DeepSummary
Gretchen Rubin explains the difference between treats and rewards, and why rewards can be detrimental to building good habits. Treats are something you enjoy just because you want them, without having to earn them, and they can boost your self-mastery and prevent feelings of deprivation. Rewards, on the other hand, require a decision about whether you've earned them, interfering with the automatic nature of habits.
Rubin argues that rewards undermine intrinsic motivation by introducing an extrinsic motivation, and they can lead to the habit being replaced by the reward itself. She suggests that the best kind of reward is one that takes you deeper into the habit, like buying a new yoga mat if you've been practicing yoga regularly.
Overall, Rubin advises against using rewards for habits, as they can be dangerous and counterproductive. Instead, she recommends loading up on healthy treats to boost self-mastery and make habits more pleasant and convenient.
Key Episodes Takeaways
- Treat yourself with healthy indulgences without having to earn them, as it can boost self-mastery and prevent feelings of deprivation.
- Avoid using rewards for habits, as they require decision-making and can undermine intrinsic motivation.
- The best kind of reward is one that takes you deeper into the habit itself, rather than distracting from it.
- Habits should be automatic and not require constant evaluation or justification.
- Loading up on healthy treats can make habits more pleasant and convenient, increasing the likelihood of sticking to them.
- Rewards can lead to the habit being replaced by the reward itself, defeating the purpose of building the habit.
- Intrinsic motivation is more sustainable than extrinsic motivation for building lasting habits.
- Perverse rewards that contradict the habit should be avoided.
Top Episodes Quotes
- “Treats are good because they boost our self mastery and they keep us from getting into that dangerous land of feeling deprived.“ by Gretchen Rubin
- “You're undermining intrinsic motivation because you're giving yourself an extrinsic motivation. So you're saying, like, well, this is why I'm doing it.“ by Gretchen Rubin
- “The one kind of reward that is good is a reward that takes you deeper into the habit.“ by Gretchen Rubin
Entities
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Episode Information
The Action Catalyst
Southwestern Family of Podcasts
6/27/24
Best-selling author, speaker, and podcast host Gretchen Rubin explains why rewards are dangerous (but treats are good) when creating habits.
Hear Gretchen's full interview in Episode 83 of The Action Catalyst.