"A couple of years ago, I was stuck in a loop of bad habits. Even though I recognized the bad habits I wanted desperately to get out of (such as sleeping either too much or too little, making poor health choices, and negative self-talk that left me feeling bad about myself), I felt like I couldn’t stop doing them. There wasn’t a switch to just turn them off or to turn on positive habits. Breaking out of bad habits while living in a fast-paced, chaotic world can feel impossible. Scrolling through TikTok (another bad habit), seeing influencers show off their uber-productive “5-9 before 9-5” routine that showcased early morning workouts and super clean eating seemed so out of reach.
As I’ve gotten older, I’ve realized more and more how crucial it is to take care of my body and well-being, and I knew I needed to change my not-so-good habits. And for me, change is a whole lot easier when I get rewarded for doing so. The rush of dopamine you get from being rewarded is not only satisfying but also motivates you to keep going. Once I started implementing reward systems into my life, my habits began to change—and they actually stuck. So if you’re ready to change your life for the better or just need some help getting out of that rut, read on for everything you need to know about reward systems and which one might work best for you.
What are reward systems?
Reward systems are a set of strategies designed to help motivate and reinforce habits or behaviors by offering—you guessed it—rewards when those goals are completed. It’s a helping hand to lean on to accomplish tasks or change bad habits into more positive and healthy ones. By determining what motivates you most, you can choose a strategy that aligns with your goals.
Which reward systems should you try?
Habit reinforcement rewards
If you want to work on some of your small, everyday habits, try using habit reinforcement rewards to help you incorporate them into your daily life to help you associate that task with a positive outcome. For example, if you’d like to start waking up earlier, reward yourself with coffee from your favorite spot or cook a delicious breakfast instead of your usual smoothie on the go whenever you wake up on time. Or if you are trying to make a habit of cleaning more, reward yourself with a hot, soothing bath afterwards. Soon enough, these tasks will become a habit because you’ll feel pleasure every time you accomplish them, which will actually help you look forward to completing the habit instead of dreading it. You’ll have a more positive outlook on completing them as well.
Milestone rewards
Motivating yourself to stay consistent in any goal or task can be incredibly hard. Maybe you want to start working out more consistently, train for a marathon, start a side business, or journal every day for a month. The best way to keep yourself accountable for these long-term goals is to set a milestone reward. Set a specific number of weeks or months to complete your goals, such as a week of journaling every day or three months of keeping up with your marathon training.
Once you complete that period, reward yourself with something meaningful to the habit, such as getting a full-body massage to relax your muscles, buying that cute new athletic wear set you’ve been eyeing, or indulging in a DIY spa day where you do self-massage, face masks, and an everything shower at home. Or maybe, once filling a journal with entries, you enjoy a solo museum date (many local museums often have free days, too!) or take yourself on a day trip to the beach. Completing a milestone will give you a sense of pride and accomplishment that will keep you motivated to continue these habits long-term.
Tiered progress rewards
If you struggle to stay motivated even with a reward after completing a goal, a tiered progress system might work best. In this strategy, rewards get bigger and better the longer you stick with it. A coffee in the morning might not be quite enough to motivate you to wake up early or work out every day. But what if, after a year of doing so, you get to go on a super relaxing vacation? The idea with tiered rewards is to keep the excitement going, even after the first weeks or months. This way, your goals truly go the distance.
If the habit you’re focusing on is waking up early every day, your strategy might look something like this:
- One week of waking up early = A small reward, such as treating yourself to an at-home spa night or a coffee at your favorite cafe
- One month of waking up early = A fun activity or outing, such as going to a local festival or concert or inviting your friends over for a special wine night
- One year of waking up early = A big treat or trip, such as a relaxing vacation (even if it’s a staycation), the investment purchase you’ve been wanting, or taking a PTO day just to relax
My reward systems experience
I have seen a huge difference in my habits by incorporating small rewards into my daily life. Trying to change them through sheer willpower didn’t work for me (I’m my own worst enemy), but with rewards in the picture, there was something in place to hold me accountable. My biggest hurdle was fixing my sleep schedule. As someone who has worked in the service industry for nearly 10 years, it’s safe to say I’m a night owl at heart. Waking up early has always been something I’ve struggled with, but once I began to use habit reinforcement rewards, day by day, I have become more consistent. I’m a coffee addict, so motivating myself with a coffee if I woke up on time puts a lot more spring in my step.
The other habit that I desperately wanted to aim for was improving my fitness. Working out has never been my forte, but I’ve been actively changing that. By setting up a tiered progress reward system, I have stayed more motivated and am constantly striving for the vacation I am giving myself if I stay on track. Using reward systems has kept me excited about reaching my goals, and I’m truly becoming my best self while creating positive, lifelong habits along the way.
Jenna Piotrowicz, Editorial Assistant
Jenna began working as an Editorial Assistant for The Everygirl in 2024. With her eye for detail, she assists the team with content creation, sourcing products and images, and works behind the scenes to support The Everygirl in uploading and updating content.