Motivation, Rewards, and Support

A reward should support a habit, not turn it into a punishment

Motivation naturally fluctuates. That’s why a clear reason, a reminder, an enjoyable version of the activity, or support from someone close to you may help. If you’re motivated by walking with someone, arrange to go together. If you prefer doing things on your own, you don’t need a group or to share your results publicly.

Notice small accomplishments: “I walked for ten minutes after lunch.” You could take a short break or enjoy another reward that doesn’t get in the way of your goal. You don’t need a reward for every activity, and skipping one doesn’t mean you’ve failed.

Distinguish encouragement from pressure. A partner can help by reminding you if you ask them to; they shouldn’t monitor you or shame you in public. Habits should support your life, not create a system of punishment for days when you had other priorities.

If you’ve come to dislike the activity, consider whether it fits what you want or whether you chose it only because someone else recommended it. You may be able to find another way to pursue the same goal.