It is conventional wisdom to think that in order to pursue a long-term goal, such as paying off debt, quitting smoking, or getting into shape, one must receive a reward at some point in the distant future (e.g., to improve one’s health). The interplay between immediate and delayed rewards plays a crucial role in maintaining the motivation and persistence needed to succeed. Research suggests that while long-term goals often revolve around future rewards, the enjoyment we derive from activities as we pursue these goals significantly impacts our adherence to them.
Understand the Role of Immediate Rewards
Studies have shown that immediate rewards are stronger predictors of persistence than delayed rewards. Individuals who are given immediate rewards are more likely to succeed in their long-term goals. When you find immediate satisfaction in your pursuits, i.e., you find an experience to be positive, engaging, and enjoyable, whether it’s the thrill of exercise or the enjoyment of studying engaging materials, you’re more likely to continue even when facing challenges.
Overall, enjoyment of an activity is what drives an individual’s persistence in their reaching of long-term goals. In a study observing college students at a library, it was found that those who enjoyed the immediate rewards (ex: learning about an interesting topic) persisted longer than those who primarily valued the importance of the materials for their long-term goals (ex: graduation). This illustrates that finding enjoyment in the process predicts actual persistence whereas delayed rewards do not have significant impact on persistence.
Set Clear Short-Term and Long-Term Goals
Breaking down larger goals into achievable short-term objectives can create frequent opportunities for completing tasks that lead to immediate rewards. This approach may facilitate motivation maintenance, by helping you to continually associate goal pursuit with positive experiences. Instead of solely focusing on long-term success, such as graduating or losing weight, celebrate small victories along the way to reinforce your commitment to your goals.
Factor Immediate Benefits into Your Plan
When planning your approach to reaching a goal, try incorporating aspects that offer immediate satisfaction. For instance, if exercising feels more enjoyable when accompanied by your favorite music or podcast, make this part of your routine. Finding ways to engage with enjoyable immediate rewards will reduce the burden of undertaking tasks solely for future benefits.
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