Every habit is made of three parts… a cue, a routine and a habit. Most people focus on the routine and behavior, but these cues and rewards are really the way you make something into a habit.

You’re trying to add some positive habits to your life, or perhaps, you’re trying to eliminate some of those pesky negative habits. And you’re struggling. You are not alone. Take a deep breath, and let’s dive into some operant conditioning – in particular, rewards.

In case you’re not familiar with operant conditioning, in short, it is the use of reinforcers and punishment to increase or decrease the likelihood of you acting out on a chosen behavior. For example, let’s look at increasing the time you spend at the gym doing cardio. Currently, you see going to the gym and hopping on the hamster wheel (the affectionate name I’ve given the treadmill) as a necessary yet less than ideal task. So, to bring more joy and increase the likelihood of you going to the gym four days this week, you commit to only listening to your favorite podcasts while at the gym and you’re on the treadmill. Bam! Operant conditioning!

So how can we leverage this concept in other areas to increase those positive habits? Check out the list of ideas below.

How to Use Operant Conditing in General

1. Pick your rewards. Use what you love and turn your virtuous actions into habits that will become ingrained in your character. For example, you might be motivated by a special dessert or an extra hour of sleep on Sunday morning.
2. Be flexible. At the risk of opening Pandora’s Box, what’s important to understand is that choice is an illusion. That gift certificate your boss is offering you for working on a holiday is just as valuable as the one you’d select for yourself. Don’t get hung up on picking the exact fitting reward; creativity can be more potent than perfection.
3. Recognize your power. Even if you feel powerless, there are choices available to you. You may be unable to change your circumstances, but you can change your response.
4. Limit your options. As much as we love choices and rewards, you can have too many of them. So trim your list down to avoid feeling overwhelmed. Decision fatigue, anyone?
5. Act quickly. Strengthen your lessons by acting swiftly. For example, it’s okay if you treat yourself to both a pedicure and a car wash. Immediate reinforcement helps your brain make more powerful associations.
6. Repeat and repeat. Forming new habits requires sustained effort. Fortunately, that means you’ll get to enjoy even more rewards.

How to Apply Operant Conditing in Specific Situations

1. Step up your parenting. You may remember your mother asking if you wanted to eat your carrots and broccoli or just your broccoli. Smart lady! Both choices involve eating veggies. However, the perceived control over the choice activates various ingrained biases that make us happy with our choice even if both of the options technically suck.
2. Advance your career. There may be long periods between raises and promotions. Pat yourself on the back with fresh flowers or a new book each time you complete a professional development course.
3. Reinvigorate your job search. Maintain your spirits if you’re currently unemployed, underemployed, or just not happy. Start looking for your dream job today! In the meantime, you can show yourself a good time on a limited budget with free movies from your local library or a walk through the park.
4. Make housework more fun. Do you procrastinate when it comes to cleaning the toilet or mowing the lawn? You’ll start looking forward to your least favorite tasks when you know that there’s a reward afterward.
5. Stick to your diet. Snacks are easier to resist when you have a variety of nutrient-dense foods in your meal plan. Try vegetables from every color group to help you get all the required vitamins and minerals. And don’t forget to drink plenty of water!
6. Quit smoking. Giving up tobacco is the most critical health decision you can make. Studies show that multiple strategies can increase your chances of success. Wear your nicotine replacement patch and attend support groups while you entice yourself with attractive rewards for staying away from cigarettes.
7. Exercise regularly. Are you having a hard time talking yourself into climbing on the treadmill each afternoon? Your workouts will seem more pleasant if you alternate between yoga, running, and swimming. Variety is the key!

Channel the power of individual choice and make it work for you. What could be better than strengthening positive habits while you reward yourself for making intelligent decisions?

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