24 Jul 2024
This is a simple strategy that I discovered when exploring James Clear's work around habit formation. It aligns perfectly with my core belief that personal growth is about leveraging our natural tendencies and skills to foster positive change.
The Premack’s Principle originally proposed by psychologist David Premack suggests that more enjoyable activities can be used to reinforce less enjoyable tasks. Therefore when developing new habits, this strategy suggests using the things we love as an incentive, to help us make things stick.
Good for: Forming a new habit
Best used by: You
Exercise is not something that I have enjoyed in the past, especially as a way to manage my weight. I find aerobics and anything cardio-related a chore and had to work on my mindset to enable me to incorporate this into my weekly routine.
The difficulty in doing things we dislike has been explained by Tony Robbins, who asserts that human behaviour is largely motivated by the desire to avoid pain and gain pleasure.
This principle suggests that we inherently move towards experiences that bring us joy or satisfaction and avoid those that cause discomfort or displeasure. So, when faced with the option of doing an aerobics class, running or cycling, my brain perceives it as a source of 'pain,' making me reluctant to engage in it.
"Discipline is choosing between what you want now and what you want most." - Abraham Lincoln
Robbins suggests this reaction is deeply rooted in our psychological and emotional frameworks. For example, if someone associates exercise with physical discomfort, they will naturally shy away from it, despite understanding its health benefits.
The challenge, then, lies in reprogramming our associations with these tasks – transforming the perception of 'pain' into an opportunity for 'pleasure' or satisfaction.
By reshaping how we view these tasks, either by finding aspects of them to enjoy or by focusing on the positive outcomes they yield, we can overcome this innate resistance.
Pros and Cons of Premack’s Principle:
Pros
- Enhances motivation for challenging tasks.
- Can lead to the formation of strong, sustainable habits.
- Provides a sense of reward and accomplishment.
Cons
- May not work for all individuals or habits.
- The reward system could become less effective over time.
- Could lead to overindulgence in the rewarding activity.
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Reframing
Reframing plays a crucial role in effectively applying Premack’s Principle, as a cognitive technique that involves changing the way one perceives an event or experience, altering its emotional impact and meaning.
I have used reframing to shift my attitude towards less desirable tasks. Rather than seeing exercise as tiring and unenjoyable, I now see it as a pathway to health, an opportunity for personal time, and a way to boost my energy, which has changed my emotional response to it.
This positive outlook makes it easier to engage in certain exercises, knowing that it leads to a more enjoyable activity, like watching a favourite TV show.
Reframing also helps in appreciating the intrinsic value of the less desirable activity, not just viewing it as a hurdle to get to the more enjoyable one. It can turn a task perceived as a chore into a meaningful part of one’s routine, enhancing overall satisfaction and well-being.
Putting the strategy to work
Scenario: Enjoying a relaxing evening as a reward for completing household chores.
Less desirable task: Cleaning the house, which might include doing the dishes, vacuuming, or organising.
More desirable task: Having a relaxing evening, perhaps watching a favourite movie, taking a long bath, or engaging in a hobby like painting or playing a musical instrument.
Application: You can set a rule for yourself that the relaxing evening activities are only available after the household chores are completed. This way, the anticipation of the enjoyable evening acts as a motivator to get the chores done.
Checklist for Actionable Steps and Tips:
1. Start by pinpointing the habit you want to develop, such as exercising regularly.
2. Select an activity you enjoy and look forward to, like reading a favourite book or watching a beloved TV show.
3. Establish rules for when you can engage in the rewarding activity. For example, “I can only read my book after I’ve done 30 minutes of exercise.”
4. Begin with manageable chunks of the less enjoyable task to avoid feeling overwhelmed.
5. Acknowledge and celebrate every time you successfully follow through with your plan.
Reflective Question:
What new habit are you struggling to form that you could pair with a habit that you enjoy?
This week, we've delved into the transformative power of Premack’s Principle in habit formation. By leveraging activities we love as a means to reinforce less desirable tasks, we can pave the way for lasting personal growth and achievement.
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Remember you can find more reflections and thought-provoking questions like this on the Reevew personal growth toolkit at reevew.co.
