From the time we are born, we are socially conditioned to operate within a reward system. If we do something good (or correct), we are rewarded. If we do something bad (or wrong), we are either not rewarded or punished. That socialization is ingrained deep within us, and can be used to help us focus on our goals. In this fourth blog post about beating procrastination, we explore how to reward yourself.

Iconic physiologist Ivan Pavlov conducted a small experiment with dogs on salivation and digestion more than a century ago. That project led to the discovery of classical conditioning which, Pavlov concluded, was a learning process that occurred through association of stimuli. Throughout the research project, the dogs became conditioned to behave in a certain way. Even though he himself was not a psychologist, Pavlov’s work has contributed greatly to the field of study that we know today as behavioral psychology.

Just like Pavlov’s dogs, we all need a reward now and then. When it comes to beating procrastination, you can reward yourself for accomplishing great things. You may have written an outstanding report and submitted it early. Or you may have published your first article in a leading industry publication. Or you may have finally completed that huge project and delivered it on time and under budget. What will be the reward for your achievement? Here are a few ideas: A day off. A massage. Tickets to a sporting event or a live performance. A shopping spree. A weekend getaway. That diamond tiara or gold watch you’ve been admiring at Tiffany’s.

How often do you reward yourself? At the end of every week, month, quarter, or save it for a big trip at the end of the year? The choice is yours. Setting up a reward system could be the tool you need to keep you focused and achieving your goals.

It can be challenging to stay focused on your goals. Sometimes you need to get creative to handle the tasks at hand. Try this simple weekly check-in that will make you feel good about your accomplishments and give you a much-needed boost. Each Friday afternoon (or any other time you prefer to organize, review, set goals, etc.), answer two simple questions:

1. What did you accomplish this week?
2. What made you feel really good?

Here’s what you will discover: Even during the weeks that you think you didn’t do much or accomplish much, you will realize that you did considerably more than you thought. By taking a few moments to jot down those thoughts, you can close that week feeling great about your progress.

For me, accomplishments can range from the simple to the sublime — receiving an inquiry from a potential client, receiving an email from someone in another part of the world who read and enjoyed one of my articles, or getting a personal note from someone who appreciated one of my professional development seminars. They all made it to my list that week.

Pausing, reflecting and acknowledging that you did a great job will keep you motivated and will inspire you to do a better job during the next week, month, quarter, or year.

If you have a proclivity to procrastinate, you may need to partner with a “goal buddy” to help you get focused and stay on track. Begin by asking yourself this question: “Of all the people I know, who is a natural at getting things done and achieving their goals?” That is the person you want to ask to help you achieve your goals. Where do you find such a person? Look no further than a good friend, relative, trusted co-worker, business colleague, spouse or significant other. It could be someone who already plays the role of mentor or coach, someone to guide you through the process. It’s one thing to be accountable to you, however, you can cut yourself way too much slack. It’s entirely different to be accountable to someone else because you have nowhere to hide! You are much more likely to reach your goals if you are accountable to another person.

I have been blessed for more than a decade to work with my goal buddy, Susan, one of my training colleagues. We first partnered up during a goal-setting exercise at an informal gathering of trainers. We enjoyed the process so much, we decided to continue as goal buddies. We kick off each year by sharing our business and marketing goals. We then meet at the end of each quarter to review what we have accomplished, and what we have planned for the coming quarter. We support our dreams and celebrate our successes. Knowing that I am accountable to Susan makes me want to accomplish even greater things.

There is no need to suffer in silence with your procrastination. Find a goal buddy to help you focus on achieving your goals.