I wrote a list of rewards last week (remember?). That kind of list can come in handy when it’s time to make a deal with ourselves.
When we do it formally, the Almighty They call it Contingency Contracting. We can write down an actual statement. For example, “If I complete two weight workouts this week, I get to have a pedicure.”
If we need extra formality, we can give the contract to someone else as our enforcement arm. Posting the contract on the fridge or bathroom mirror serves pretty much the same purpose.
On an informal level, this works out much like the self-talk we use to push ourselves through tough stuff: “When I finish this bike ride, I’m going to soak in the bathtub as long as I want!”
One note: be careful about things like “Will run for chocolate.”