The concept of withholding rewards until task completion is rooted in behavioral psychology and is often referred to as "self-reinforcement" or "contingency management." The idea is to set up a system where you only allow yourself to receive a particular reward if and when you complete a certain task or goal. This approach leverages several psychological principles to improve effectiveness and motivation:

Delayed Gratification

By postponing the reward until after the task is complete, you're practicing delayed gratification. This helps train your self-control and focus, making it easier to resist distractions and stay on task.

Operant Conditioning

This is a form of learning where behavior is strengthened or weakened by the consequences that follow. In this case, completing a task (behavior) is followed by a reward (positive reinforcement), which makes it more likely that you'll complete similar tasks in the future.

Intrinsic vs Extrinsic Motivation

While intrinsic motivation (doing something because it's inherently rewarding) is generally more sustainable, extrinsic motivation (doing something for an external reward) can be a powerful tool for tasks that you find difficult to engage with. The external reward serves as an additional motivator.

Goal Setting Theory

Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals increases the likelihood of achieving them. When these goals are tied to rewards, it creates a clear path to success and a tangible reason to strive for it.

Dopamine and Reward Systems

Completing tasks and receiving rewards releases dopamine, a neurotransmitter associated with pleasure and satisfaction. This creates a positive feedback loop that makes it easier to engage with tasks in the future.

Tangible vs Intangible Rewards

Rewards can be tangible (e.g., a treat, a purchase, time spent on a hobby) or intangible (e.g., a sense of accomplishment, time to relax). Both types can be effective, but tangible rewards often have a more immediate impact on motivation.