When trying to adopt a new habit, don‘t reward yourself for sticking with it. A reward frames the habit as something unpleasant that we have to endure, when really establishing the habit is its own reward. Instead, allow yourself certain treats. A treat can be sitting down for 15 minutes with a cup of coffee to start your day. A treat can be taking a long walk outside. As Rubin says, when we give more to ourselves, we can ask more from ourselves.