I use a low-tech/high-sparkle method for motivating myself to exercise every day. It’s a small calendar hanging inside the bathroom cabinet door on which I post shiny kids’ stickers (the sparklier, the better) on each date that has included at least one hour of exercise.
I find that this self-tracking method is highly effective, particularly since I discovered individual little stickers with peel-off backings, not just the easy-peasey kind you lift off from a whole sheet of stickers. In the direct mail marketing business, my stickers would be called involvement devices (like tokens, peel-offs, stamps and tear-offs) that require a time commitment from potential customers. Marketers know that the more time we spend peeling, tearing or inserting these involvement devices, the more likely we’ll actually be to follow through to subscribe to their magazines or enter their sweepstakes contests.
But I digress. I love seeing an entire calendar page crammed with those shiny sparkles! Rewarding myself with a little sticker for my efforts is positive reinforcement.
Consider, however, these three self-tracking technology helpers that are designed to alter your behaviour not through rewarding you for your efforts, but through shame, humiliation and embarrassment when you screw up: Continue reading