Why Your Brain Needs a Gold Star: The Power of Rewards in Building and Sustaining Habits
Mar 30, 2023
When I was little I took dance class every week. I wasn't a very talented dancer. I didn't possess the drive of many of my peers, yet there was one thing that motivated me like nothing else to practice. We were given heavy paper cards about the size of a quarter sheet of paper with a list of skills on them, each card a different color for a particular level. Each week my instructor would walk around the class slowly approaching teach student asking them to show her something on the card. And when we could demonstrate we had acquired that skill she would carefully pull out a sheet of glittery stars, gently peel one off and place it next to that line on our card. I wanted those stars, more than anything, and would do just about whatever it took to get one. And I'm a bit embarassed to admit now as a grown woman, in many ways, what motivates me now isn't too much different.
Think about it: when we train our pets, we use treats to encourage good behavior. We reward our kids with stickers or special outings when they meet goals or exhibit positive actions. Heck, we might even incentivize our partners with the promise of a date night or their favorite meal! But when it comes to ourselves, we often forget to incorporate rewards in our journey to build new habits. Could this missing link be the key to sustaining the changes we want to make?
The Brain's Craving for a "Gold Star"
Our brains are wired to love rewards. When we do something that leads to a reward, our brain releases feel-good hormones like serotonin, making us want to repeat the action. It's like our brain is saying, "Hey, that was great! Let's do it again!" By giving ourselves a "gold star" or a reward for the habits we're trying to build, we're scientifically more likely to sustain them in the long run.
The Importance of Mini Goals and Celebrations
One crucial aspect of habit-building is breaking down your goals into smaller, more manageable milestones. By doing this, you can increase the frequency of rewards and celebrations, keeping your motivation high and reducing the likelihood of burnout.
My teacher didn't wait to give us one of those stars until the entire card was full. If she had, I don't know if I would have had the motivation to do ALL that work for it! So instead of waiting to reward yourself once you've achieved a significant or bigger goal, find ways to celebrate the smaller steps along the journey. These mini celebrations help reinforce the positive behaviors you're working on and keep your brain craving more.
Keeping It Fun and Casual
Remember that rewards don't have to be extravagant or formal. The key is to find something that brings you genuine joy and satisfaction, reinforcing your commitment to your goals.
Here are some fun, casual ideas for non-food rewards:
- Binge-watch an episode of your favorite show
- Enjoy a leisurely walk or hike in nature
- Buy yourself a small, fun item you've had your eye on
- Spend time on a hobby or creative project
- Plan a game night with friends or family
By incorporating rewards into your habit-building journey, you're more likely to sustain the positive changes you want to make. Give it a try!
At Comfy Coaches, we embrace the power of the "gold star" and love celebrate your progress, both big and small!
We'd love to hear how you celebrate your successes!
Sending you all the gold stars,
Nicole
Want a few more ideas? Curious how to find out what are the best rewards for you? Be sure to keep an eye out for our next post!!
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