Habit Coaching: Reward Yourself After a Workout
One crucial aspect of building lasting habits, especially when it comes to fitness, is understanding the power of rewards.
You’ve just logged another workout. Blood pumping, sweat dripping, and endorphins flowing. You head to the change room, shower, get changed, and go to work. But something's missing. One of the key elements in habit building: reward. Sure, fitness enthusiasts and professionals thrive on the intrinsic rewards of a great workout—feeling accomplished, seeing results, and pushing our limits. But research shows that most people don’t enjoy working out. So, when you’re new to exercise, it's essential to hack the habit loop.
The habit loop consists of three components: cue, behaviour, and reward. By understanding and hacking this loop, you can make long-term behaviour changes. The challenge with exercise is that many rewards, like fat loss and muscle gain, take time. To reinforce the habit of regular exercise, focus on immediate rewards.
Hacking the Habit Loop for Exercise
Immediate rewards drive our engagement with many activities—sugary snacks, video games, social media, or binge-watching TV shows. These immediate gratifications can be harnessed to reinforce positive habits like exercising.
Rewarding Good Habits
One effective method is to pair workouts with immediate, enjoyable rewards. For instance, after a 20-minute HIIT session, have a protein shake. Following an hour of weight training, treat yourself to some dark chocolate right away. Immediate rewards can boost dopamine levels in the brain, making the workout feel more satisfying.
While using food as a reward can be effective, it’s not always suitable, especially if you aim to lose weight. Non-food rewards can be just as powerful. You might find social interactions rewarding, or perhaps you prefer rest and relaxation. A meditative stretch session post-workout can serve as both a reward and a means of recovery.
For the next level of habit hacking, integrate the reward into the workout itself. Enjoy watching TV after work? Hop on a spin bike while watching your favourite show. This combination of immediate gratification and exercise can make the habit stick.
Rewarding Yourself Effectively
To minimise the perceived cost of your efforts, identify what you find rewarding. Is it reading, watching TV, or relaxing with a cup of coffee? Once you know your favourite rewards, find ways to incorporate them post-workout. For example, if you love socialising over drinks, consider group classes or online fitness communities where you can chat and connect after your session.
Ensure that the reward is delivered immediately after the workout. Even with online fitness communities, you can interact with your trainer or training group as soon as you finish exercising.
Key Takeaways for Habit Formation
Immediate Rewards: To build habits, rewards for exercising should be received during or immediately after the workout.
Dopamine Boost: Rewards should increase dopamine levels in the brain.
Personalised Rewards: Ensure that rewards are genuinely satisfying for you.
By understanding and implementing these strategies, you can build lasting exercise habits, making your fitness journey more enjoyable and effective. Happy training!
