There are many people out there who see exercise as a chore and absolutely hate working out. Because of this, it is difficult for them to get into a regular exercise routine, and it sometimes becomes an obstacle in allowing them to reach their goals. I do believe that everyone can learn to at least enjoy exercise a little bit if they do it right, but sometimes you need a little external motivation. It would be great if you could get to a point in your life where you see the benefits of a healthy lifestyle as all the motivation you need to exercise, but some people, especially in the beginning of their journey, need a little extra boost. That’s where an exercise reward system can come into place.
Sure, some people might be motivated by vague goals such as “better health” or “weight control.” But if that’s not doing it for you, journalist Charles Duhigg, author of The Power of Habit: Why We Do What We Do in Life and Business advises making the benefits of working out more tangible, such as by treating yourself to a smoothie or an episode of Game of Thrones afterwards.
“An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behavior is worthwhile.”
He describes creating a neurological “habit loop,” which involves a cue to trigger the behavior (setting out your spinning shoes next to your bag), the routine (making it through spinning class) and then the reward. “An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behavior is worthwhile,” he explains. “It increases the odds the routine becomes a habit.”
Over time, the motivation becomes intrinsic, as the brain begins to associate sweat and pain with the surge of endorphins — those feel-good chemicals released in the brain that are responsible for that “I-feel-freaking-amazing” rush you get after a great gym session. Once you’ve trained your brain to recognize that the workout itself is the reward, you won’t even want the treat.
