You know what you should be doing, but………

Choose well: your choice is brief and yet endless.

                                         —- — Writer   Ella Winter

Here is something so many of us wrestle with; We know we need to sleep more hours consistently; but….We know that we should be out exercising; but…….We know we should not have the ice cream; but…. A proper diet?; sure but….. you get the picture.

Knowing the right steps to take but somehow failing to follow through or giving up too soon. One key reason behind this struggle lies in the concept of incentive-driven behavior. Understanding how incentives influence our actions is crucial to figuring out why we quit and how to create lasting change.

Why We Don’t Stick With It: The Power of Incentives

At the core of human behavior is a natural tendency to be driven by incentives, whether we realize it or not. Incentives are what motivate us to act, but they don’t always align with what’s best for us in the long run. Here’s why:

1. Short-Term vs. Long-Term Rewards: We’re hardwired to seek out quick, easy rewards. This is why instant gratification (like grabbing a cookie) can win out over long-term goals (like sticking to a healthy diet). The immediate pleasure of something right now often outweighs the promise of something better later. It’s why many people quit exercising when they don’t see instant results or give up on saving money because the benefits seem so far off 

2. Unclear or Distant Rewards: Often, the rewards for good habits like eating healthy, exercising, or staying consistent with a goal aren’t immediately obvious. Losing weight, improving strength, or seeing progress in a new skill takes time. If the incentive isn’t clear or feels distant, it’s easy to lose motivation.

3. Negative Incentives for Change: Sometimes, taking action feels uncomfortable. Whether it’s the physical discomfort of exercise, the mental strain of learning a new skill, or the emotional stress of change, negative incentives push us to avoid discomfort. Our brains are wired to seek comfort and avoid pain, so unless the rewards of sticking with a change are really enticing, we’re likely to bail when things get tough.

How Can We Change? Reframing Incentives for Success

If our behavior is driven by incentives, then the key to sticking with positive changes is to reshape the incentives in our favor. Here’s how you can do that:

1. Create Immediate Rewards: If long-term goals feel too far off, create small, immediate rewards for the actions you take today. For example, after every workout, treat yourself to something enjoyable—a favorite smoothie, some downtime with a good book, or even just a few minutes of relaxation. These small, quick rewards help bridge the gap between effort and payoff, making it easier to stay motivated.

2. Break It Down: When the ultimate reward is too far off to feel tangible, break your goal into smaller, short-term milestones that give you quicker wins. Let’s say your goal is to lose 20 pounds. Instead of focusing on the entire 20, focus on losing 2 pounds at a time. Celebrating each small success reinforces the behavior and keeps the momentum going.

3. Leverage Positive Reinforcement: Use positive reinforcement to your advantage by focusing on how good you feel after taking steps toward your goal. After a workout, you might feel more energized, less stressed, or even proud of yourself. Take a moment to notice that. Focusing on these immediate, positive feelings can act as a powerful incentive to keep going.

4. Make the Negative Incentives Harder: If the problem is giving in to instant gratification, try making it harder to access the negative incentives. For instance, if you’re trying to cut back on sugar, don’t keep candy in the house. The harder it is to access your temptation, the less likely you’ll be to give in.

5. Introduce Accountability: Public commitments or accountability can serve as a powerful incentive. Telling someone about your goals—whether it’s a friend, coach, or group—creates a social incentive to follow through. The fear of disappointing others or not living up to a commitment is often a strong motivator.

6. Visualize the Long-Term Rewards: If the rewards of your actions feel too far away, visualization can help make them more real. Take time to vividly imagine the future you’re working toward—the healthier, stronger, more successful version of yourself. Picture how you’ll feel, what your life will look like, and the pride you’ll experience. This mental exercise can turn long-term goals into something tangible and motivating.

7. Make the Process Enjoyable: If the process feels miserable, it’s hard to stick with it, no matter how good the end goal is. Find ways to enjoy the journey. Choose activities you actually like, find fun ways to track your progress, or partner with friends to make the experience social.

Conclusion: Make Incentives Work for You

Incentive-driven behavior is at the heart of why we act—or don’t act. When we understand how incentives influence our choices, we can hack our own behavior. By creating immediate rewards, leveraging positive reinforcement, and making the process enjoyable, we can shift the balance in favor of taking action and staying the course. It’s all about aligning the incentives with the behaviors you want to stick with, and once you do that, change becomes not only possible but sustainable.