Treat anything beyond the minimum as a bonus

Complete the minimum first, then let further effort be strictly optional — never obligatory.

Why it works

Requiring extra effort after the minimum restores the performance expectation that the minimum was designed to eliminate. Treating extra reps as bonuses maintains intrinsic motivation by preserving autonomy and preventing resentment. The bonus frame also triggers positive attribution ("I went above minimum today") rather than neutral attribution ("I did what I was required to do"), which supports stronger identity formation.

How to do it

1. Complete the official minimum first and record it as a complete success.
2. Then pause for five seconds: if energy and desire are present, do more — but only because you want to.
3. Never upgrade the minimum based on what you regularly do as a bonus — the minimum must stay small.
4. Track minimum completions separately from bonus completions to see the pattern clearly.

Evidence

Self-determination theory shows that autonomy over behavior — including the freedom to stop — supports intrinsic motivation more durably than required performance. Framing extra effort as optional aligns with this; forcing it undermines the autonomous motivation that sustains habits long-term. (mechanistic)

The benefit of the "bonus" frame over "required minimum" in terms of long-term habit durability has not been directly compared in controlled studies. The self-determination mechanism is real; the specific application is Guise’s practitioner insight.

Sources

• Ryan & Deci (2000), "Self-determination theory and the facilitation of intrinsic motivation", American Psychologist

Common mistake

Logging a "bad day" when you did only the minimum, which turns the system into a stricter performance standard rather than a no-fail platform.