Create cues, rewards, and punishments

Consider cues to be a GPS that directs you where to go next. The advantage is twofold:

1. It liberates mental resources. You don't have to recall every task instead, you can concentrate on how to complete them.
2. Encourages the formation of new habits by making the behaviour a routine. As a result, the execution becomes more natural.

For example, if you wanted to become in shape, you could carry your gym bag to work (cue) to remind yourself of your intended activity. It might also be as simple as setting a reminder in your calendar. Everything that gets the thought out of your head so you don't have to remember it yourself.

The traditional “carrot and stick” approach is the flip side of the same coin. In order for your cues to be effective, you must also have a set of incentives and punishments in place. When it comes to sticking to our plans, we're not dissimilar to guinea pigs. Rewards are essential for maintaining motivation and developing new behaviour.

If you've met your goal, give yourself a reward. Playing football with your coworkers after you finish your tasks for the day, 10 minutes of looking through Instagram, indulging yourself with a piece of Swiss chocolate, 5 minutes of chattering at the watercooler, and so on are all possible incentives.

And what if you don't pull it off? So here comes the stick. If you didn't write 500 words today, you'll have to make up for it tomorrow by writing 1,000 words. There will be no chocolate for you if you did not exercise. You get the idea.

People are all unique, as are cues and incentives. Find out what drives you to go above and above for your growth initiative.

RECOMMENDED BOOK