DELAYED GRATIFICATION METHOD

Simply this is the method your parents implemented to make you eat your veggies. “ You must eat all your veggies before you are allowed desert’
A behavior or problem must be fixed before a reward. In a training environment, this can be useful in the sense of getting something you don’t like done before a reward.
An example is mobility work, you know mobility is important but hate doing it. A simple DG method would be to make a rule that you can’t train unless you have done 10 minutes of mobility. Here the mobility is the problem and training is the reward.

Below is a 3 step guide to using DG to help overcome your problems:

1. Make a list of the habits you want to change:
This is determining behaviors that take you away from your goal or keep you where you are. The trick is not to categories behaviors as good or bad but rather, behaviors that are acting as blocks.
Here is an example that I currently use: I am not doing enough cardio, which is keeping me from reaching a body fat percentage goal

2. Determine the reward:
This is the best part, find something you really enjoy that helps move you towards your goal and make it the reward. My example: Enjoy training by biceps and Triceps

3. Quantifiable measures:
Now if you do the habit you get the reward. Make sure this is strong and clear so that you can’t cheat. My example: If I do the prescribed cardio, I get to train arms after the session! If I skip out on cardio, I go home without an arm pump.

Special Notes:
> Make sure you follow all our other posts about sticking to habits, like telling friends and family…
> Start by only choosing one behavior to train and focus on that until you consistently meet it for 3 months.
> Adherence is still King

Coach

Zac

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