Part 4: Create a Helpful Environment

When you are rewarded for an action, you are more likely to repeat it. If you eat a piece of chocolate and enjoy the taste and how you feel afterwards, you are probably going to eat chocolate again.

Managing your weight does not mean giving up rewarding feelings. If it did, it would be VERY hard for you to stick with it. People are wired to seek rewards and to stick to habits that give rewards. There are two types of rewards:

Intrinsic Rewards

•  Something intangible (you can’t touch it)

•  Arise from within you

•  Examples: a feeling or emotion, such as joy, pride, or satisfaction

•  Feeling like you are living your values

•  Are strong motivators

Extrinsic Rewards

•  Something tangible (you can touch it)

•  Are physically received from someone else

•  Examples: money, a trophy

•  Get weaker over time

Your habit change plan starts with two basic questions:

1. What is the reward for my current habit?

2. How can I still get the reward with a healthier habit? You may need to learn a new skill, such as time management. Or, you may need help from others.

Example: My morning habit of rushing out the door with a cup of coffee—no breakfast—helps me be on time for work. Every time I am on time for work, I feel relieved and proud of myself. (Feeling relieved and proud is the reward for being on time for work.)

Ideas to Keep Rewards: I could make a breakfast-to-go snack the night before and keep it next to my coffee maker. Or, I could wake up earlier to prepare a breakfast. Or, I could keep a breakfast snack at work to have once I get there.

Plan to Keep Rewards:

Pick a habit that is part of your everyday routine and that you want to change.

•  Planning Step 1: What is the reward for this habit?

•  Planning Step 2: How can I still get the reward with a healthier habit?

Try this again for another habit.

•  Planning Step 1: What is the reward for this habit?

•  Planning Step 2: How can I still get the reward with a healthier habit?

Use this tool often to change how you think about adopting healthy habits.