Rewards that make habits stick

How do you reward yourself for a new habit?

Choose a small reward you can have straight after each session. Modest daily rewards raised daily steps while they were in place, and larger rewards did not clearly do better, so a small treat is enough^1,2. Rewards that arrive straight away also tend to appeal more than ones far in the future⁶.

Rewards don't have to cost anything:

• Pair a goal with a treat. The NHS suggests a long walk followed by an episode of a favourite TV show⁷.
• Take a short break afterwards, such as a cup of tea somewhere pleasant or a few minutes of a hobby⁸.
• Put a little money aside each time you're active, towards something you'd like to buy⁸.
• Tick off each session on a chart. A growing row of ticks, and the satisfaction of sticking to a routine, can be a reward in itself⁸.

Rewards tend to work best alongside a simple plan (when, where and what), a visible reminder and small steps up as you go⁹.

What is temptation bundling?

Temptation bundling means pairing something you enjoy and are drawn to with something healthy that you find hard to start, and allowing yourself the treat only while you do the healthy thing⁴. Examples are favourite music during a workout⁸, a TV show while walking on a treadmill¹⁰, or a page-turner audiobook saved for exercise only.

When enjoyable audiobooks were available only at the gym, the two groups with access visited 51% and 29% more often than the comparison group at first⁴. The boost declined over time, and a break from the gym removed it⁴. Being coached to bundle added only a modest extra benefit compared with simply being given the audiobooks¹¹. Whether it keeps working over many months isn't clear yet.

To try it:

• Choose one treat you really look forward to, such as a podcast, an audiobook, a playlist or a favourite show, and save it for your activity only.
• Start with the easiest pairing, for example a gentle walk with your favourite music.
• Check your local library. Many libraries lend audiobooks for free⁴.

How do rewards and consequences shape habits?

Rewards can raise activity while they are in place, but whether they leave a lasting habit is less clear. Financial rewards raised daily steps while they ran¹, and a more recent update found only a small effect after they were withdrawn¹².

Effects appear to fade beyond about three months after rewards stop, and new habits don't appear to form³. In some cases activity returned to its starting level within 14 weeks to a year¹³. Treats that aren't money follow a similar pattern: the gym effect tapered, and a break removed it⁴.

What this means for you:

• Use rewards to get going, and look for what you enjoy about the activity so it doesn't depend on the reward.
• If a reward stops working, change it rather than blaming yourself. A new treat, playlist or route is a fair fix.

Can you combine exercise with other things you enjoy?

Yes. Pairing activity with something you like is worth trying, and the more pleasant people found their workout, the more the pairing helped⁴. Feeling capable at exercise and having more intrinsic motives (doing it because you value it, not for a payoff) also tend to go with people keeping going⁵.

Ideas to try:

• Walk with music, a podcast or an audiobook you really like⁸.
• Watch a favourite show while on a treadmill or exercise bike¹⁰.
• Try activities that may suit you better than traditional exercise, such as dancing, a sport or exploring somewhere outdoors.
• Choose a version you find pleasant: a route you like, a time of day that suits you, company you enjoy.
• Stay aware of your surroundings when you're out and about, for example by keeping the volume low.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. For people with long-term conditions, the benefits of activity far outweigh the risks, and the risk of serious problems is very low, particularly when you build up gradually¹⁴. Start small and build up slowly.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

For a sore muscle or joint, or soreness a day or two later, ease off, and see a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't an emergency, but get it checked by a doctor.