The Goal Setting Theory of Rewards Says Reward Yourself

Don’t forget to reward your progress. The goal setting theory of rewards says doing it the RIGHT WAY keeps you motivated to reach your goals.

Originally published 13 March 2022. Updated 20 January 2025.

What is the goal setting theory of rewards?

The goal setting theory of rewards suggests that linking rewards to goal attainment is more likely to motivate effort when you have a reasonable expectancy of achieving the goal (Klein 1991).

Sometimes we can get so bogged down in our day-to-day tasks we fail to recognise the progress we’re making.

I therefore believe in rewarding myself along the way. It helps keep me motivated and increases my chances of reaching my goals.

And it’s backed by science!

So don’t forget to reward yourself along the way. Here’s how…

Identify your achievements

If you’re finding things tough going, sit down and think about what you’ve achieved over the past year or so.

You may be surprised at how far you’ve come.

Maybe it’s time to acknowledge some of the successes you’ve had.

Setting yourself big goals and striving to achieve them is important. Equally important is enjoying the journey along the way.

As John Lennon once said, “Life is what happens to you while you’re busy making other plans”.

Rewarding yourself for achieving milestones and mini-goals helps to keep you motivated and makes you want to accomplish even more.

The goal setting theory of rewards supports this approach…

If you have a big goal, such as buying a house within 5 years, break it up into sub-goals.
For instance, you might want to give yourself savings targets every year.
When you reach each target, make sure you reward yourself for your effort.

With this approach, each mini-goal is easily achievable as long as you do the work.

This is supported by the goal setting theory of rewards – you’re more likely to be motivated to keep up the effort when you have a reasonable expectancy of achieving the goal.

And each mini-goal you successfully tick off (and reward yourself for!), the closer you get to achieving your big goal. It is truly a virtuous cycle.

Make your reward special

Your reward should be something that you wouldn’t usually do.

If you normally go out for dinner every Saturday night, then doing something similar is not really a reward.

Maybe you could take a weekend trip away, or book yourself into a day spa, or take some time off work.

Whatever it is, make it something special and out of the ordinary.

Make sure your reward doesn’t conflict with your goals

Pigging out on a takeaway meal is not an appropriate reward for losing weight.

If your goal is to pay off your credit card debt, don’t reward yourself with a shopping spree!

Ensure your rewards are justified

There’s no point in deluding yourself into thinking you’ve made great progress when you really haven’t.

You’ll know in your heart if you deserve your reward. Be honest with yourself.

Rewards build confidence

Treating yourself when you’ve succeeded also gives you a confidence boost. It makes you realise you’ve done something great, and that you can do more great things in the future.

Striving to get to where you want to be doesn’t have to be a hard grind. Take the time to identify your milestones, and enjoy your achievements along the way.

How to get there faster with life coaching

Life coaching can help you to identify goals that are right for you, so you can start working towards them, and reward yourself for your progress.