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Motivation Series Part 4: Rewards and Motivation: Why Carrots and Sticks Don’t Work (and What Does)

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Let’s be real for a second: when you’re working on your health, there’s always that part of you that wonders, What’s it going to take to stick with this long-term? We’ve all had those thoughts—whether it’s imagining some reward for hitting a goal, or trying to avoid a “punishment” for falling short. Maybe you’ve heard something like, “Give me a reward when I hit my target,” or “Punish me if I skip a workout!”

It all sounds pretty simple, right? But here’s the thing: it doesn’t actually work.


Why Carrots and Sticks Fail

You’ve probably heard about operant conditioning—the idea that we’re motivated by rewards and punishments. The “carrot” represents something you want, like a reward for completing a goal, and the “stick” represents something you want to avoid, like a punishment for missing the mark.

It sounds logical, but here’s the catch: humans aren’t dogs or lab rats. Changing your health habits—eating better, moving more, feeling good—isn’t about following rules or getting a gold star. It’s way more complex than that.

Research shows rewards and punishments only work for:

  • A short time.

  • Very simple tasks (think: repetitive actions).

  • When you depend on the reward.

But for lasting health changes? Carrots and sticks will only get you so far.


So, what do you actually learn from rewards and punishments?

  • You start thinking the end goal is all that matters—not how you get there.

  • You think the task (like eating well or exercising) is something that sucks, and you only do it for the reward.

  • Mistakes feel like something to avoid at all costs.

  • Once the reward goes away, so does your motivation.

  • You’re working for someone else’s approval, not your own growth.

Want an example? Picture this: a gym runs a challenge where the goal is to stick to a strict diet. The punishment for cheating? Burpees. What happened?People ate the snacks anyway… just calculating how many burpees they’d have to do later. The result?

  • Eating healthy feels like a bunch of rules to follow.

  • Exercise is framed as something to be avoided (especially when it feels like punishment).

  • You can “buy” your way out of bad behavior.

Clearly, this approach doesn’t work.


What Actually Motivates Change?

Here’s the twist: you don’t need rewards or punishments to stay motivated. You need something far more powerful—a relationship.



Think about the best coach or teacher you’ve had. What made them special? They probably made you feel inspired, encouraged, and challenged in a way that made you want to push yourself. They didn’t control you—they guided you.

Now, think about the worst coach or teacher. They may have focused on punishing you for mistakes or offering rewards for “good” behavior. How did that feel? Probably controlling, discouraging, and disconnected.

In health and fitness, it’s the same: you need to feel supported, understood, and responsible for your own progress. That’s where the real magic happens.


The Power of “Now-That” Recognition

So, do rewards have any place in all of this? Yes, but only when they’re used the right way. Here’s the difference:

“Now-that” recognition focuses on celebrating your growth after the fact, rather than giving you a reward beforehand. This helps reinforce the process and progress you’re making, not just the goal itself.

Here’s an example:

  • Now-that: “Hey, I’ve noticed how consistently you’ve been showing up. You’ve really worked hard to build those habits, and it shows. So, to celebrate your progress, we thought you’d love this new heart rate monitor!”

  • If-then: “If you stick to your plan for a month, we’ll give you a heart rate monitor.”

Which one feels more motivating? The first one, right? It celebrates you and what you’ve accomplished, and the reward is just a nice surprise.


Key Takeaways

  1. Rewards and punishments might seem like they’ll work, but they rarely lead to lasting change.

  2. The real key is building a strong relationship with your coach, so you feel supported and inspired to keep going.

  3. Celebrate your growth, not just the goal.

  4. “Now-that” rewards help reinforce progress, while “if-then” rewards can feel like a transaction.

  5. Take responsibility for your own journey—because the best motivation comes from within.


Remember: you’re not working for a reward or to avoid punishment. You’re working to build habits that will last, and you’re doing it because you believe in yourself and your growth. When you stay focused on that, motivation will follow—and it’ll stick around for the long run.

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