The Element of Reward

The other element too that I want to talk about a little bit more too is, is the element of reward. So for example, as a reward, I reserve a couple of particular podcasts that I really like for only when I'm walking. And so that way I've got a reward that is associated with doing the thing and that particular coupling I find to be quite effective. But it's important to not use rewards as like relief of deprivation. If I can go for a day without smoking, I'll allow myself to chain smoke for 15 minutes at nine. It's also really easy to sort of give yourself light or tell yourself that you'll do other things when this thing is done.