One of the most popular self-help techniques available is self-monitoring, whereby the act of tracking your behaviour is enough in itself to bring about significant positive changes to your habits (Fredrickson & Losada (2005). See my blog post for more information here. Food diaries and Fitbit are two great examples.
But when your motivation starts to drain away, and that chocolate bar starts to look more appealing, keeping tabs on your progress can quickly go out the window. Fitness apps get deleted and food diaries lie hidden in draws. If that sounds familiar to you, then you might need a little extra incentive to change your behaviour for the better!
Although self-monitoring is a useful tool in turning bad habits around, it is only the tip of the iceberg. A plethora of simple and effective behaviour change tactics awaits!
The methods that I will discuss here all come under the same umbrella category; they aim to alter your habit by first changing the consequences of your behaviour.