How Do Rewards Help Build Habits?

Key takeaways

• Enjoying an activity strengthens the psychological link between context and behaviour, turning a repeated action into an automatic habit much faster than repetition alone.
  
• Positive intrinsic rewards such as pleasure and enjoyment have a stronger effect on habit formation than neutral or negative motivations.
  
• Contrary to the 21‑day myth, it typically takes about two months of repeated behaviour for automaticity to develop.
  
  

Did you know that feel‑good rewards play a central role in making habits stick? It’s not just the repetition of an action that matters; the brain needs to link a behaviour with pleasure to speed up its adoption (R). This blog explores how embracing small rewards can help you build healthy habits.

When you start a new routine – like daily walking or mindfulness practice – your brain initially sees it as a goal‑directed activity. Repetition helps, but a rewarding experience works like glue, forging a stronger association between the cue (for example, seeing your sneakers by the door) and the behaviour. 

Research on nutrition habits has found that habit strength increases when you repeatedly perform a behaviour in a stable context and when the behaviour is genuinely rewarding (R). In other words, if you enjoy your new routine and perform it in the same setting (perhaps a morning stroll around your local park), it’s more likely to become automatic.

Enjoyment counts more than willpower

It’s tempting to think of rewards as indulgent. However, a recent study on physical activity habits found that positive intrinsic rewards, such as enjoyment and a sense of accomplishment, have a larger influence on habit strength than negative motivations like reducing stress (R). 

 

This aligns with self‑determination theory, which emphasises autonomy and intrinsic motivation. When you’re enjoying a daily yoga session because it feels good, the resulting dopamine release strengthens the neural circuits that underlie the habit (R). Conversely, dragging yourself through a disliked activity purely for long‑term health benefits often leads to burnout.

If you’re building a habit, consider ways to make the experience pleasurable. Choose an exercise you like – maybe swimming at the local pool or dancing in the living room. For cognitive exercises, choose puzzles or language learning apps you find fun. Make the process itself rewarding, and habit formation will feel effortless.

How rewards train the brain

Behind the scenes, dopamine orchestrates habit formation. When you perform an action and receive a reward, dopamine neurons in the midbrain fire, strengthening the connection between the context and the behaviour (R). 

A cognitive neuroscience study has shown that this reward‑linked dopamine release adjusts the strength of corticostriatal synapses – the neural pathways that underlie our habits (R). These changes bias future action selection toward the rewarded behaviour. Remarkably, the effect persists even after the reward is removed.

 

What’s the takeaway? Rewards aren’t just carrots dangled after a task; they literally reshape your brain. Every time you pair a new habit with pleasure – a cup of tea after meditation, a scenic route on your walk – you’re engaging your brain’s reward system. Over time, cues like the sound of the kettle boiling or the sight of your walking shoes will automatically trigger the habit loop, making the behaviour almost effortless.

Debunking the 21‑day myth

You may have heard claims that it takes 21 days to form a habit. In reality, habit formation is more nuanced. A systematic review of habit studies found that the median time to reach automaticity is around 59 days. To achieve 95% of automaticity, most people need about 66 days (R). 

Some habits, like stretching or performing complex exercises, may take even longer, up to 106–154 days (R). This range reflects individual differences and the type of behaviour involved. Rather than fixating on a specific number, focus on consistent practice and rewarding yourself along the way.

The good news is that rewarding experiences can accelerate this timeline. Studies on healthy eating habits have demonstrated that perceived rewards – such as enjoying a tasty meal or receiving compliments – speed up cue–behaviour associations (R). So while habits do require time, a positive approach can shorten the journey.

Creating rewarding routines: practical tips

Successful habit formation involves both context stability and intrinsic reward (R). Here are some strategies to help you build rewarding routines:

• Anchor your habit to a specific cue: Choose a consistent time or setting for your new behaviour. For example, do your stretching immediately after brushing your teeth or set out your walking shoes by the door every evening. Stable contexts help the brain form associations.
  
  
• Make it enjoyable: Pair the activity with something you love. Listen to your favourite music while exercising or savour a healthy snack after a cognitive workout. Research shows that enjoyment boosts habit strength more than neutral motivation.
  
  
• Celebrate small wins: Acknowledge each successful repetition, whether it’s ticking off a checklist or sharing your progress with a friend. Intrinsic rewards such as pride and satisfaction enhance dopamine signalling.
  
  
• Add variety: Although stability is important, moderate variety can keep a habit interesting. Rotate between walking routes or try new puzzle types to maintain engagement while still meeting your goal.
  
  
• Be patient and flexible: Recognise that habit formation can take two months or longer. Adjust your expectations and adapt your approach if a particular routine isn’t working. Life circumstances change, and your strategies should evolve too.
  
  

Final thoughts

Building healthy habits is a journey rather than a sprint. By linking your behaviour to genuine rewards, you can harness your brain’s natural learning mechanisms to make new routines feel effortless and enjoyable. Remember that consistency and pleasure are your allies. Whether you’re adopting daily walks, mindfulness practice or hobby learning, celebrate every repetition and let positivity guide you. 

Now you know how to build a habit, learn what the best ones are. Read our next blog: Evidence-Based Habits to Increase Lifespan.