Think of an upcoming challenge—be it an intense workout, a difficult conversation, or a grueling work task—is your stress levels soaring? But what if you knew there was a small celebration, a sweet reward, or a fun activity waiting for you immediately afterward-Would you want to face it quickly to reach the reward?
Turns out, planning something enjoyable after a tough experience can do wonders for your motivation, resilience, and overall well-being.
This principle revolves around positive anticipation—looking forward to a reward or pleasurable event to help you endure stress or discomfort. Let’s dive into how this works and why scheduling something good after the bad can transform your entire approach to challenges.
The Power of Positive Anticipation
When we talk about positive anticipation, we’re talking about leveraging the mind’s natural tendency to project into the future. Research shows that anticipating a positive event stimulates reward pathways in the brain, releasing dopamine—a neurotransmitter associated with motivation and pleasure (Schultz, 2006).
Here’s the key insight: By mentally framing a tough task with a pleasant event on the other side—like a celebration with friends, a relaxing hobby, or even just a great cup of coffee—you give your brain a reason to push through adversity with more energy and less perceived stress.
Rewarding Your Mind
B.F. Skinner’s Operant Conditioning suggests that behavior increases when followed by a desirable consequence (Skinner, 1938). Essentially, when your brain knows a reward is coming, it’s more willing to endure difficulty to reach that payoff.
Behavioral Tip: If you’re just starting a new exercise routine, plan an enjoyable activity afterward, like meeting a friend for brunch or taking a calming bath. This approach not only provides immediate motivation but also forms a habit loop that pairs the “tough stuff” with the promise of something rewarding (Clear, 2018).
Practical Steps to Plan Something Good
1. Identify the Tough Task
Is it an intense workout, a challenging project, or a confrontation you’ve been dreading? Name it clearly so you know exactly what you’re up against.
2. Pick a Personal “Payoff”
What excites you? A favorite snack, a new episode of your favorite show, or a social outing? Choose something small yet meaningful as your post-task treat.
3. Schedule It
Add both the “tough task” and the “reward” to your calendar. Visualizing them in tandem cements the idea that once you complete the hard part, fun or relaxation is on the immediate horizon.
4. Celebrate the Small Stuff
Even if the “bad” part doesn’t go perfectly, simply showing up is a win. Psychologist Carol Dweck’s work on growth mindset reminds us that embracing effort and improvement fosters resilience (Dweck, 2006). Rewarding yourself after an imperfect but earnest attempt can still reinforce your perseverance.
Fun Analogy: Ice Melting and Apple Trees
Ice Melting: If you’ve ever watched ice melt, you know it takes time for the temperature to shift from solid to liquid. At 31°F, nothing happens yet—but at 32°F, a transformation begins. Similarly, you may not feel immediate results, but incremental progress eventually leads to the “melting” of resistance.
Apple Trees: Planting an apple seed doesn’t yield fruit tomorrow—but the consistent care you give that seed eventually grows into a robust tree that nourishes not just you, but those around you. When you plan something enjoyable after adversity, you’re essentially watering your “tree”—giving it the nutrients it needs to keep growing strong.
A Word on Self-Compassion
Sometimes, life throws curveballs even after your best planning. A workout might be tougher than expected, or a challenging meeting might turn stressful. Self-compassion—speaking to yourself with kindness—helps you bounce back and learn from the experience without sinking into shame or self-criticism (Neff, 2011).
Tip: If things don’t go as planned, reflect on what went right, what didn’t, and how the anticipation of a reward may still have helped you take that first step.
Community Challenge
Think of one challenging event you have on your horizon. Now, pick something genuinely enjoyable to do right after.
Share Your Plan in the community: Let us know your “tough task” and the “fun reward” you’ll treat yourself to afterward.
Encourage Others: Read others’ posts for inspiration on how they’re making positive anticipation work in their lives.
The Key Takeaway
“If you have a tough something coming ahead—that’s not the end of your life. Plan something good after the bad.”By scheduling a personal payoff immediately following a tough experience, you tap into the powerful psychology of positive anticipation. This approach transforms daunting tasks into manageable milestones and offers a sense of hope and reward that keeps you moving forward.
Today’s Thought: For every challenge, plant a seed of celebration that will motivate you through the storm—because life’s hurdles become a lot more bearable when you know you’re headed toward a well-deserved, joyful moment.
❤️🔥🥊
References
Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.
Dweck, C. S. (2006). Mindset: The New Psychology of Success. Random House.
Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
Schultz, W. (2006). Behavioral Theories and the Neurophysiology of Reward. Annual Review of Psychology, 57, 87-115.
Skinner, B. F. (1938). The Behavior of Organisms: An Experimental Analysis. Appleton-Century.
Music By
Greg Murray
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