The Unexpected Science of Self-Reward: Why a Turquoise Bunny Might Be the Key to Your Resolutions
We’re all in the thick of New Year’s resolutions right now. Gyms are packed, diets are underway, and many of us are relying on the promise of a treat to keep us going. But what if that treat – that reward – is actually undermining your efforts? It’s a surprisingly contentious debate in the world of psychology, and one that a recent MRI unexpectedly brought to the forefront for me.
From Claustrophobia to Carrot Sticks: A Personal Revelation
Facing a necessary MRI for a chronic neck issue, I found myself battling anxiety. The enclosed space, the jarring noises… it was a lot. Then, a bizarre detail caught my eye: a giant, turquoise bunny statue guarding a rose garden at the hospital’s Four Seasons location. The urge to explore was strong, but duty called. That’s when it hit me: I could use that garden as a reward for enduring the scan. “If I get through this,” I told myself, “I get the garden.”
And it worked. Visualizing that peaceful stroll, the sunshine, the scent of roses, calmed my panic and allowed me to breathe through the ordeal. It made me realize how deeply ingrained this reward system is for me, especially when navigating the challenges of bipolar disorder. Small rewards – a new book, a relaxing bath, even a favorite TV show – have been lifelines during difficult times.
The Great Reward Debate: Does It Help or Hurt?
Feeling a little guilty about “bribing” myself, I dove into the research. What I discovered was a surprisingly fierce debate. For decades, psychologists have argued over whether external rewards enhance or diminish intrinsic motivation. Some studies, like those summarized in a 2025 issue of Learning and Instruction (Vol. 96), suggest rewards can stifle our natural drive. Others champion their effectiveness, particularly for tasks we find unpleasant or challenging.
This isn’t a new argument. The concept of overjustification effect, where external rewards decrease intrinsic motivation, has been around since the 1970s. However, recent research suggests the context matters. Rewards are more likely to be detrimental when they’re expected or controlling, and more beneficial when they’re unexpected or acknowledge effort.
Did you know? The type of reward also plays a role. Experiential rewards (like the garden visit) tend to be more motivating than material rewards (like a new gadget).
Beyond Willpower: The Neuroscience of Reward
Our brains are wired for reward. The neurotransmitter dopamine plays a crucial role in motivation and pleasure. When we anticipate a reward, dopamine levels rise, creating a sense of anticipation and driving us to take action. This isn’t about laziness; it’s about how our brains function. Neuroimaging studies show that reward anticipation activates areas of the brain associated with motivation and goal-directed behavior.
For individuals struggling with mental health conditions, this neurological response can be even more significant. Conditions like depression and anxiety can disrupt dopamine pathways, making it harder to experience pleasure and motivation. Small, achievable rewards can help re-engage those pathways and build momentum.
Future Trends: Personalized Reward Systems & Micro-Rewards
The future of motivation likely lies in personalization. Generic reward programs are less effective than those tailored to individual preferences and needs. We’re already seeing this trend in fitness trackers and gamified productivity apps, but it’s likely to become more sophisticated.
Pro Tip: Don’t wait for a big accomplishment to reward yourself. Break down large goals into smaller steps and celebrate each milestone with a “micro-reward” – a short break, a favorite song, a mindful moment.
Another emerging trend is the use of “temptation bundling,” pairing a task you dread with something you genuinely enjoy. For example, only allowing yourself to listen to a captivating podcast while doing laundry. This leverages the power of reward without necessarily diminishing intrinsic motivation.
The Power of Self-Compassion and Trusting Your Gut
Ultimately, my research didn’t provide a definitive answer. And perhaps that’s okay. What I realized is that what matters most is learning to trust your own judgment. After years of “white coat worship” – blindly following expert advice – I’ve learned to listen to my own body and mind. For me, the promise of a turquoise bunny, or a quiet moment with a book, is a powerful motivator. And if it helps me navigate this sometimes-difficult life, I’m not going to feel guilty about it.
Frequently Asked Questions (FAQ)
Q: Are rewards always a bad idea?
A: Not at all. The effectiveness of rewards depends on the context, the type of reward, and the individual.
Q: What’s the difference between intrinsic and extrinsic motivation?
A: Intrinsic motivation comes from within – doing something because you enjoy it. Extrinsic motivation comes from external factors, like rewards or punishments.
Q: How can I use rewards effectively?
A: Focus on unexpected rewards, experiential rewards, and breaking down goals into smaller, achievable steps.
Q: Is this approach helpful for people with mental health conditions?
A: It can be, as rewards can help re-engage dopamine pathways and build momentum, but it’s important to discuss this with a healthcare professional.
What are your thoughts on using rewards to achieve your goals? Share your experiences in the comments below! Explore more articles on motivation and mental wellbeing here. Don’t forget to subscribe to our newsletter for the latest insights.
