In this episode of The Health Coach Show, we discuss how rewards can be useful to help clients change their behaviours.

The big question is 'Are rewards helpful and do they help with long-term behaviour change?'

How rewards can support behaviour and habit change:

Rewards provide positive reinforcement

Rewards can give us that little motivation boost on days when we don’t feel like it - especially useful during the early stages of change when motivation is low. 

Rewards bring benefits into the present: providing immediate feedback that the behaviour is worth doing - particularly useful when changes may not be noticed for a few weeks.

Examples of effective rewards in health coaching:

Celebrating small milestones /consistency - reward yourself with a new book, water bottle or workout mat

Replacing alcohol with zero alcohol drinks

Buy the expensive chocolate (and therefore eat less)

Non-food rewards - bath,  listening to a podcast, going to a movie, reading a book/magazine for pleasure, permission to do nothing

When rewards can be unhelpful:

Extrinsic vs. intrinsic motivation: when we rely on the external rewards - ie the only reason we engage in a behaviour is to get the reward, we’re extrinsically motivated - once the reward is removed, the motivation to do the behaviour stops.

Risks of relying on rewards:

Short-term compliance without long-term behaviour change.

Creating dependency on rewards rather than fostering internal motivation. 

Reward chasing: Constantly using rewards can reduce their effectiveness. We can lose interest in routine rewards and look for additional rewards to stay motivated.

Using unhealthy rewards: e.g. going out for a big breakfast after a gym session, or rewarding a long day with a glass of wine - can un-do the good work of the behaviour itself. 

In coaching, we can use both intrinsic and extrinsic rewards - the extrinsic can be really valuable in the early stages of change- while connecting to intrinsic ones over time. This might look like:

Encouraging self-chosen rewards aligned with values.

Social recognition (sharing progress with friends/family).

Celebrating achievement with meaningful experiences (e.g., self care/connecting - a client rewarding themselves with a massage after sticking to a new routine for a week)

Self-reward through positive self-talk and reflection on progress

Connecting to how it makes you feel immediately or later that day - eg  more energy, better sleep.

Mini rewards to help stick to a behaviour 

Alternative treats

Tracking progress can serve as a motivating reward:

Visual progress (habit trackers, fitness apps) provides immediate feedback.

Self-monitoring increases self-awareness and accountability.

To learn more about health coaching, access free resources or to book one of our upcoming courses, visit our website: www.accreditedhealthcoaching.com.au