Motivation Systems: rewards and friction

01

Before this course, and motivation as a system

In simple words

A water slide works because of how it is built, not because the kids are brave. A system is the slide: a start, a short easy path, and a splash at the end. You can build a slide for your own habits.

Before this course: Self-Discipline & Motivation: what the research says (course 9.12). You already know self-determination theory (autonomy, competence, relatedness), the ego depletion replications, if-then plans, habit recipes, the 66-day habit study, tracking and the slip script. Here we go one step deeper: instead of asking "how do I try harder?", we ask "how do I design my surroundings so the right action gets easier and more rewarding?"

Key facts

A system here means three parts you can change: a prompt (what starts the action), the effort it takes (friction), and the reward you get. You change the system, not your personality.
The Fogg Behavior Model (BJ Fogg, Stanford) says a behaviour happens when motivation, ability and a prompt come together at the same moment. If an action is easy (high ability), you need less motivation. If it is hard, you need more.
This matches the beginner course: Hofmann et al. found that people with high self-control reported fewer temptation conflicts, which fits with them arranging their surroundings well.
Self-determination theory still guides the design. A system that removes your choice (autonomy), makes you feel clumsy (competence) or isolates you (relatedness) is likely to be dropped.
Honest limit: a model is a way of organising ideas, not a law of nature. Test it on yourself.

In your country

9-8-8 is the Suicide Crisis Helpline, by call or text. It is free, open 24/7, in English and French.
The emergency number is 9-1-1.
Source: Canada.ca, 9-8-8 Suicide Crisis Helpline: www.canada.ca/en/public-health/news/2023/11/9-8-8-suicide-crisis-helpl
Source: RCMP online reporting page (9-1-1): signaler.grc.ca/pei/en

988 is the Suicide & Crisis Lifeline, by call or text, or chat at chat.988lifeline.org. It is free, confidential and open 24/7.
The emergency number for police, fire and ambulance is 911.
Source: 988 Lifeline: 988lifeline.org/
Source: NHTSA National 911 Program: www.911.gov/

Crisis line: NCMH Crisis Hotline 1553, open 24/7.
Emergency: call 911 (free, nationwide).
Source: Daily Tribune quoting the NCMH (Dec 2025): tribune.net.ph/2025/12/27/anxiety-depression-top-reasons-for-calls-to-
Source: The Philippine Star, 911 nationwide emergency hotline (June 2018): philstar.com/headlines/2018/06/01/1820699/911-designated-nationwide-em

The nationwide psychological assistance hotline is 12356, set up by the National Health Commission. Local health departments run it.
In an emergency: police 110, fire 119, ambulance 120.
Source: National Health Commission notice on 12356: www.gov.cn/zhengce/zhengceku/202412/content_6994470.htm

Free mental-health lines listed by the Ministry of Health, Labour and Welfare: Yorisoi Hotline 0120-279-338 (24 hours, foreign-language option) and #Inochi SOS 0120-061-338 (24 hours). Inochi no Denwa 0120-783-556 runs daily 16:00 to 21:00.
In an emergency: police 110, fire and ambulance 119.
Source: MHLW, telephone consultation list (Japanese): www.mhlw.go.jp/mamorouyokokoro/soudan/tel/
Source: Tokyo Metropolitan Police, Help hotline information (110): www.keishicho.metro.tokyo.lg.jp/multilingual/english/finding_services/
Source: FDMA, Making the Most of the Ambulance Service (119): www.fdma.go.jp/publication/portal/items/portal002_english.pdf

Crisis line: 109, the Ministry of Health and Welfare's 24-hour suicide prevention line (free to call).
Emergency: 112 police, 119 fire and ambulance.
Source: Korea Herald (May 2026): www.koreaherald.com/article/10759801
Source: Digital Today, on 109 and the 112/119 emergency numbers: www.digitaltoday.co.kr/en/view/101021/callers-with-phone-service-suspe

Get help

If low motivation comes with feeling sad, empty or hopeless most days for more than two weeks, it may not be a system problem. Talk to a doctor or a licensed mental health professional. In Canada, call or text 9-8-8 (24/7). In the Philippines, call the NCMH Crisis Hotline 1553. For other countries, see In your country above, or call your local emergency number.

Step by step

Pick one action you keep failing to do, such as studying 30 minutes.
Write the prompt: what happens right before you should do it? If nothing, write "none".
Write the effort: list every small step between you and starting (find the book, charge the laptop, close the game).
Write the reward: what do you get right after? If nothing, write "none".
Circle the weakest part: no prompt, too much effort or no reward.
Write one change for that part only.
Check: you have a three-line map (prompt, effort, reward) and one change.

Watch on YouTube

Forget big change, start with a tiny habitTEDx Talks · YouTube · youtube.com

Self-determination theory explainedSprouts · YouTube · youtube.com

Videos by other creators on YouTube, for reference. They are not made by or affiliated with The Future Market.

LESSON 01Before this course, and motivation as a system

LESSON 01 / ANIMATED LESSON / AI VOICE00:00 / 01:00

Voice

Read the video script

[Host] "Stop asking how to try harder. Ask how to build a better slide."
[Text on screen: Prompt, Effort, Reward] "A behaviour has three parts you can change: what starts it, how hard it is, and what you get."
[Text on screen: Motivation + Ability + Prompt] "In the Fogg model, behaviour happens when motivation, ability and a prompt meet. Make it easier, and you need less motivation."
[Host] "If you feel low and empty most days, that is not a system problem. Talk to a professional. Canada: 9-8-8. Philippines: 1553."

Try it now

Pick one action you keep skipping. Write its prompt, its effort steps and its reward in three lines. Circle the weakest part and write one change for it.

ClaudeStuck? Copy a ready-made prompt for Claude

Copy this, open Claude, paste it, and Claude will walk you through the lesson step by step.

For a grown-up: Claude is for adults (18+). Copy this, paste it into Claude, and use the answer to explain the lesson to your child.

I'm learning "Motivation Systems: rewards and friction" on The Future Market. Lesson 1: "Before this course, and motivation as a system".

What the lesson teaches:
- A system here means three parts you can change: a prompt (what starts the action), the effort it takes (friction), and the reward you get. You change the system, not your personality.
- The Fogg Behavior Model (BJ Fogg, Stanford) says a behaviour happens when motivation, ability and a prompt come together at the same moment. If an action is easy (high ability), you need less motivation. If it is hard, you need more.
- This matches the beginner course: Hofmann et al. found that people with high self-control reported fewer temptation conflicts, which fits with them arranging their surroundings well.
- Self-determination theory still guides the design. A system that removes your choice (autonomy), makes you feel clumsy (competence) or isolates you (relatedness) is likely to be dropped.
- Honest limit: a model is a way of organising ideas, not a law of nature. Test it on yourself.

The exercise I'm working on:
Pick one action you keep skipping. Write its prompt, its effort steps and its reward in three lines. Circle the weakest part and write one change for it.

I'm stuck. Please:
1. Explain the main idea in plain, simple words with one everyday example.
2. Walk me through the exercise one small step at a time. Ask me what I've done so far before giving the next step.
3. Don't just give me the final answer. Help me do it myself, and check my work when I share it.

I'm a parent helping my child (about 8 years old) with a lesson called "Before this course, and motivation as a system" from the course "Motivation Systems: rewards and friction".

Here's what the lesson says:
A water slide works because of how it is built, not because the kids are brave. A system is the slide: a start, a short easy path, and a splash at the end. You can build a slide for your own habits.

The activity:
Pick one action you keep skipping. Write its prompt, its effort steps and its reward in three lines. Circle the weakest part and write one change for it.

Please explain this so an 8-year-old understands: short sentences, a fun everyday example, and no hard words.
Then give me 3 simple questions I can ask my child to check they understood, and a way to do the activity together, one tiny step at a time.

Open Claude

Sources

BJ Fogg, Fogg Behavior Model: behaviormodel.org/
Ryan & Deci (2000), "Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being," American Psychologist: doi.org/10.1037/0003-066X.55.1.68
Hofmann et al. (2012), "Everyday temptations," Journal of Personality and Social Psychology: doi.org/10.1037/a0026545
CAMH, Depression (symptoms): www.camh.ca/en/health-info/mental-illness-and-addiction-index/depressi
9-8-8 Suicide Crisis Helpline (Canada): 988.ca/
WHO Philippines and DOH, NCMH Crisis Hotline 1553 (24/7): www.who.int/philippines/news/detail/10-09-2020-doh-and-who-promote-hol

My notes

I learned this

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