Reward Expectation Motivation Contingency Loop
Setting up rewards for motivation
This framework involves setting up a reward expectation motivation contingency loop, where individuals set up rewards for themselves based on everyday things and long-term goals. This helps to teach individuals to register their wins and losses, and to sustain their motivation over time.
- Set up a reward system based on everyday things and long-term goals
- Register your wins and losses to sustain motivation
- Use rewards to motivate yourself, but also be aware of the potential for over-reliance on rewards
- Identify Your GoalsDetermine what you want to achieve, and set specific, measurable, and attainable goals.Pro tipMake sure your goals are aligned with your values and prioritiesWarningBe careful not to set too many goals, as this can lead to overwhelm and decreased motivation
- Set Up a Reward SystemDetermine what rewards you will give yourself for achieving your goals, and set up a system for tracking and delivering these rewards.Pro tipChoose rewards that are meaningful and motivating to youWarningBe careful not to over-rely on rewards, as this can lead to a lack of intrinsic motivation
- Register Your Wins and LossesKeep track of your progress, and register your wins and losses. Use this information to adjust your reward system and stay motivated.Pro tipCelebrate your wins, and don't be too hard on yourself for lossesWarningBe careful not to get discouraged by losses, as this can lead to a decrease in motivation
Using a Reward System to Motivate Yourself
An individual sets up a reward system to motivate themselves to exercise regularly. They set a goal to exercise for 30 minutes, 3 times a week, and reward themselves with a favorite meal after reaching their goal.
OutcomeThe individual is able to sustain their motivation and reach their goal, and ultimately develops a consistent exercise habit.
Over-Relying on Rewards
Relying too heavily on rewards can lead to a lack of intrinsic motivation, and can ultimately undermine the effectiveness of the reward system.
Not Registering Wins and Losses
Failing to register wins and losses can lead to a lack of awareness about progress, and can make it difficult to adjust the reward system and stay motivated.
The concept of a reward expectation motivation contingency loop was discussed in the context of doing a PhD and working in a lab, where the big rewards come every couple of years in terms of publishing papers.
Source · PODCAST
How Dopamine & Serotonin Shape Decisions, Motivation & Learning | Dr. Read Montague