Rewards

References

• A/M Session 7 Rewarding My Successes (even for small steps)
• Reward contract: http://www.changeologybook.com/exercises/compose-my-change-contract/ Other folks prefer a contract with an external group or organization. In that event, you can find online companies that will ask you to deposit money and then return a portion of that money contingent upon meeting the goal at an agreed-upon rate. Furthermore, you would permanently lose a portion of the deposited money if you do not reach the goal. One of our favorites for exercise and weight loss is www.gym-pact.com" Ibid
• See full discussion + research in Ch. 6 of Thombs, D. L., & Osborn, C. J. (2019). Introduction to Addictive Behaviors (Fifth Edit). The Guilford Press.
• Self-reinforcement, whether covert, verbal, or material, appears to be an important ingredient of an effective self-management program. Being able to praise oneself covertly or to note positive improvement seems to be correlated with self-change. In contrast, self-criticism (covert and verbal) seems to mitigate against change (Mahoney & Mahoney, 1976). It is important to consider what any given client will experience as genuinely reinforcing. For example, some people may find that material self-reward (such as money or valued items) may be more effective than either self-monitoring or self-punishment; others may find various forms of social support or pride to be more effective. Self-reinforcement must also be relevant to the client’s gender and culture. Cormier, S., Nurius, P. S., & Osborn, C. J. (2009). Interviewing and change strategies for helpers: Fundamental skills and cognitive-behavioral interventions (6th ed.). Brooks/Cole. p 523
  • In a weight-control study, Mahoney, Moura, and Wade (1973) found that the addition of self-reward significantly enhanced the procedures of self-monitoring and stimulus control, and that those who combined self-reward and self-punishment lost more weight than those who used just one of the procedures. p 522
  • Self-Reward: Processes and Uses ibid p. 538
  • Components of Self-Reward Ibid p. 539
  • Some Cautions In Using Rewards p. 542
• Higgins et al, CHAPTER 11 - Contingency Management in Hayes, S. C., & Hofmann, S. G. (Eds.). (2018). Process-Based CBT: The Science and Core Clinical Competencies of Cognitive Behavioral Therapy (1st Edition). Context Press.
• See https://www.stickk.com.
• One solution is to turn the situation on its head. You want to make avoidance visible. Open a savings account and label it for something you want—maybe “Leather Jacket.” Whenever you pass on a purchase, put the same amount of money in the account. Clear, James. Atomic Habits (p. 191). Penguin Publishing Group. Kindle Edition.
• Silverman K, DeFulio A, Sigurdsson SO. Maintenance of reinforcement to address the chronic nature of drug addiction. Prev Med. 2012 Nov;55 Suppl(Suppl):S46-53. doi: 10.1016/j.ypmed.2012.03.013. Epub 2012 Jun 5. PMID: 22668883; PMCID: PMC3437006.
  • Even more unfortunate, we lack critical information on how to make abstinence rewarding. We know little about the kinds of non-drug rewards that keep people sober. Everyone responds to money in the short run, but abstinence has proven difficult to maintain when payment stops. Wood, Wendy. Good Habits, Bad Habits (p. 200). Farrar, Straus and Giroux. Kindle Edition.
• UK government may start offering financial rewards for becoming healthier

Summary by @Howard

How it Works: Rewards reinforce your sense of accomplishment and make the connection between your effort and your purpose.

In the beginning it is important to mark your successes with a tangible reward. As time passes you will get internal rewards as you can feel your success but it is always key to recognize and reinforce successful management of temptation.

Rewards can be anything. They don’t have to be large or expensive, but a happy reminder of your effort and success.

Neurologically, our brains respond to rewards with feel good chemicals like dopamine that will make striving for success more likely on future occasions.

What to Do: Make a list of activities or gifts that you enjoy and are meaningful to you. When you have achieved success, ensure that you are rewarded for your progress.

Over time you will probably need to change your reward contingencies. What might be a really tough task in the beginning of your journey, like delaying an urge, might become normal behavior and rewards should be kept for meeting tougher challenges.

Airplane metaphor. Getting recognition for reaching increasing levels of competence.

***

Despite the over-simplicity of viewing learning as a function of reward and punishment, these concepts do have relevance to behavior change.  Just to clarify some of the terms used:

Rewards come in the form of…

a) Positive reinforcement, which is an increase in good feelings

b) Negative reinforcement is a decrease in negative feelings

Punishment comes in the form of…

a) Increase in negative feelings

b) Decrease in positive feelings

Rewards for successful new behaviors are therefore important to create the appropriate positive associations.

Rewards can come in many forms but perhaps the most important one is the reward you give yourself when you recognize a positive change in your behavior.

ALWAYS ACKNOWLEDGE YOUR SUCCESSES

No matter how small, a success is another step forward on your journey. And ultimate success is just a series of steps.

In addition to self-recognition, you can always manifest reward as a physical benefit, such as a gift to yourself.  Each step is a milestone that needs to not only be recognized but FELT.

There is a reward system in the brain that consists of feel good chemicals like the neurotransmitter dopamine. Rewards should activate this system so that you literally feel good about your accomplishments.

How will you reward yourself?

Torah Sources

• I read in the biography of Rav Nosson Tzvi Finkel zt"l that there were those amongst the hanhala in the Mir that disliked his penchant for offering the bachurim cash prizes for doing the whole masechta shakla v'tarya, etc., and one once said to him, "Perhaps we should start paying the bachurim to say brachos with kavanah?!" But he shrugged off the criticism.

Specs

• Learning Curve: Easy
• Practice: None
• Urge Strength: Weak / Medium
• Customization: What will the reward be? (pat yourself on the back or concrete reward)
• Materials: None
• Type: "Reinforcement"
• Brain Effect: Medium
• Easier with Time: Medium
• Editors choice: No