🍬 Trick-or-Treat Your Brain: The Psychology of Rewards

By Kelly Clarke, LMFT-S

Halloween isn’t the only time our brains love treats. In fact, your brain has its own version of a candy craving—dopamine. Dopamine is the neurotransmitter that gives you that little burst of satisfaction, the “yay, I did a thing!” feeling, whenever you accomplish something and get rewarded for it.

That’s why kids get stickers on their homework, employees look forward to bonuses, and why you feel justified sneaking a Reese’s Cup after finally folding the laundry. It’s not just indulgence—it’s reinforcement. Your brain literally learns through rewards.

The good news? You can hack this system on purpose. By pairing small rewards with your daily tasks, you can trick your brain into building healthier habits, easing procrastination, and making even boring chores feel more doable.

🎃 Why Rewards Work

The brain’s reward system is built to help us survive. Back in the day, it pushed humans to seek food, warmth, and safety. Today, that same circuitry lights up when you check off a to-do list item, finish a workout, or even see a text notification pop up.

Every time you give yourself a reward, dopamine reinforces the behavior, telling your brain: “Yes, let’s do that again!” The more consistent the pairing, the more automatic the habit becomes. That’s why celebrating progress—no matter how small—actually keeps motivation alive.

🍭 Hack #1: Pair Tasks With Treats

Think of it like giving your brain a little trick-or-treat moment. Pair something you have to do with something you want to do:

• “After I send this email, I’ll scroll TikTok for 5 minutes.”

• “Once I make that phone call, I’ll watch an episode of my favorite show.”

• “When I finish a load of laundry, I’ll enjoy a snack.”

Your brain begins to link the task with the treat, which makes starting less intimidating.

🍭 Hack #2: Go Small and Frequent

Rewards don’t need to be grand. In fact, the brain responds best to small, frequent reinforcements. Think checkmarks, crossing off a list, stickers, fancy pens, or that satisfying “ding” from a completed task app.

It’s like giving your brain candy in bite-sized pieces—it keeps you engaged without needing a giant reward every time.

🍭 Hack #3: Celebrate Progress, Not Perfection

Waiting until you’ve finished the whole project before rewarding yourself is like waiting until Halloween night is over to eat your candy stash. Don’t do it!

Instead, reward the steps along the way. Finished half the project? That deserves a high-five (and maybe a Snickers). Made it through the gym warm-up? That’s still progress worth acknowledging. Progress fuels motivation much more than holding out for perfection.

🍭 Hack #4: Make Self-Care a Treat

Not every reward has to be candy (though sometimes, yes, it absolutely can be).

Rewards can look like:

• A short walk outside

• Listening to a favorite playlist

• Cozying up under a blanket with tea

• Guilt-free screen time

Think of these as “mental health candy bars”—sweet little boosts that make your brain want to keep going.

👻 The Sweet Truth

Science says these little reinforcements aren’t bribes—they’re the way our brains learn and grow. By pairing effort with rewards, you can train your brain to view tasks as less of a drag and more of an opportunity for a treat.

So the next time your brain whines about starting something, just whisper: “There’s chocolate in it for us.”

This October, don’t just hand out candy. Hand some to yourself, too. Because you’ve earned it—one task, one treat, one dopamine hit at a time.