The brain’s reward system motivates behavior by associating actions with pleasure or effort. This lesson teaches how to harness that system by identifying personal rewards (“currency”) and linking them to goal-oriented tasks. By using rewards effectively, participants can build habits, stay motivated, and maintain accountability for lasting success.
- Duration
- Workbook Pages
- Assements
- Exercises
- Video
The reward system is one of the most important systems in the brain. It drives our behavior toward pleasurable stimuli such as food, sex, alcohol, etc., and it drives us away from painful ones (conflict, homework, etc.) that require more energy or effort. It’s where we feel emotions and process those emotions to start or stop action. It consists of a group of brain structures at the core of the brain. They weigh up whether to repeat a behavior and form a habit. A reward is a stimulus that drives an appetite to alter behavior. Rewards typically serve as reinforcers, making us repeat behaviors that we perceive (unconsciously) as good for our survival, even when they’re not. Pleasure is a better reward or stimulus rather than pain for motivating behavior (A. SOLUTION).
As a kid, everyone had currency. The things we would do for ice cream are amazing. I remember running two miles after the ice cream man. Discover why your currency plays such an important role in the reward system. Decide whether your currency is brownies, martinis, or ice cream. Setting a reward for the end of the week can be helpful. My favorite rewards are vacations, active leagues, pilates classes, and nights out dancing. Understanding currency, keeping on track, and adding a little reward can go a long way. Kids are completely motivated by reward systems. For example: “Mommy, if I have good behavior, can I have ice cream?” When we look at this concept further, we see reward systems in place for cleaning rooms, doing homework, chores, putting in hard work at sports, or getting good grades. I’ve heard many parents even give their child $5 for every goal they make in hockey.
To fully grasp why we are driven by tasty food, loving touch, sexual desire, alcohol, drugs, pornography, chocolate, gambling, social media, or online shopping, we need to dig deeper into the reward system.
At the center of the reward system is the striatum, a region of the brain that produces feelings of reward and pleasure. The striatum plays a critical role in decision-making by coordinating movement, action planning, motivation, reinforcement, and how we perceive rewards. It’s the part of the brain that instantly weighs the value of a stimulus and sends a “go for it” or “stay away” signal. Over time, habits—especially those tied to addiction—can create what Douglas Lisle calls “pathological learning” in his TED talk The Pleasure Trap.
I like how he explains how the striatum drives these behaviors, making it harder to break free from unhealthy cycles, and it ties perfectly into understanding why accountability and self-awareness are so important for lasting success.
Dopamine is the brain’s reward chemical. It drives us to seek out things that feel good, like eating, relaxing, or even spending time with loved ones. Every time you eat something enjoyable—like a slice of pizza or a sugary snack—your brain releases dopamine. This creates a strong connection between the food and the pleasure it brings, shaping your relationship with eating.
Over time, this reward system can go into overdrive, especially with foods high in sugar, fat, and salt. These foods are engineered to release large amounts of dopamine, giving you a quick but intense feeling of satisfaction. The problem? The more you indulge, the more your brain expects, and the harder it becomes to feel satisfied with smaller portions or healthier options.
How Dopamine Shapes Your Eating Habits.
Dopamine doesn’t just react to food—it anticipates it. The smell of fries, the sight of a cake, or even the memory of a great meal can trigger dopamine release, making you crave food even when you’re not hungry.
This anticipation creates a cycle:
Over time, this cycle becomes automatic. Food stops being about fueling your body and starts being about chasing that feeling of pleasure.
For many people, food has become more than just fuel—it’s a reward system deeply tied to dopamine, the brain’s “feel-good” chemical. Think about it: after a stressful day, you might reach for ice cream or order a pizza. It’s not just about hunger; it’s about the comfort and pleasure that food brings. This connection between food and reward gets stronger over time, creating habits that can be hard to break.
The truth is, when you use food as a reward, you train your brain to associate pleasure with eating. Every indulgence reinforces that connection, making it more automatic. If you want to succeed in weight loss, it’s time to reverse-engineer this system and find new ways to reward yourself.
Reversing The Reward System
One of my clients struggled with sticking to her program. She was skipping workouts and losing motivation. So, I created a system to help her rewire her brain’s reward process.
First, I gave her a schedule of all the classes and had her pick the ones she would commit to attending. She signed a small agreement with herself to show up at those times. Then, I added a simple reward: after each class, she got a small gift bag with a positive note inside.
The results were incredible. She started looking forward to her workouts, not just for the exercise but for the uplifting messages in the gift bags. This simple shift helped her reframe the way she thought about rewards—it wasn’t about food anymore; it was about the positive feelings tied to her progress.
How You Can Reframe The Reward System
You don’t need to rely on food to feel good. Here’s how you can start building a new reward system:
Food doesn’t have to be your go-to reward. By creating a system that celebrates your progress with non-food rewards, you can retrain your brain and build habits that stick. Remember, every time you choose a healthier reward, you’re one step closer to breaking old patterns and creating a lifestyle you’re proud of.
Part 1: Identify What Brings You Joy
EXAMPLES
- Dancing
- Going out with friends
- Shopping for smaller clothes
- Taking a relaxing bath
- Watching a favorite show
- Buying a new book
- Spending time outdoors
EXAMPLES
- Attending a workout class
- Prepping healthy meals
- Drinking enough water
- Hitting your daily step count
- Journaling your food intake
- Getting 8 hours of sleep
- Write Your Tasks: Fill in the task list for each day.
- Track Progress: Check off tasks as you complete them. Each checkmark equals a point.
- Earn Rewards: Total your points at the end of the week and "spend" them on rewards from your joy list.
EXAMPLES
- 10 points = A new book
- 20 points = A day out with friends
- 30 points = A shopping spree for new clothes
Why This Works
By connecting your tasks to rewards that bring you joy, you’re retraining your brain’s reward system. Instead of relying on food for pleasure, you’re creating a system where healthy choices lead to positive reinforcement. This makes sticking to your goals feel rewarding and sustainable.
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