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5 Excellent Ways To Reward/Punish Yourself To Reach Goals

5 Excellent Ways To Reward/Punish Yourself To Reach Goals

We all know that we need goals in life. Getting them done, though, is hard. And beating yourself up because you’ve failed to reach another goal does not get you anywhere.

You need to learn how you can stack the cards in your favor and how you can take willpower out of the equation. When you know how to use rewards and punishments in the right way, it will seem as though reaching your goals is an inevitable outcome.

1. Treat yourself when you get it right

When trying to reach a goal you should aim to treat yourself every week.

You can probably break your big goal down into little milestones. You should try and reach milestone per week. The great thing about milestones is that it breaks down the goal and lets you know when you are on the right track. Every time you hit a milestone you should treat yourself.

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The treat you give yourself does not have to be something massive. But it should be something that you really enjoy and look forward to. It is important that the weekly treat does not set you back in terms of your goal. If you’re looking to lose weight, it might not be a good idea to make your weekly goal a tub of ice cream, for example.

Having a weekly reward will provide you with a fresh burst of motivation each week. You’ll feel rejuvenated as a result of the treat and the small milestones will make progress seem easier.

2. Tell everyone about your plans

Nobody wants to fail in public. Public humiliation can be one of the most motivating factors ever when it comes to reaching our goals.

Mention to someone that you’re going after a big goal. Try and find someone who is going to give you a hard time should you fail. Someone who will make a comment or two when you’re failing and will let the rest of the world know too.

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This might sound like a bad idea, but it can be really helpful. You do not want this person to spread the bad news. It will feel even better when you reach your goal and you can prove to them that you were capable of reaching your goal. Pick the right person and just watch how motivated you’re going to feel.

3. Place a bet

If there is one thing we all hate, it’s losing money. You can take advantage of this psychological quirk by placing a big bet with someone based on your goal.

A big bet often tends to vary depending on who you are and what your salary is. For most people, however, 2% of their yearly salary seems to be big enough. Set an end date for your goal and then get to work.

Make sure you and the other person included in the bet are clear on the terms.  Ensure that the each of you have an agreement based on how you’re going to measure this goal and its achievement.

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4. Create your own consequences

Should you fail to reach a weekly milestone, you may want to put yourself through something that you really don’t like. This might take a little bit more effort when compared to everything else that has been mentioned, though it can still be helpful.

For some people, a cold shower might be the right kind of punishment for failing to reach a goal. Other people may decide that failure to reach a goal should result in them having to buy a gift for their least favorite person in the world. You could even consider donating to a charity you don’t like.

5. Have a friend support you

When it shooting for a goal, the support of a friend can really help. You should try and convince a good friend to reward you when you reach a goal.

This tends to work for a variety of reasons. Firstly, you do not want to let your friend down, and so will do everything you can to reach your goal. Secondly, you’ll work hard because you want the aforementioned reward once reach a goal. You’ll also have someone to talk to when the going gets tough.

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Provided that you have a great friend who cares enough to stand by their word, this technique can be a real godsend.

A New You?

Reaching your goals can be hard, especially when you’re relying on willpower.

However, you now know of 5 ways in which you can reward and punish yourself, so that you end up reaching your goals. With these tactics, you shouldn’t ever have to worry again about failing because willpower held you back.

Featured photo credit: Coffee & Sweet Cake Break/FOODIE’S FEED (JAKUB K.) via picjumbo.com

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Last Updated on September 20, 2018

8 Ways to Train Your Brain to Learn Faster and Remember More

8 Ways to Train Your Brain to Learn Faster and Remember More

You go to the gym to train your muscles. You run outside or go for hikes to train your endurance. Or, maybe you do neither of those, but still wish you exercised more.

Well, here is how to train one of the most important parts of your body: your brain.

When you train your brain, you will:

  • Avoid embarrassing situations. You remember his face, but what was his name?
  • Be a faster learner in all sorts of different skills. No problem for you to pick up a new language or new management skill.
  • Avoid diseases that hit as you get older. Alzheimer’s will not be affecting you.

So how to train your brain and improve your cognitive skills?

1. Work your memory

Twyla Tharp, a NYC-based renowned choreographer has come up with the following memory workout:

When she watches one of her performances, she tries to remember the first twelve to fourteen corrections she wants to discuss with her cast without writing them down.

If you think this is anything less than a feat, then think again. In her book The Creative Habit she says that most people cannot remember more than three.

The practice of both remembering events or things and then discussing them with others has actually been supported by brain fitness studies.

Memory activities that engage all levels of brain operation—receiving, remembering and thinking—help to improve the function of the brain.

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Now, you may not have dancers to correct, but you may be required to give feedback on a presentation, or your friends may ask you what interesting things you saw at the museum. These are great opportunities to practically train your brain by flexing your memory muscles.

What is the simplest way to help yourself remember what you see? Repetition.

For example, say you just met someone new:

“Hi, my name is George”

Don’t just respond with, “Nice to meet you”. Instead, say, “Nice to meet you George.”

Got it? Good.

2. Do something different repeatedly

By actually doing something new over and over again, your brain wires new pathways that help you do this new thing better and faster.

Think back to when you were three years old. You surely were strong enough to hold a knife and a fork just fine. Yet, when you were eating all by yourself, you were creating a mess.

It was not a matter of strength, you see. It was a matter of cultivating more and better neural pathways that would help you eat by yourself just like an adult does.

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And guess what? With enough repetition you made that happen!

But how does this apply to your life right now?

Say you are a procrastinator. The more you don’t procrastinate, the more you teach your brain not to wait for the last minute to make things happen.

Now, you might be thinking “Duh, if only not procrastinating could be that easy!”

Well, it can be. By doing something really small, that you wouldn’t normally do, but is in the direction of getting that task done, you will start creating those new precious neural pathways.

So if you have been postponing organizing your desk, just take one paper and put in its right place. Or, you can go even smaller. Look at one piece of paper and decide where to put it: Trash? Right cabinet? Another room? Give it to someone?

You don’t actually need to clean up that paper; you only need to decide what you need to do with it.

That’s how small you can start. And yet, those neural pathways are still being built. Gradually, you will transform yourself from a procrastinator to an in-the-moment action taker.

3. Learn something new

It might sound obvious, but the more you use your brain, the better its going to perform for you.

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For example, learning a new instrument improves your skill of translating something you see (sheet music) to something you actually do (playing the instrument).

Learning a new language exposes your brain to a different way of thinking, a different way of expressing yourself.

You can even literally take it a step further, and learn how to dance. Studies indicate that learning to dance helps seniors avoid Alzheimer’s. Not bad, huh?

4. Follow a brain training program

The Internet world can help you improve your brain function while lazily sitting on your couch. A clinically proven program like BrainHQ can help you improve your memory, or think faster, by just following their brain training exercises.

5. Work your body

You knew this one was coming didn’t you? Yes indeed, exercise does not just work your body; it also improves the fitness of your brain.

Even briefly exercising for 20 minutes facilitates information processing and memory functions. But it’s not just that–exercise actually helps your brain create those new neural connections faster. You will learn faster, your alertness level will increase, and you get all that by moving your body.

Now, if you are not already a regular exerciser, and already feel guilty that you are not helping your brain by exercising more, try a brain training exercise program like Exercise Bliss.

Remember, just like we discussed in #2, by training your brain to do something new repeatedly, you are actually changing yourself permanently.

6. Spend time with your loved ones

If you want optimal cognitive abilities, then you’ve got to have meaningful relationships in your life.  Talking with others and engaging with your loved ones helps you think more clearly, and it can also lift your mood.

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If you are an extrovert, this holds even more weight for you. At a class at Stanford University, I learned that extroverts actually use talking to other people as a way to understand and process their own thoughts.

I remember that the teacher told us that after a personality test said she was an extrovert, she was surprised. She had always thought of herself as an introvert. But then, she realized how much talking to others helped her frame her own thoughts, so she accepted her new-found status as an extrovert.

7. Avoid crossword puzzles

Many of us, when we think of brain fitness, think of crossword puzzles. And it’s true–crossword puzzles do improve our fluency, yet studies show they are not enough by themselves.

Are they fun? Yes. Do they sharpen your brain? Not really.

Of course, if you are doing this for fun, then by all means go ahead. If you are doing it for brain fitness, then you might want to choose another activity

8. Eat right – and make sure dark chocolate is included

Foods like fish, fruits, and vegetables help your brain perform optimally. Yet, you might not know that dark chocolate gives your brain a good boost as well.

When you eat chocolate, your brain produces dopamine. And dopamine helps you learn faster and remember better. Not to mention, chocolate contains flavonols, antioxidants, which also improve your brain functions.

So next time you have something difficult to do, make sure you grab a bite or two of dark chocolate!

The bottom line

Now that you know how to train your brain, it’s actually time to start doing.

Don’t just consume this content and then go on with your life as if nothing has changed. Put this knowledge into action and become smarter than ever!

Featured photo credit: Unsplash via unsplash.com

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