compliments of FutureVisions^SM

creating sustainable results in growth and performance

Bestow small rewards on yourself or others to produce the best results. Small but frequent rewards have been shown to encourage more of the same but without killing intrinsic motivation (the inner motivation we already have to do that thing), whereas large rewards do the opposite where intrinsic motivation is concerned.

Think hard before deciding on a small reward. You want the reward to have these three qualities:

1.  The reward should be appropriate to the goal. For instance, one woman rewarded herself with a square of chocolate whenever she took the next action to get to her evening class - when she got to the bus stop, when she got on the bus, when she got off, and when she got to the building where her class was being held. For her, it was a small, harmless indulgence. But for the man advised to cut back on unhealthful foods, chocolate would be counterproductive.

2. The reward should be appropriate to the person. If you're trying to encourage another person to achieve a goal, remember that one person's reward is another person's annoyance. For some people, it's a great boost to receive a compliment every time they take a positive step toward their goal. Others think that frequent compliments are condescending.

Finding an appropriate reward for another person can be challenging, so you might want to try this technique: if the person in question is a friend or partner, ask, "How do you know you are loved?" Ask him or her to come up with four or five answers, if possible. Since most people are not used to answering this kind of question, allow a few days for mulling it over. At work, you could ask a colleague or employee an alternative question: "How do you know you are appreciated?" Again, give the person a few days and ask for several responses. The answers are often small and invariably illuminating.

3. The reward should be free or inexpensive. You may need to look no farther than your living room. People with all-consuming family lives often find that 10 minutes a day with a book or newspaper is a treat. I've known several stay-at-home moms who would like to relax in front of a little daytime TV but feel compelled to perform chores instead. If losing weight is one of their goals, I usually suggest they grant themselves permission to watch TV - as long as they are exercising in some way while it's on.

If you tend to be your own worst critic, you might try an honest self-compliment as your reward. Other good ideas include taking soaks in the tub, taking short walks, playing your favorite piece of music, making a phone call to a friend, getting a shoulder or foot massage from your partner, or taking a few moments to drink your morning coffee in the luxury of bed.