Notice also that many of these examples will have negative feedback built into them as well: I get a bad grade, my habit app streak ends, I feel embarrassed that my friends know I haven’t exercised for a week, my task list is neverending and makes me feel overwhelmed, my coach might criticize what I did today, I forgot to do the language lesson and feel bad about it.
So if most systems have both positive and negative feedback built in … what can we do?
We have to design a better system.
Essentially, you should start rewarding yourself when things are going well, and have compassion for yourself when they are not. Then, the next day, give yourself a micro-task to accomplish. Reward yourself accordingly and get back on track.