desire to actually start, or keep, moving.
Do prizes seem childish or silly? Or even embarrassing? I have had many clients say they feel “it’s a little embarrassing, I need a treat to do something hard.” I have heard many say “what I completed is the bare minimum, I don’t deserve a prize for doing something that had to be done.”
The age limit on positive reinforcement succeeding does not exist. You don’t “age out” of being able to treat yourself or celebrate something you’ve done, no matter how small the action might have been. When used carefully, rewards can boost motivation and self-confidence as well as help sustain healthy habits and routines over time.
Why Rewards Work
When we finish a task and then experience something positive, our brain starts to associate the behavior or responsibility with a positive outcome. This makes us more likely and more willing to repeat the behavior in the future. Rewards can increase motivation, build momentum, and bring joy. They can reinforce new habits, make difficult tasks feel more manageable, and even strengthen feelings of accomplishment and self-efficacy.
The goal with rewards is not to bribe yourself, but to recognize effort and to provide a positive incentive for habits you wish to maintain.
What Makes Rewards Effective?
The most successful rewards are:
Timely: The closer the reward is to the behavior, the stronger the correlation becomes
Purposeful: The reward should feel valuable or enjoyable for you
Proportional: Small tasks should earn small rewards and larger tasks can earn larger rewards
Steady: Consistency creates reliability, especially with rewards and habit-building
Examples Of Rewards That Often Work Well
Experiences:
Spending time outside
Watching an episode of a favorite television show
Taking a bath
Enjoying a favorite coffee or meal
Reading for pleasure
Social time with a friend or loved one to celebrate milestones
Visual Progress Tracking:
Adding marbles or tokens to a jar to see progress
Punchcards of your progress
Habit trackers
Stickers on a calendar
Checks on a to-do list
Larger milestone rewards:
New workout gear
A special outing
A massage
A day trip
Dinner at your favorite restaurant
Examples Of Rewards That May Not Work Well
Be thoughtful about the rewards you pick as not every reward can support long-term goals for you personally! Some rewards can undermine the goal such as rewarding sleep goals by staying up late or financial goals with impulsive spending. If goals are delayed, such as weeks or months away, it may not provide enough reinforcement to maintain momentum or motivation. Additionally, be cautious of leaning only on extrinsic rewards. These types of incentives are beneficial, but they are most successful when coupled with intrinsic rewards such as self-trust, confidence, and satisfaction with self.
Overall, witnessing yourself following through on a task is one of the most significant rewards you can experience. Each time you fulfill a commitment to yourself, you strengthen the belief that you are trustworthy, dependable, and equipped. This growing dependability becomes the reward itself over time.
Rewards are not about earning or proving your value. Rather, they are tools that can make change feel possible and can help reinforce healthy habits. Incentives can help transform motivation from something you hope for into something you actually cultivate, with realistic expectations and consistent follow-through. The more likely you are to see and celebrate your efforts, the more likely you are going to build dependability and show up for yourself!
Here at Atlanta Wellness Collective, we want to help. For support, contact us or schedule an appointment online.
This blog post was written by Anna Worden and is part of a multi-part series.
This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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