3. Creating incentives

I often try to establish a time by which I will have a reward of some kind based on what I am currently working on. This can take all kind of forms. Some examples:
• At 4pm I will take a break to make some herbal tea
• After I've gotten through the unread emails in my inbox, I will work on a slow-burn project that is energizing to me
• Once I finish this panel I will eat a pack of smarties
• Once I have finished this page, I will be done for the night and will watch a movie that transports me to a peaceful place
• Once I’ve finished all my meetings for the day, I will go for a walk around the neighborhood
• Once I’ve finished writing out this briefing, I will listen to an audio book while I cook a meal

Attaching an exciting or energizing habit to a practice you are not excited to do can create a symbiotic relationship between the two: the one you don’t enjoy gets the attention it deserves, and the one that you enjoy is savored even more because of the sense of accomplishment preceding it.