Write down ten things you can use as rewards on ten pieces of paper. From big to small, such as taking the day off or having a cup of coffee. Put the notes in a bowl. Pull one out every time you have done something that is important to you.
The best reward is like a gift – a bit unexpected. It is often more fun to receive a book that is gift-wrapped than one that is not. If you want to create a habit that is important to you, it is easier if you reward yourself properly. Behavioral researcher B.F. Skinner found that random rewards were very powerful in getting pigeons to peck in various patterns, for example. In everyday life we can see that one-armed bandits, mobile games and social media use ample and unpredictable rewards to create habits. You can use the same principle todo things that are good for you.