How often should i reward myself even using random intermittent reward

To maintain ongoing motivation using random intermittent rewards, it is important not to reward yourself every time you achieve a goal or complete a task. Andrew Huberman suggests using a strategy where the reward is given randomly, not predictably. This approach keeps motivation high and prevents the reward system from becoming dull.

For practical application, you could employ a method as simple as flipping a coin to decide whether to reward yourself after completing a task or achieving a milestone. If the coin lands on heads, give yourself a reward; if it lands on tails, move on to the next task without a reward. This randomness helps in harnessing your internal motivation system optimally.

Remember, the key is that the reward should not follow a predictable pattern, as this randomness better engages the dopamine system, which is crucial for maintaining long-term motivation 1 2.