Create a Reward Focus
All Goals Involve Rewards and Sacrifices
Whenever you set a goal for yourself it involves a process of change. Sometimes small, sometimes big, this process reflects a shift in priorities. We are trying to say yes to something new and in doing so we inevitably end up having to say no to something else. This no is often felt as a sacrifice. For example, if we are setting a goal to eat healthier we end up say no to - or sacrificing - foods that we enjoy but are now choosing to enjoy less often. If we set a goal to loose weight we may find ourselves saying no to as many nights out drinking with friends. If we set a goal to improve our strength or sport-related skills and need to dedicate time to this, we may find ourselves saying no to time with friends and other things we enjoy.
All goals require some shift in priorities and therefore an inherent sacrifice. The problem is that if we focus too much on this sacrifice, or the things we are giving up, we can put our brain into a scarcity mindset where we feel the loss of these old habits, behaviors, and experiences as a negative. This negatively impacts our motivation and interrupts or even over-ride our commitment to the original goal. Essentially we get stuck grieving the loss of our old life instead of building excitement around the benefits of the new experiences our goals can create for us.
The brain is wired to focus on risk and possible threats. This ‘negativity’ bias is thought to have evolved as a means of keeping ourselves safe from potential dangers, but it also works against us by making it harder to recognise the possible benefits and positive outcomes from our choices.
Neuroscience shows us that the brain has a powerful reward pathway that, when activated, can boost motivation and commitment to a new behaviour. Intentionally focusing on the rewards and benefits of our goals is a way to access and activate this reward pathway and ultimately reinforce our desire to repeat our new behaviours.
How do I create a reward focus?
By intentionally thinking of, and choosing to focus on, the ways that your new choices and behaviours are benefiting you and creating rewards and opportunities in your life. For example, the goal of eating healthier is likely expanding your cooking knowledge, introducing you to new flavours, and giving you more energy. The goal of loosing weight is likely getting you outdoors more and feeling better in your body. It could be introducing you to new, like-minded people, and could be building your confidence. The goal of improving your sport-skills is opening up new levels of performance, bringing you closer to your performance goals, and giving you time to focus on something that you love and enjoy. There are always amazing benefits and rewards. It’s just that our brain doesn’t usually acknowledge them.
How does this reinforce my motivation and commitment?
When we focus on the rewards and benefits of our choices and goals we are activating our reward pathway. Dopamine is released into the brain and helps us to feel positively about our choice and the behaviour itself. The dopamine also tells the brain “this is good, we should do this again” which makes it more likely we will want to repeat the behaviours.
Putting it into Practice
Grab a piece of paper and a pen and write down a goal.
On one side of the page make a list of all the things you feel you are having to give up, say no to, or sacrifice to pursue this goal.
On the other side of the page, make a list of all the things you are gaining and the benefits and rewards you get from pursuing this goal and engaging with new behaviours and choices.
Consider both sides and ask yourself: Am I will to let go of these things (the sacrifices) in order to gain these other things (rewards/benefits)?
Intentionally remind yourself of the rewards and benefits of your choices whenever you are engaging with your new habits and behaviours to activate your reward pathway, feel good about the choice, and enhance your motivation for and commitment to the process.
Need some extra support clarifying and planning for your goals this winter? Get in touch and book a complementary introduction call HERE.
Happy goal setting!
Annika