Your brain is wired for survival—survival, that is, in the rough and tumble world of the savanna your ancestors roamed 2.5 million years ago. Part of the wiring for survival includes the reward pathway, the purpose of which is to help you remember and repeat activities that are good for you and remember and avoid activities that are bad—possibly even deadly.
Every cell in our brains—every moment of our mental lives—is intimately connected to entire history of life on this planet. —Ferris Jabr, Scientific American
As a case in point, the reward pathway is even older than we are; it evolved in worms and flies about a billion years ago.
Your brain’s reward system operates with or without your participation, which is why you can develop habits you don’t want to have that may be extremely difficult to change or stop. The most effective way to alter those habits, or any behavior you would like to change, is to make use of the reward system.
But maybe you think you don’t—or shouldn’t—need to reward yourself for doing what you want to do or what’s in your own best interest. Maybe you believe knowing what you want to do, why you want to do it, and how to do it is sufficient. You’re an adult, right? You have self-discipline and self-control. Or you can develop it. Rewards might be OK for young children. Or pets. But you don’t need them.
If that’s where you’re coming from, well, science does not support your position. It turns out all of us are hardwired to be “insatiable wanting machines.” If we don’t learn how to use the brain’s reward system, it will continue using us.
Gold Stars
I hand out a page of stickers to the clients in my Goals, Habits & Intentions course, and the reactions are always interesting. Some people love them and immediately figure out how to use them as rewards. Others hold onto them for weeks, wondering what to do with them. (“Why do I have these?”) Some have no problem connecting awarding themselves a sticker with getting a reward. Others go through the motions without making that connection.
Stars and stickers are obviously only one type of reward, but they’re easy to get and use and can provide a strong visual reinforcement, as I recently rediscovered.
There are four things I do early in the day and again near the end of the day. I can’t turn them into a routine for various reasons, so that’s not an option. They’re all things I want to do. No one told me I have to or should do them. But in the moment, at any given time, the unconscious part of the brain, which is focused on immediate gratification, can almost always find something more interesting or enjoyable for me to do.
I noticed that a lot of my self-talk was taken up with prevaricating about doing one or more of the four things. Should I do it now or later? OK, I’ll do it after [fill in the blank]. And as the day progressed, it would get easier and easier to not do something and then rationalize as to why that was acceptable. I was using a lot of conscious attention and getting mediocre results. Although I was doing these four things twice a day most of the time, I don’t want to do them most of the time. I want to do them all of the time.
Knowing what I know about how the brain works, I mentally slapped myself upside the head and got out a sheet of small but sparkly gold stars. I decided I would reward myself with one gold star after completing the four things in the morning and a second gold star when I completed them again at the end of the day. I apply the stickers to the small wall calendar in my bathroom where I also keep track of how much walking I do each day.
Instituting the gold star system has had two significant results:
- I have had zero incompletions, meaning I’ve been able to award myself all the gold stars I’ve been eligible to receive.
- My self-talk now serves to remind me what I have yet to do before I can get the next gold star. So instead of dithering about whether or not to do it, my self-talk serves to keep me on track.
My brain anticipates the dopamine hit I’m going to get from slapping that sticker on the calendar. And instead of having to make excuses for myself for why I haven’t done something, I get to acknowledge and enjoy the fact that I’m actually doing what I want to do.
Benefits Are Not Rewards
A benefit is something that is advantageous or good. Benefits can be short-term or long-term. They result from actions you take. (Of course, you can also benefit from actions other people take or from fortunate changes in circumstances, but you have no direct control over those things.)
If there were no benefit to you for embarking on a particular course of action (completing a project or goal action plan, changing or starting a habit, or following through on an intention), there would be no point in doing it. Benefits answer the question of why you want to do something. So it’s useful to clearly identify all the benefits that would—or could—accrue if you accomplish what you set out to do.
But a benefit is not a reward. I get a different benefit from each of the four things I do as well as a general well-being type of benefit from doing all of them. One of the four things is a series of stretches that takes five minutes or so. The short-term benefit is I feel good during and after doing them. The long-term benefit is I’m more flexible and have less back and shoulder tension. I have to do the stretches consistently in order to get the long-term benefit. Giving myself a reward each time I do them helps me be consistent.
I already knew what the benefits were before I began using the gold stars, but that kind of knowledge has no impact on the brain’s reward system. Knowing the benefit of doing something takes place in the conscious part of the brain; the reward system operates at the unconscious level of the brain (remember the worms and flies?). The reward system isn’t logical; it’s functional.
Celebrations Aren’t Rewards, Either
In behavior-change terms, a celebration is an impromptu acknowledgement of something you’ve accomplished. The difference between a reward and a celebration is in how you use it, not what it is. In order for something to be effective as a reward, you need to crave it. That’s because dopamine is triggered by the expectation of a reward. So in order for you—and your brain—to crave a reward, the reward needs to be something you really want (enjoy) and it needs to be identified ahead of time. What exactly will you get when you complete or accomplish the thing you set out to do?
I know my reward for doing that series of four things will be another gold star, so my brain pushes me to do what I need to do to get it because it craves it. (Sometimes my brain is a really cheap date.) And the more gold stars I accumulate, the stronger the craving becomes. If I were to spontaneously decide to treat myself to a movie or a glass of wine for earning the maximum number of gold stars in a week, it would be a celebration. If I planned to do it ahead of time, it would be a reward.
Celebrations are great! Go ahead and celebrate your successes and accomplishments. But don’t try to substitute celebrations for rewards because they will not help you train your brain to do what you want it to do. If you have trouble identifying suitable rewards, pay attention to how you celebrate and the treats you give yourself. You may be able to use some of those things as rewards.
The Bottom Line
Benefits, celebrations, and rewards are all rewarding to experience, but they serve different purposes in terms of motivation and incentive when it comes to effecting behavior change. Because the reward system operates at the unconscious level, you can’t simply dismiss it or try to circumvent it. The best course of action is to take advantage of it and work with it. Otherwise, you may be unwittingly reinforcing behaviors you don’t want.