Everyone likes rewards, acknowledgments and gifts. We tend to do similar actions/activities in our daily routines to get acknowledged. But be careful about the immediate rewards of some habits because consequences of bad ones (like often use of Social Media, Smoking, Overeating etc.) are delayed and the ultimate outcome over a long period of time is bad, unlike good habits. It is often difficult for me to keep track of the time limit while opting for easy choices like scrolling through social media on my mobile device and watching TV etc.

To get into any habit, we need to track the progress and not break the habit chain. I have been running for quite some time and tracking regularly using the mobile app since the inception of covid. While running, I was carrying a mobile phone to check the distance covered with time during each day’s practice. The experience of carrying a mobile phone was cumbersome and the focus got diverted. Then I bought a mobile holder to tie it to my arm instead of carrying it. It was a bit tedious when you carried a phone while running. And more annoying if you are a regular to it. Meantime, I have participated in a couple of 10K events and one half-marathon. So due was pending a long time to celebrate this hard choice. I bought a smart watch so that I don’t have to carry a phone and run freely without any distraction. And sync the data after running from smart watch to mobile device.

During the same period, I bought a new pair of shoes. While switching from my old pair to the new one, it took some time to adjust, like other belongings. Initially, it seemed the shoe was a bit soft and larger compared to the old pair. But with time, it seems more comfortable to my feet. And I have started running more distance than before, without taking any breaks in between. Before it would never be the case. Maybe now I am more regular than before. Also, to be regular, you should feel comfortable the next day after today’s run, which is happening now.

Finisher Medals in running events, which is a reward for completion of an individual’s target, motivate us to participate in similar events in future. These two rewards helped me to be more regular, focused on my activity with a better experience and less friction. Maybe I took more time to reward myself, but we should do it often after reaching our set target. This is an important investment in the betterment of ourselves and helps to continue the process for a longer period of time to achieve easy life in the future.

What is immediately rewarded is repeated. What is immediately punished is avoided. – Atomic Habits.

You may like to check out my running journey here.