If you intend to study differential equations at 9 p.m., notice when you sit down to watch a two-hour television movie at 8p.m. If associating with people who value academic success helps you reach your goals, notice with whom you choose to spend time. Identify your rewards. Rewards that are an integral part of a goal are the most powerful. For example, your reward for earning a degree might be the career you want.
External rewards are valuable, too, such as a movie or an afternoon in the park.
These rewards work best when you're willing to with-hold them. If you intend to take a nap on Sunday afternoon whether you finish your English assignment or not, the nap is not an effective reward. Another way to reward yourself is to sit quietly after you have finished your task and savor the feeling. Notice how you feel when you done a good job. One reason success breeds success is that it feels good.