How to Use Skinner’s Law to Achieve Your Goals
Motivate yourself, overcome procrastination, and reach your goals by leveraging pain and pleasure
In 1780, British philosopher Jeremy Bentham made a profound observation that would influence the world of psychology and beyond: “Nature has placed mankind under the governance of two sovereign masters: pain and pleasure.” Fast forward to today, and this idea continues to shape our understanding of human motivation. Enter Skinner’s Law, a concept inspired by the work of behaviourist B.F. Skinner. This law reveals that by manipulating our intrinsic drivers—pain and pleasure—we can overcome procrastination, boost productivity, and achieve our goals. Paired with commitment devices, this approach can be a game-changer in our quest for self-improvement and success.
What is Skinner’s Law?
Skinner’s Law is rooted in the theory of operant conditioning, developed by B.F. Skinner. His experiments with rats and pigeons demonstrated that behavior could be shaped through a system of rewards (pleasure) and punishments (pain). The principle is simple: if you want to encourage a behaviour, reward it. If you want to discourage it, apply a negative consequence.
In the context of personal development, Skinner’s Law can be summed up by behavioral scientist Katy Milkman’s advice: when struggling to complete a task, you have two choices. Either “make the pain of not doing it greater than the pain of doing it” or “make the pleasure of doing it greater than the pleasure of not doing it.” Essentially, you can game your own motivation by leveraging what drives you most.
A Tool for Self-Motivation
A commitment device is a tool or strategy you can use to enforce a behaviour by setting up either a reward or a punishment tied to the completion of a task. These devices work by turning your intrinsic motivators—like the desire for pleasure—into extrinsic motivators, such as rewards or social pressure.
For example, let’s say you want to get fit. You could create a commitment device by betting a friend $100 that you’ll lose 10 pounds in three months. If you succeed, you keep the money. If you fail, you lose it. The potential pain of losing the bet might be enough to keep you motivated.
Behavioural scientist Katy Milkman explains that these strategies are effective because they raise the stakes. A study she referenced involved smokers trying to quit. Those who had a financial stake in their success—meaning they would lose money if they didn’t quit—had a 30% higher quit rate than those who didn’t.
The Power of Pain vs. Pleasure
Understanding the balance between pain and pleasure is crucial for creating effective commitment devices. As Nobel laureate Daniel Kahneman’s Prospect Theory suggests, humans are more motivated by the fear of loss than the prospect of gain. In other words, the pain of losing $20 is more intense than the pleasure of gaining $20. This insight can guide how you set up your commitment devices.
If you’re serious about achieving your goals, consider which motivator will be more effective for you: the potential pleasure of success or the potential pain of failure. For many, the latter is the stronger driver.
Three Practical Strategies to Apply Skinner’s Law
1. Make a Wager
Betting on yourself is one of the simplest ways to leverage Skinner’s Law. Find a friend or family member who’s willing to participate. Set a clear goal with a deadline, and decide on a meaningful reward or punishment. For example, “If I don’t finish writing my book by December 31st, I owe you $500.” The fear of losing something valuable can provide a powerful push toward your goal.
2. Social Accountability
Social pressure can be an incredible motivator. Tell everyone about your goal—your friends, family, colleagues, and even social media followers. By making your intentions public, you create a network of accountability. People will check in on your progress, and the potential embarrassment of failing publicly can drive you to stay committed.
3. Avoid Boredom
Boredom isn’t just a neutral state; it’s a form of pain. Studies show that people would rather experience physical discomfort, like mild electric shocks, than endure boredom. To stay motivated, ensure your tasks are engaging and varied. If you find yourself losing interest, break the task into smaller, more manageable pieces, or inject some fun into the process to keep the boredom at bay.
Skinner’s Law in Everyday Life
Skinner’s Law isn’t just for big, life-changing goals—it can be applied to everyday tasks. Whether you’re trying to form a new habit, break an old one, or simply get through your daily to-do list, understanding how pain and pleasure drive your actions can help you craft better strategies.
For instance, if you struggle to exercise regularly, tie the activity to something enjoyable. Maybe you only allow yourself to watch your favorite TV show while on the treadmill. Alternatively, create a consequence for skipping a workout, like donating to a cause you dislike if you miss a session.
Making the Most of Commitment Devices
Commitment devices work best when they’re tied to something you genuinely care about. If the stakes aren’t high enough, they won’t be effective. Likewise, the more immediate the reward or punishment, the more impactful the device. Long-term goals often benefit from shorter, milestone-based commitment devices to maintain motivation over time.
Final Thoughts
Understanding and leveraging Skinner’s Law, along with commitment devices, offers a powerful framework for achieving your goals. By carefully balancing the forces of pain and pleasure, you can overcome procrastination, build better habits, and push through challenges. Whether it’s losing weight, finishing a project, or simply staying productive, these tools provide a clear path to success.
It’s not just about what you want to achieve, but how you set up your environment to make those achievements inevitable.
By applying these principles in your daily life, you’re not just playing the game—you’re stacking the deck in your favour. After all, when it comes to motivation, it’s not just about working harder but also working smarter.