If the consequences of a behavior are rewarding, the behavior is likely to be repeated. Thus, if you get pleasure from eating something, or if eating reduces your anxiety related to some other problem-you are likely to use food again to obtain the same outcome. Likewise, taking away something unpleasant can be rewarding. Not having to do the dishes might be a reward for sticking to your eating plan. Getting something good or having something unpleasant taken away are both reward consequences.
Many people think they can stop unwanted behavior by punishing it.
However, punishment can create resentment and rebellion, and most people try to escape punishment by pleading innocent or avoiding the source of the punishment. The best way to increase desirable behavior is to reward it, and generally a better way to decrease unwanted behavior is to ignore it while focusing on and rewarding good behavior. Of course, things are never quite so simple. Both positive and negative consequences can follow a given behavior. For example, you might initially enjoy eating some cookies left for the taking by a co-worker, only to feel guilty afterwards that you broke your diet.