What is the most effective reinforcer you can give yourself?

Last week I talked about breaks–breaks that keep you focussed, make you more effective, help you stay motivated.

Keeping focussed, keeping motivated: Those are the two big challenges during the last laps, the end game. Those of you who are taking psychology courses will have studied the role of reinforcers and rewards–here I am simplifying and sharing what both I and my students have found works.

First–the difference between rewards and reinforcers. From a short, practical perspective, reinforcers are for effort. Rewards are for results, for goals reached. This week we’ll look at reinforcers, next week, rewards.

I place more weight on reinforcers, because if you keep reinforcing your efforts, you are more likely to keep making the effort, and more likely to reach your goal. And very often, reaching the goal is a reward in itself. 

What do you reinforce?

You reinforce effort. Any effort that moves you toward a goal will be more apt to be made again if you reinforce it. Some examples:

·         Reviewing your planner/calendar

·         Performing a physical or mental health hygiene activity (walking, making a dental appointment, meditating)

·         Scheduling your Pomodoro tasks

·         Setting your Pomodoro timer

·         Completing each segment of your Pomodoro schedule–reinforce after each segment

·         Taking a break

How do you reinforce?

Reinforcers can be small rewards. They can be some of the breaks talked about last week. If you are going to do a lot of reinforcing, then your reinforcers need to be short and inexpensive.

Fortunately, one of the most effective reinforcers over the long haul is short, sweet, and free. It sounds simple. You’ve heard about it, but if you haven’t used it, it feels too simple, and feels strange when you first try it. I’m talking about self-endorsement.

How it works is like this. You endorse yourself for each effort made. Instead of going from effort to effort, focusing at all times on what you haven’t got done yet and need to get done next, stop after each effort and give yourself a genuine Attaboy. Pat yourself on the shoulder and think, “Good on me! I’m back at the problem set after that interruption.” Or, “Good on me! I’m taking this break instead of grinding on!” Or “Good on me. I emailed my group about our meeting.”

You can pause to reflect how your behaviour moved you toward your goal, but intellectual reflection is not as important as the genuine positive emotional validation of recognizing that you have just behaved in a way that helps you approve of yourself.

This sounds so simple. If you are already in the habit–endorse yourself for your positive self-talk! If you are not, you may find it feels strange at first. Just try it. Nobody’s looking. 

You might need reminders–when your Pomodoro timer goes off, for example. Or strategically placed sticky notes. You may find yourself being sarcastic with yourself–if you spot that, give yourself an Attaboy for recognizing the self-flagellation.

No single positive self-affirmation is going to get the problem set done, or the 35 research articles summarized. But self-affirmation after the session with the problems sets, or 35 affirmations after each research article somehow seems to increase the probability that the work will get done, and done better than without the brief recognitions you can give yourself for each effort.

Try it and let me know how it goes. Next week: rewards. [email protected]