Good Habits, Great Rewards
We all want to build better habits—whether it's eating more veggies, skipping the candy bowl, or showing up for workouts even when we’re not feeling it. But if change feels hard, you’re not broken… your brain is just doing what it’s designed to do: chase dopamine.
That’s where a smart reward system comes in.
Why Rewards Work
When you repeat a behavior and follow it with something rewarding—like a win, a treat, or a feel-good moment—your brain takes note. Dopamine (your motivation and pleasure chemical) gets released, and your brain says, “Let’s do that again!”
This reinforcement cycle turns actions into routines—and routines into real-deal habits.
The 3 Rs of Habit Formation:
Reminder – the cue
Routine – the action
Reward – the payoff
Let’s focus on that third one, because it’s often the most misunderstood.
Smart Rewards: Do’s & Don’ts
✅ Do reward with real dopamine hits
That means something that actually lights you up—not a “meh” swap. Your brain knows the difference between candy and raw carrots. Don’t try to fool it with a boring substitute. If you're cutting back on sweets, don’t reward yourself with broccoli. Reward yourself with something dopamine-worthy… just not food.
Example: Skip the candy bowl all week? Treat yourself to a pedicure or buy yourself fresh flowers. Your brain still gets the dopamine hit—just from a different source.
❌ Don’t reward healthy habits with unhealthy behavior
Lost five pounds? Awesome. But celebrating at an all-you-can-eat buffet sends mixed signals to your brain. Reinforce the new habit, not the one you’re trying to leave behind.
✅ Do choose rewards that are a little extra
A hot shower or a full night’s sleep shouldn’t be a reward—those are basic human needs. Instead, pick something that feels like a treat:
A new outfit
A movie night
A new playlist or gadget
Even a tattoo to commemorate a milestone (yes, one of our clients actually did this!)
❌ Don’t move the goalposts or skip contingencies
If you say you’ll get a reward for hitting 10,000 steps a day all week… then it has to be all week. No exceptions. Otherwise, your brain learns that the rules are flexible—and suddenly, so is your commitment.
✅ Be painfully specific
Vague goals don’t work. “Eat better” or “exercise more” leaves too much wiggle room. Set goals you can clearly track:
10K steps/day
150 minutes of exercise/week
Cook dinner from scratch 3x/week
Bring lunch to work 3x/week
Lose 2 pounds
These clear, trackable wins help you stay honest and celebrate real progress.
Avoid the “All-or-Nothing” Trap
Building a reward system around positive action works better than going full-on abstinence. Don’t make your milestones about perfection like “no sugar ever” or “never skip a workout.”
Instead, focus on adding good habits—like veggies at every meal or meal prepping three times a week. The more achievable and positive your goal, the more likely you are to stick with it (and enjoy the process).
Start Small and Build Momentum
Want to lose 50 pounds? Amazing. But don’t wait until you’re halfway there to celebrate. Start with your first two pounds. That early dopamine hit will keep you coming back for more.
Remember, habit change isn’t just about willpower—it’s about strategy. A smart reward system taps into your brain’s natural wiring and keeps you motivated long after the initial hype wears off.
So go ahead—set that goal, track your progress, and reward yourself like the balanced, self-caring legend you are. 💪🎉
Want to learn more about The Habyt? We offer a FREE discovery call where we can answer all you questions!