Mastering Goal Achievement: The Power of Rewards and Mindful Planning

One of the many tools often suggested to help us reach our goals is the use of rewards. Well, while I firmly believe that the use of rewards is mostly sufficient for short-term goals (while long-term change requires a complete overhaul of your mindset), there is no doubt that they can be an effective way to jumpstart your progress towards your goals. In fact, much of my program focuses on how to create internal rewards (but that's a different topic). Internal or external - rewards can be highly motivating.

The official term for one way to go about utilizing rewards/consequences in the world of behavior change is called “contingency contracting.”

It’s pretty much what it sounds like. You’re writing a contract to yourself and…holding yourself accountable. Working with a coach on these contracts is extra motivating because you have a second person there checking to see if you're abiding my your contract and, if you're not, helping you uncover what is getting in your way.

It’s important, however, to be mindful when selecting your rewards/consequences. It can be very tempting to choose rewards that actually sabotage your progress towards your goals are, alternatively, consequences that are too harsh. One acquaintance of mine recently told me about a reward he was using to try to stick with intermittent fasting - he'd stick to his strict fasting schedule all throughout the week and then reward himself by "going ham" on the weekends. In other words, all the work he had done to regulate his circadian rhythm and metabolism throughout the week was completely destroyed when he chose to completely let go of the intermittent fasting structure every weekend.

Now, this is surely not to say you can’t engage in any activities that go against your goals. But it’s important for you not to sabotage your progress. Make sure to be considerate - and plan ahead - when selecting your rewards. Here's an obvious example to help drive the point home: if you’re trying to save money to buy a car, don’t reward yourself for building up $1000 in your bank account by going and buying that television that you don’t need but have been eyeballing for months.

If you find yourself in such a situation where your contract doesn’t seem to be effective, I highly recommend getting your journal out and writing out what’s going on. Here are some prompts to help you start the process:

• Why might you be sabotaging your progress? In other words, what feels safe about staying where you are and NOT making progress towards your goals? What might feel scary to you about achieving those goals? Might you be at risk of alienating some friends? Or maybe being forced into having some difficult conversations? Are you scared of coming across as "holier than thou" when deciding to start making healthy choices?

• What's important to you about making these changes? If the goal you are working towards - and the behaviors required to reach it - are not something you enjoy, do you really expect you'll stick with it long-term? If it's not something you enjoy, this is where the mindset work we do in 90 Days to You becomes very important. Seeking a lifestyle just because you think you "should" is a recipe for disaster. How can you shift your mindset around whatever it is that you're dreading about this new life?

• What might be pushing you back towards old habits and/or desires? Fear of failure? People pleasing? Maybe you're just plain not planning ahead enough?

• Remind yourself why you’re going after the goal/lifestyle change that you’re going after. How will your life look and feel different when you improve your health and fitness? Alternatively, what trajectory are you on if you don't make any changes?

• Who, if anyone, in your life might be influencing you to partake in rewards that don’t align with your values? How can you explain to them how important it is for you to maintain your forward movement? If this feels scary, practice running through the conversation in your mind and rehearsing the worst-case scenario. Visualization can help the scary outcomes feel less intimidating because you are able to "see" that you actually can handle it.

In my main program, 90 Days to You, contingency contracting is just one of the many researched behavior change tools that we utilize to help initiate change from the inside out. Whenever you're ready to start living an intentional, healthy, & fit life, I'm here. No strings attached. Why not apply now to see

1) if you're truly ready for change and

2) if my program is the right fit for what you need.

If we're a good fit, I have several options to help you get started. If, however, you don't feel ready or don't vibe with my offerings, I don't want to leave you hanging! I've got a Wellness Workbook to send your way - totally free - to help you get started on your own.

Get started here. It's never too early - or late - to begin living the life you dream of.