Carrots and Sticks by Ian Ayres

Incentives vs. losses, which one will be better at motivating a person to get something done or keep doing what they are doing.  The book, Carrots and Sticks: Unlock the Power of Incentives to Get Things Done, offers strategies for how to set a goal and achieve it.

Using the carrot and stick method it is possible to have sustained weight loss through a two step process.  The first goal covers the initial gradual weight loss.  It should be no more than 10% of body weight for optimum success.   The second contract covers maintaining that weight within five pounds for the next two years.  This is the average amount of time it takes for the body to normalize the new weight. This is the Yo Yo diet prevention strategy. 

Helpful tools include frequent weighing, at the beginning of the day after going to the bathroom wearing the same type of clothes at least once a week.  If the weight moves above the 5 pound buffer it's time to break out the emergency kit containing a couple protein shakes, a coupon to the gym, a call to a friend for support or a call to a tough love person.

Ian describes the way U of MN professor,  B.F. Skinner trained pigeons to bowl during WWII using incremental incentives.   They tried offering a reward to a pigeon for bowling and nothing happened.  They then rewarded incremental improvements in the pigeon's behavior and rapidly taught the pigeon to bowl in a very short time. Humans respond in a similar manner.

The author's online website StickK allows individuals to set up legally binding commitment contracts as a way of ensuring that a goal will be achieved. Typically a person will commit to donating money to a charity that they do not support if they fail.  The site also allows designating a referee and supporters to make sure you follow through.  These contracts can also be used to test the sincerity of a person who may be at risk for not following through on a commitment.

The author provides a helpful discussion about when to use carrots and sticks and how to properly frame a loss as a carrot to reduce resistance.  Unsuccessful stick approach - Take part in the wellness program or pay $500.  Successful carrot approach - You can reduce your health cost by $500 by taking part in the wellness program.  

StickK - Gadgets for Girls - 1 min.

Ian Ayres - 15 min.

 BF Skinner research - 15 minutes