Boost Your Self-Care Routine With These Positive Reinforcement Quotes
When you’re having a tough day or gearing up for a difficult task, it can help to have something to look forward to after overcoming the challenge. It might be a special meal, a meetup with a friend, or a relaxing evening on the couch: whatever activity calms you down and “refills” your metaphorical cup.
Whether big or small, life’s rewards can inspire you to push through challenging moments and keep you committed to your daily routines and long-term goals.
In the field of psychology, researchers describe this concept as positive reinforcement, which was used by behavioral researcher B.F. Skinner in 1937.
Skinner studied positive reinforcement in the context of operant conditioning, the process in which behavioral change (i.e., learning) occurs based on the consequences of that behavior. According to this model, people and animals are often more likely to learn and adopt behaviors with positive or beneficial outcomes.
What does all of this mean for your self-care routine? In this article, we’ll discuss how you can tap into the power of positive reinforcement psychology to improve your self-care plan, with three inspirational quotes to keep you motivated along the way.
What is positive reinforcement?
Positive reinforcement is a phrase related to Skinner’s study of operant conditioning. In your everyday life, positive reinforcement roughly equates to the meaning of reward. However, the complete definition is a bit more precise: according to the American Psychological Association (APA), positive reinforcement is “an increase in the probability of occurrence of some activity because that activity results in the presentation of a stimulus or of some circumstance.”
To increase the likelihood of a certain behavior, this stimulus, or reinforcer, should typically be something enjoyable or rewarding. For example, if you commit to making yourself a delicious smoothie after every workout, you may be more likely to stick to your routine in anticipation of the post-workout treat.
Other daily examples of positive reinforcement
- Giving your child an allowance or sticker (the reinforcer) after they complete their weekly chores might make them more likely to help around the house in the future
- Awarding an employee a bonus after they complete a special project (the reinforcer), which may encourage them to take on more projects
- Feeding your dog a small treat (the reinforcer) whenever they let you know they need to go outside, which may prompt them to do the same in the future
In each of these examples, notice there is a behavior and a reinforcer, and in each situation, the reinforcer increases the likelihood of the behavior.
What is negative reinforcement?
Importantly, negative reinforcement is not the same as punishment. Instead, according to the APA, it is the “removal, prevention, or postponement of an aversive stimulus as a consequence of a response, which, in turn, increases the probability of that response.” For example, you might hear an intermittent alarm in your car that sounds until you put your seatbelt on. You may then fasten your seatbelt to get rid of the sound of the alarm.
In your daily routine, you can apply both negative and positive reinforcement to increase the likelihood of healthy behaviors.
Positive reinforcement quotes to support your self-care journey
The following quotes come from psychologists, writers, and other thinkers on the topic of positive reinforcement. We’ll unpack each quote, explain how it relates to self-care, and consider how you can apply it to your own life.
On implementing positive reinforcement
In Meditations for Parents Who Do Too Much, authors Jonathon and Wendy Lazear note that while positive reinforcement can be a powerful parenting tool, children often begin to tune out positive reinforcement when they’re showered with rewards and praise. They “know the difference between a gratuitous gesture and a heartfelt hug,” they write.
As one of the first scientists to identify and study positive reinforcement, B.F. Skinner understood this reality all too well. A carefully crafted statement of praise or a well-deserved reward is more likely to create lasting, positive changes in behavior.
If you’re a parent or caregiver, you might apply this quote in several ways. As a parent, you may offer words of praise with more thought and attention and save high-quality rewards for truly special occasions.
Even as an individual, you might consider prioritizing quality rewards over quantity. For example, waiting until Friday evening to reward yourself with a delicious takeout meal might be more impactful than sprinkling smaller rewards throughout the week.
Of course, this approach to self-care may not be true for everyone, and you shouldn’t feel like you’re depriving yourself during the week. You might check in with your needs throughout the day, be gentle with yourself, and allow for flexibility as you develop a personal rewards system.
Positive reinforcement vs. self-criticism
“Positive reinforcement changes behavior for the better, while criticism stabilizes negative behaviors and blocks change.” – Virginia H. Pearce
Author Virginia H. Pearce writes about positive reinforcement in a religious context. While your spiritual and religious beliefs may differ from Pearce’s, many readers resonate with the connection between self-criticism, positive reinforcement, and self-care.
More often than not, we are our own worst critics. While striving for excellence can be motivating, striving for perfection can lead to harmful behaviors that prevent positive change.
As you find ways to positively reinforce healthy behaviors, consider areas of your life where you might be applying too much pressure or imposing unrealistically high standards that keep you from enjoying life or growing in a healthy, sustainable way.
For example, do you criticize your athletic abilities so much that you refuse to join your local sports team, even if it could improve your social and physical wellness? Do you constantly critique your appearance to the point that it gets in the way of your dating life?
You might take a moment to reflect on your internal critic and consider alternative perspectives and behaviors that could improve your health, happiness, and contentment.
Positive reinforcement as a form of love
“What is love except another name for the use of positive reinforcement? Or vice versa.” – B.F. Skinner
As the original researcher of positive reinforcement, B.F. Skinner offers plenty of quotes for us to apply to our self-care routines.
In his book Walden Two, B.F. Skinner describes positive reinforcement as a form of love. While people define “love” in various ways, we’ll focus on self-love. As defined by the APA, self-love is “regard for and interest in one’s own being or contentment.” This may include giving yourself enough attention, coming to peace with yourself, and engaging in acts of self-care.
It may take a lifetime to foster self-love and to develop a supportive self-care plan that makes you feel content in your mind and body. As you discover what self-love means to you, feel free to reference this quote as a reminder that small but meaningful rewards can enrich your life with love.
In addition to self-love, you might take time to show appreciation for your friends and loved ones and honor their good deeds and traits with small acts of love. Scheduled quality time, a handwritten letter, or even a homemade batch of biscuits can be an expression of love, care, and respect for the people in your life.
Learn more about positive reinforcement in therapy
If you want to apply the principles of positive reinforcement to your daily life, a therapist may be able to help you develop strategies and ideas to enhance your self-care routine.
A growing number of people are using online therapy to improve their mental health while balancing a busy lifestyle. Digital therapy platforms like BetterHelp make it easy to connect with a board-certified therapist. Within approximately 24-48 hours, you can be matched with a licensed therapist based on your unique needs, history, and mental health goals. Every BetterHelp therapist has at least three years of professional experience, and some have specialized knowledge in positive reinforcement, positive psychology, and other therapeutic research. You can connect with your therapist via audio or video chat, in addition to contacting them in between sessions via in-app messaging.
Studies show that online therapy can be just as effective as traditional in-office options. One 2020 study assessed the effectiveness of an online program to cultivate mindfulness and self-compassion skills. Based on figures from 456 participants with heightened depression, anxiety, or stress, the program appeared to reduce their stress and anxiety while promoting greater mindfulness and self-compassion.
Takeaway
A therapist can help you use positive reinforcement to foster self-love and improve the quality of your life. Add these quotes to your journal, put them on a sticky note by your bedside, or simply keep them in mind as you work toward a healthier, more loving version of yourself.
Read more below for answers to questions commonly asked about positive reinforcement quotes.
What is the saying about positive reinforcement?
One famous quote regarding positive reinforcement was said by Burrhus Frederic (B.F.) Skinner, a highly influential figure in the field of behavioral psychology. Skinner said, “The way positive reinforcement is carried out is more important than the amount.”
As the creator of positive reinforcement and the theory of operant conditioning, Skinner believed that individuals could be influenced by positive or negative responses to their behavior. This quote may refer to the differences in efficacy between different forms of positive reinforcement, underlying the importance of quality over quantity or utilizing the appropriate reinforcer for a specific behavior.
What are 5 examples of positive reinforcement?
Positive reinforcement can take a variety of forms, and what reinforcers a person uses can change depending on their environment and circumstances. Here are five examples of healthy positive reinforcement.
1. Praise
Verbally communicating your approval can be an effective way to reinforce someone's behavior. This reinforcement can be done by telling someone they’ve done an excellent job or by complimenting specific aspects of their behavior. As a result, the individual may link their behavior with this positive engagement.
2. Physical contact
While not appropriate in all contexts, positive reinforcement through physical affection can be effective. This contact can vary depending on your relationship with a person. For example, a parent may hug their child as positive reinforcement, while someone in a more professional relationship may opt for a high five or pat on the back.
3. Hand signal
Another way you can positively communicate with body language is through the use of a hand signal. Common examples can include giving a “thumbs up” or shaking someone's hand. You may also customize this interaction and create a unique hand signal between you and the person to increase the meaning of the gesture.
4. Prizes
A tangible reward can also be a strong reinforcement tool as this gives an individual a concrete prize for engaging in positive behavior. This may vary depending on what situation the prize is being given in. For example, a teacher in a classroom may give their children candy for performing well on a test, while a boss may give their employees a bonus for periods of higher performance.
5. Privileges
Like prizes, privileges offer a clear benefit that can effectively reinforce positive behavior. One example of using privileges as positive reinforcement could be for a school to offer off-campus lunch for students without any write-ups, or a school trip exclusively for students who maintain a good GPA.
How do you motivate positive reinforcement?
How you create motivation through positive reinforcement may vary depending on the situation and the individuals that are involved. For example, children may be motivated more by increased privileges, like being able to stay up later on weekends or being allowed to have a smartphone or car. You may also want to try verbal praise that focuses on the positive behavioral changes they’ve made or areas you’ve noticed them improving on.
For adults, specifically employees, positive reinforcement may come in the form of commendations or increases in pay. These pay increases could be temporary such as a holiday or performance-based bonus, or more permanent, like a salary bump. In other cases, commending an employee's work can motivate them. Letting a person know they’ve done a good job could potentially boost their confidence and encourage them to continue excelling.
Which is an example of positive reinforcement?
One example of positive reinforcement would be using a reward system. This type of positive reinforcement involves recognizing a positive behavior and giving a subsequent reward as a way to encourage someone to follow that same behavioral pattern in the future. Here are a few examples of reward systems that may be an effective positive reinforcement.
Letting your child pick out a toy if they have a positive report in school
Giving an employee a bonus if they perform well in a specific quarter
Letting your students have a pizza party if they show good behavior for a certain period of time
The precise kind of positive reinforcement you use will change based on the context and who you are interacting with. For example, a person will likely use different reinforcers for their children than they would employees.
Why is positive reinforcement the best?
While both positive reinforcement can be beneficial in certain situations, both positive and negative reinforcement can be effective at influencing behavior. Positive reinforcement, which involves using positive stimuli to encourage individuals, may be more effective because it promotes behavior through rewards instead of fear.
Negative reinforcement, on the other hand, seeks to remove unpleasant stimuli to encourage specific behavior. While this type of reinforcement is different from punishment (which aims to decrease behavior instead of encourage) it still relies on the avoidance of undesirable outcomes. In many cases, people respond better to the positive encouragement brought by rewards and privileges. However, there are scenarios where negative reinforcement or punishment may be more effective or appropriate.
Is positive reinforcement the most effective?
In many cases, Positive reinforcement can be more effective than punishment; which you choose to use may depend on your specific circumstances. Positive reinforcement typically introduces desirable stimuli in order to encourage a behavior, while punishment focuses on negative consequences to discourage a behavior. For example, a teacher may use positive reinforcement to encourage students to continue behaving well by offering them a treat or prize.
If punishment was used instead, a teacher may send a student to the principal's office after they act out. While both forms of conditioning can be useful, positive reinforcement can be more effective at maintaining a positive relationship between all parties. Because good behavior is rewarded instead of bad behavior being punished, the environment surrounding the conditioning focuses on the positive instead of the negative.
What is positive reinforcement also known as?
Positive reinforcement, which could also be known as the use of rewards or incentives, is a component of a theory known as operant conditioning. Developed by psychologist B.F. Skinner, operant conditioning is built on the idea that humans will act in different ways depending on how they are treated. As a form of behavioral modification, positive reinforcement tends to focus on four distinct types of reinforcers.
- Natural: Reinforcers that occur as a direct result of a specific behavior
- Tangible: Physical objects or rewards that can be used as incentive
- Token: Points or other systems that symbolize value and may be exchanged
- Social: Reinforcers that take the form of verbal approval or other types of praise
Why give positive reinforcement to students?
Positive reinforcement, which involves giving a desirable reinforcing stimulus to encourage a specific behavior, can be an effective way to positively influence the behavior of students in some cases. Research has shown that using positive reinforcement with students can be beneficial and may lead to a variety of desirable outcomes. In one scientific article detailing the introduction of positive reinforcement cycles in behavior intervention plans (BIPs), researchers found that providing ways to use positive reinforcement and consequences increased the efficacy of BIP implementation. In addition, these modified BIPs may improve student performance and lead to better treatment of challenging behavior.
What is positive reinforcement simple?
In simple terms, positive reinforcement is the use of rewards or incentives that can help to encourage a desired behavior. These rewards tend to be something that the recipient will find useful or pleasurable, which can vary depending on the situation and individuals involved. For example, using positive reinforcement with children can often involve token reinforcers like stickers or a point system. On the other hand, positive reinforcement for adults will usually be built around tangible or social rewards, like an increase in salary or an email commending someone on a job well done.
How do you positively reinforce yourself?
Individuals can create positive reinforcement programs for themselves by establishing a clear set of desirable behaviors and rewards. For example, if you want to complete more chores at home and increase productivity, you may write out certain objectives you want to accomplish in a given time. If you complete those objectives, you positively reinforce those behaviors by treating yourself to a predetermined reward. This can be anything you believe would motivate you, from getting food from your favorite restaurant to taking a trip somewhere.
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