Feeling unmotivated? Use “Skinner’s Law”

Feeling stuck and lacking motivation? Psychologists offer a surprising strategy to get yourself moving again. It's all based on the idea that our brains crave rewards and dislike punishments.

This trick, inspired by B.F. Skinner's work on behavior, involves setting up "commitment devices." These are simply tools you create to give yourself a reward when you finish a task, or a consequence for leaving it undone.

These rewards and punishments can be anything that motivates you. Dislike chores? Maybe you can't watch your favorite show until your room is clean. This way, not doing the chore becomes a kind of self-punishment.

It might sound a bit manipulative, but it's a way to nudge your brain into taking action. Often, just getting started is the hardest part, and once you begin, the task becomes e
asier to complete.

The beauty of commitment devices is their flexibility. Prefer small, frequent rewards? Set up a system where you get a little treat after finishing a small chunk of a bigger task.

Need a bigger carrot to chase? Maybe a night out with friends is your reward for finally finishing that major project.

Remember, though, that clear and achievable goals are key. Don't overwhelm yourself with a massive project. Break it down into smaller, more manageable steps.

Finally, this strategy is meant to be a temporary boost to get you over the initial hurdle. Once you get going, the task itself might become rewarding, and you won't need the external motivators anymore.