Normally, this newsletter article comes easily for me, and I have little difficulty writing it. This month, not so much. It is something I enjoy doing and gives me a break from the day-to-day tasks I have at work. It offers me a bit of creativity and a chance to stretch my brain in a different way every month. I decided to write about goal setting several days before I sat down to write the article…and, as I write this now, I’ve spent much of the day figuring out what to say, not focused on the goal, having little motivation to write…oh, the irony.
My own dilemma is a great example of the Premack Principle. What is that, you ask? It is a psychological concept that states that a high probably behavior (doing something you like / want to do) can reinforce a low probability behavior (doing something you don’t necessarily want to do); therefore, increasing the probability of the low probability behavior occurring. In other words, first, I’ll do this (lesser desired behavior), then I’ll reward myself with (insert desired behavior).
For me, writing this article is an example: first I’ll write the article, then I’ll go play in my flower garden. This can apply to any aspect of life, work or personal. Another example: I don’t want to create the yearly marketing budget…I really want to go ride my bike. Set a timeframe for writing the budget, work hard for those few hours, and then reward yourself with a bike ride. Putting a fun, enjoyable reward at the end of your less fun task makes the task more manageable, and you have something to look forward to on your calendar!
For this to work, it is best for you to come up with the fun activity, rather than someone else choosing it for you. This can work in homes, too. Children may not want to clean their room, do their homework, or pick up after their pet. If you want those things to happen, ask them what they would like to do after the activity is done. Maybe they want to read a book or play a video game. Set the “first, then” directive and watch the room get cleaned in record time!
The Premack Principle pairs well with general goal setting and has many mental health benefits. It is versatile and can be used in homes, schools, and in therapy rooms. Got a tough client that you seem stuck with? Try the Premack Principle and see what behavioral change they are willing to do to get their reward.
What are some of the benefits of goal setting? When done correctly, they can increase motivation, inspire you, and engage teams at work or in the community to have success. Goals generally can: improve your performance, help you focus for longer periods of time, increase your intrinsic motivation (your own satisfaction increases the chance that you finish the task). Setting goals can also help foster cooperative behavior, particularly within teamwork and with partners. If you and your partner are focused on a common goal, you can help motivate each other and provide support to reach the collective end point. Goals also function as a form of accountability. If you want to work out more frequently, set a desired number of times for healthy movement…then tell someone about it and ask them to hold you accountable. It is much easier to tell the truth about how many times you complete your workout than to lie about it.
Goal setting has mental health benefits as well. Breaking down a larger (sometimes daunting) task into smaller parts helps reduce stress and anxiety. This provides momentum and increases self-esteem as you check off each part of the larger task. Improve your cognitive functioning by setting a goal to learn a new hobby: play a musical instrument, take up gardening (it works for me!), learn to ballroom dance, volunteer on a regular basis…having something to do on your calendar is proven to increase your mood and decrease symptoms of depression and anxiety. Tracking your progress also provides motivation and allows you to see your accomplishments along the way.
Tasks and “to do” lists are part of our everyday lives. The next time you “don’t want to do it,” remember that you can break down the larger task into smaller parts, and accomplish smaller goals to reach the big goal. There are many physical, mental, and emotional benefits to goal setting and to applying the Premack Principle to your life. What goal(s) do you want to accomplish in the next few months? Put them on your calendar and start working on them. Bit by bit! With a reward at the end of each small task you accomplish!
