When creating a new habit, make it obvious, make it attractive, make it easy and make it satisfying. Feeling successful is vital in getting a habit to stick. What is rewarded gets repeated. What is punished is avoided. Immediate rewards are crucial during early habit formation. They keep you excited. The more immediately satisfying a habit is, the more likely it will be repeated in the future. However, beware of chasing the reward. It’s only purpose is to support the habit not be the reason for the habit. When doing a new habit, the end of the habit needs to be satisfying. We remember the end more than other parts of the habit.
External reinforcers for satisfaction and motivation
Create an external reinforcer that aligns with your desired identity. This helps maintain motivation. Don’t lose sight of your desired identity. Incentives can start a habit. Identity sustains a habit. Immediate reinforcement helps maintain motivation in the short-term while waiting for the long-term rewards to arrive. Habits tend to have more of a compound growth curve. The greatest returns are delayed. Use the method of linking an action you want to do i.e. something enjoyable with an action you need to do i.e. the new habit. This makes the new behavior more attractive and more satisfying. Eventually, the long-term rewards will become their own motivator and the new identity itself will become the reinforcer of the habit.
Another motivator to increase satisfaction is to visualize the progress you’re making, and to be able to see yourself move forward. A habit tracker can help with this. It can be as simple as a calendar or a journal or a piece of paper. Some people use marbles in a jar or paperclips in a bowl to track when they do the habit. Use whatever system works best for you. No matter how you do it, these strategies provide proof of your progress. These visual signals of progress can be particularly powerful on a bad day. Habit tracking provides visual proof of your hard work, your persistence and how far you have come.
These strategies can provide additional incentive when you lack motivation or feel like you are sliding off course. For further help with habit creation or help with overall wellness, click the link to book a discovery call with me. https://calendly.com/stacey-trinitywell/15mindiscover