Positive reinforcement is one of the best ways to change behaviour, which is why it is used by animal trainers all over the world. It really works!

In the beginning, reward yourself with something small, even if it is only a pat on the back, each time you follow through on the desired action. Let some close friends know about your plans and ask them to give you praise or disapproval if they notice you following through or slipping back into old habits. Your positive reinforcement will have more impact if it occurs immediately after you complete the behaviour.

Once you have got used to acknowledgement and you begin to lose motivation to keep up your new habit, less frequent but more interesting rewards will work more effectively. Perhaps buy something that you wouldn’t normally get for yourself. Animal trainers are able to shape their subjects’ performances by giving them a treat only when they improve on past performances. Raising the standards a little higher each time you give yourself a reward will condition you for success.

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