Have you ever tried something new (new diet, new workout, detox, mindfulness practice, etc.), felt good about it in the moment, and then the next thing you know, you?re right back where you started?

It?s frustrating. Why is it so hard to maintain weight loss, hydration habits, healthy eating, exercising, etc.? One reason is based on biology, and another is perceived reward.

Consider unhealthy habits like smoking, drinking too much, or eating junk food. The one thing these things all have in common is instant gratification. The pleasure center of your brain lights up as dopamine is released into your system. Even though these substances are harmful to your health, they naturally reward your brain which encourages you to crave more.

Healthy habits like eating good food, exercising, meditation, and staying hydrated have their rewards, but not right away. It?s hard to be consistent when you don?t get immediate results and there?s no spontaneous burst of feel-good hormones flooding your system causing you to want more. It takes time and repetition to experience the long-term effects of feel-good feelings associated with consistent, healthy choices.

And that?s one of the biggest reasons healthy habits don?t stick. We?re used to getting things quickly and give up or look for something newer or better when we don?t get the results we want. It creates an endless loop of starting and stopping without ever receiving the associated reward.

There are ways to change this to ensure you stick to your healthy habits. Reward yourself! Try these rewards or come up with your own:

• Eat a piece of quality dark chocolate after your workout. It?s rich in nutrients and antioxidants and feels a bit decadent.
• Listen to a podcast that inspires you.
• Go to an artisan fair and support local talent.
• Be of service to someone. This can be as simple as offering a sincere compliment or giving a bottle of water to your mail carrier on a warm day.
• Take a cooking class or watch a cooking show on TV and make the recipe.
• Designate a lazy day where you have permission to do absolutely nothing.
• Read a book for pure pleasure.
• Entice your tastebuds with a new flavor of tea.
• Go for a walk with a friend.

And don?t give up on your healthy habit. As the adage says, slow and steady wins the race. You?re still in the race. Make sure you get the reward you so justly deserve!