Reward yourself after a good habit or after avoiding a bad one.

Usually, bad habits give us instant satisfaction, and the bad effects are someday in the future. Similarly, good habits don’t give us instant satisfaction and the positive impacts are delayed for months or years. What you can do is add a little bit of immediate pleasure.


  1. Give yourself a small immediate pleasure after completing a good habit.
    For example, give yourself a bubble bath after going to a gym.

  2. Give yourself a small immediate pleasure after avoiding a bad habit.
    For example, put $5 into your saving accounts (with the intention of saving money to travel to Europe) every time you cook lunch for yourself instead of eating in the city.


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