In a previous article, I’ve written about the sequence of habit formation, this is:
1. Cue/trigger (conscious/unconscious)
2. Feeling (automatic emotion)
3. Behaviour
4. Reward
We’re now going to focus on the point 4, the reward and the importance of it particularly with reference to changing health behaviour. We’ll also consider the very related topics of feedback and recognition, that come just before.
Firstly, when we undertake any activity, be it in or out of work, it’s really helpful to know how we’re going. That’s to say, when a tennis player hits a ball and it lands in the court, they know things have gone ok. When a musician plays a note and it sounds like the correct one, they know. And when the balls out, or the note is wrong, they know, rather instantaneously. Moment to moment. By contrast, when we’re trying to reach a goal in other facets of our lives beyond sport or music, it’s sometimes hard to know if you’re getting closer – if you’re progressing. It’s very useful to set up little pieces of feedback that you can take stock of, that indicate you are in fact progressing. This will help you propel yourself in the right direction.
Having set up the method of feedback that allows you to know that you are moving towards your goal, when you get that feedback, stop and recognise it. This real recognition, for you or someone else, based on something objective, means a lot. Acknowledgement. Public appreciation. Recognise yourself, recognise others, but base it on something real – feedback.
Beyond this, go further than recognition and actually reward yourself and others when the feedback measures you’ve set up indicate that you’ve moving towards your goal. Celebrate, in a small way (or in a big way). Stop and take a breath in, enjoy your reward. After all, you’re getting there!
By doing these things, feedback, recognition and rewards, you will reinforce a direction of travel you’re seeking to take, and hopefully, with enough repetition, make any newly forged path of success an ongoing habit.
Finally on the point of goal setting, I’d caution having goals that are too big without setting some bite size parts, let’s call them “outcomes”. An outcome is almost like a “mini goal” being reached, and every time you reach an outcome, you’ll know that you are getting closer to your ultimate goal. That way, you can dream as big as you want, shoot for the stars, and still enjoy the feeling of packets of success along the journey.
As we commence the second half of 2023, I wish all our readers every success in striving to reach your personal goals, particularly when it comes to your health. Remember to enjoy and have a little bit of fun along the way. And, if you need any help, we’re always here. Indeed, helping you identify and reach your goals IS our goal!
