Katy Milkman

Some research, and I've done some of it, looks at the carrot approach, which is like, how do I make it more fun and enjoyable to get this done?

This is very punitive, which, P.S., punitive can work, right?

But you don't have to take the punitive approach.

There's a carrot-based approach, too.

So, you know, you can self-reward, and that actually is literally the same thing, right?

Like, because you're imposing a treat on yourself, but only under these conditions.

So that's one strategy, if that, like, resonates with you more.

Of course, there's research showing that losses loom larger than gains.

Like, you know, being threatened with a fine of $10 is more motivating than being offered a reward of $10.

So, like, the penalty clause does tend to outperform.

On the other hand, you may just find it unpleasant.

And finding something unpleasant...

can be a good reason not to use it.

And you can also like give yourself a reward whenever, right?

That is true.

Although there's interesting research showing that we are surprisingly decent at sticking to rules when we set them like that.

So not as good as, you know, your boss would be or your teacher, like someone else who doesn't have the temptation of like, well, just have that ice cream anyway, but better than you'd expect.

Another thing you can do, though, is think about, like, setting up a situation that will make it more pleasant to get this done.

So I've done some research led by Rachel Gershon at UC Berkeley on tandem goal pursuit, which means, like, doing the thing that you've been putting off but with a friend.

And people, they find it more fun and there's someone holding them accountable when they pursue a goal with a friend.