This is the October update of the Start Strong, Stay Strong program.
We’ve all been there: you start a new habit like working out, meditating, or rolling out your yoga mat with tons of enthusiasm. But then life gets busy, routines slip, and motivation fades. Even though we know exercise, rest, and recovery are good for us, knowledge alone doesn’t always keep us going.
That’s where gamification comes in—a simple tool to make habits stick.
Why gamification works
Think back to childhood—stickers, gold stars, little prizes for doing something well. Research shows the same idea works for adults too. When we can actually see our progress and celebrate small wins, we’re more likely to keep showing up.
Gamification can take many forms:
- Competing (even with yourself). Try to beat your personal best—whether it’s an extra class this week, a longer meditation streak, or a few more steps each day.
- Shared goals. Some people are motivated by teaming up—checking in with a friend or group, celebrating wins, and keeping each other accountable.
- Small rewards. Set a target and promise yourself a treat if you stick with it. For example: if you average two meditations a week for a month, reward yourself with a new book, a cozy mug, or just some guilt-free downtime.
Psychologists call these immediate rewards. Even if your long-term goal is more energy, strength, or resilience, those little milestones along the way keep you moving forward.
How to try it yourself
Gamification doesn’t need fancy apps or complicated systems. Here are some simple ways to make progress visible—and motivating:
💭 Try these:
Old-school calendar. Mark off each day you follow through on your habit. Seeing those streaks build is surprisingly satisfying.
Digital tracker. Use your notes app, a fitness journal, or even a string of emojis in a message to yourself. The simpler, the better.
Make it public. Share your progress with a friend, post on social, or agree on a weekly “check-in” together. Accountability works.
Reward yourself. Decide in advance how you’ll celebrate hitting your target. It doesn’t have to be big—sometimes the best reward is a moment to yourself.
Keep your eyes on the bigger picture
Stars, stickers, and points are just tools. They make the journey more fun and keep you engaged, but the real reward is the reason you started: feeling better in your body, strengthening your mind, and adding more joy to everyday life. ❤️