Can negative reinforcement create positive change?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
That sweet relief when you silence your morning alarm? That’s negative reinforcement in action. Explore the pros and cons of using this tool to make change in your life.
Do you ever notice the relief you feel when someone’s loud car alarm stops beeping, or when your cooking timer turns off? Ever left a party a few minutes earlier than you would’ve liked to avoid traffic on the way home? That’s negative reinforcement, and it can be pretty powerful in shaping how we behave.
You’ve probably heard a lot about positive reinforcement, which is incentivizing someone with a reward. Not surprisingly, negative reinforcement is the opposite. It’s removing something unpleasant as a way to encourage good behavior.
And while negative reinforcement can be a helpful way to motivate certain actions, it can have some downsides. Here’s how to use it effectively, if you decide it’s right for you.
What is negative reinforcement?
Negative reinforcement uses our natural inclination to avoid something unpleasant as a way to shape behavior. That’s why cars make annoying beeping noises if you don’t fasten your seatbelt. You’re more likely to buckle up, even if it’s just to stop the sound.
Even though paying bills is a pain, you probably do it on time to avoid a late fee. And you may be more likely to meet your deadlines at work if there’s some sort of penalty for turning in an assignment late.
Negative reinforcement vs. punishment
Negative reinforcement and punishment both deal with something unpleasant. But they can actually shape behaviors in different ways. One might feel motivating while the other can feel punitive.
Negative reinforcement: You build a habit by taking something away to avoid unpleasant consequences. Imagine you’re in a room with bright lights that give you a headache, so you turn off the lights to relieve the discomfort. The next time, you'll likely turn them off again to avoid the headache. The behavior (turning off the lights) was reinforced because it eliminated something you didn’t like.
Punishment: You cut down on a behavior by adding something unpleasant or taking away something enjoyable. If a child misbehaves at school, their teacher may have them write their name 1000 times on the whiteboard. That’s punishment. Adding a painful or uncomfortable behavior like writing something over and over again, aims to stop the bad behavior, instead of encouraging good habits.
Interestingly, punishment doesn't always work as intended. Sometimes, people just find ways to avoid punishment rather than improving their behavior. On the other hand, negative reinforcement can effectively encourage positive behaviors by providing relief or comfort when someone acts a certain way.
If you’re trying to instill a good habit—whether in yourself, while parenting your kids, or in others—it’s often more effective to focus on negative reinforcement rather than punishment. But remember to mix things up by adding positive reinforcement, like rewards and celebrations, too!
Eager to try mindful parenting? Here are 10 ways to practice.
3 types of negative reinforcement
Negative reinforcement can take a few different forms. Depending on the situation, you may find yourself exploring one or another. You might also find that one type of negative reinforcement works better for your brain or your personal preference.
1. Escape learning
Escape learning happens when you’re in the middle of an irritating situation, and you do something to help you break out of it and feel better. Next time you face the same discomfort, you’ll likely act the same way to get relief.
Examples of escape learning:
Leaving a stressful conversation to avoid feeling overwhelmed
Closing a window to stop the cold air from chilling the room
Taking pain medication to get rid of a headache
2. Avoidance learning
Avoidance learning teaches you to stay one step ahead of a potential issue rather than react to one that’s already happening.
Examples of avoidance learning:
Paying bills on time to avoid late fees
Doing homework early to avoid last-minute stress
Applying sunscreen to avoid a sunburn
3. Social negative reinforcement
Social negative reinforcement happens when you avoid uncomfortable or awkward situations with other people. It’s similar to escape and avoidance learning, but specifically involves interactions with others.
The relief we feel from avoiding confrontation, guilt, or awkwardness can make us more likely to act the same way next time.
Examples of social negative reinforcement:
Saying “yes” to an event you don’t want to go to, to avoid disappointing someone
Apologizing quickly after an argument to avoid further conflict
Offering to help someone so you can avoid feeling guilty
Is negative reinforcement effective?
Negative reinforcement can be effective—especially in the short term—because it can give you relief from discomfort or stress right away. But here are a few things to keep in mind.
Why negative reinforcement may work well in the short term
Negative reinforcement can work quickly because it appeals to our instinct to avoid things we don’t like. The moment something annoying, stressful, or painful is removed, you feel better — and your brain remembers that. The next time a similar situation arises, you’re more likely to react the same way because you know it’ll bring relief.
This can be particularly effective with feelings like pain, stress, or fear. The stronger the discomfort, the more motivated we are to avoid it, and the more likely we are to use negative reinforcement to change our behavior. For instance, someone might consistently take medicine to avoid migraines or work overtime to sidestep a stressful conversation with their boss.
Why it might not work for long-term solutions
While negative reinforcement can provide quick fixes, it often fails to create lasting changes. The reason why is pretty simple: It tends to focus more on short-term relief rather than long-term habits.
If a teen only cleans their room to avoid a lecture from their parents, do they fully understand the value of a tidy living space? When they’re older, are they going to be as inclined to keep their bedroom tidy? Maybe — but maybe not.
When negative reinforcement can become less effective
There are times when relying too much on negative reinforcement can be counterproductive. Negative reinforcement is most effective when it’s used carefully, as long-term behavioral changes are more likely to stick when you combine negative reinforcement with positive reinforcement. That means rewarding good behaviors with something enjoyable, rather than just removing something negative.
When an unpleasant stimulus is mild, like a soft noise or a minor inconvenience, you might not feel strongly enough to change your behavior.
If the behavior you want to change becomes associated with anxiety or fear, negative reinforcement can cause stress. So, if you study only to avoid failing, you might end up feeling more anxious about school in general — and that’s bad news for your overall performance and wellbeing.
A focus that’s always on avoidance may not lead to truly positive, proactive behaviors. You might avoid nagging or punishment, but you’re not necessarily motivated by the desire to do well or succeed. Seeking motivation? Here are 10 tips to inspire and encourage yourself.
Why balancing negative reinforcement with positive reinforcement is key
Since focusing only on avoiding negative outcomes can have drawbacks, adding positive reinforcement—which rewards good behavior with something enjoyable—can help you find a more balanced, healthy way to encourage lasting behavior change.
A student who does well only to avoid failing might feel constant pressure and not enjoy learning.
An employee who works hard just to avoid criticism might feel stressed and overworked, rather than motivated by a love for their job.
How negative reinforcement can be used in daily life
Negative reinforcement can help you avoid discomfort and stay on top of your responsibilities in every area of your life, from your family to your career and even your daily routines.
Just remember how important it is to balance negative reinforcement with positive reinforcement. Rewarding people for their efforts through praise, rewards, or quality time can be a healthier way to build long-lasting positive habits and helps build self-confidence.
1. Negative reinforcement in parenting
Parents sometimes encourage good behavior by removing something unpleasant for their child once they’ve done what’s expected. This should be done with care, though — some critics say that negative reinforcement doesn’t necessarily help children in the long-term. Here are eight tips for building confidence in kids.
Consider this: The child learns that by cleaning their room, they can avoid nagging, reinforcing the habit of tidying up.
2. Negative reinforcement in education
By removing something students find unpleasant like a pop quiz or extra homework, teachers aim to encourage behaviors they want to see in their classroom. Curious how school affects a child’s mental health? Explore these eight possible impacts.
Consider this: Removing extra work encourages students to maintain good behavior and stay focused during class.
3. Negative reinforcement in the workplace
Negative reinforcement can help employees stay productive or avoid stress. Managers and supervisors may use it to motivate employees by removing tasks or situations that cause frustration or pressure. Check out these 13 tips to create effective communication in the workplace.
Consider this: Stop micromanaging employees who complete tasks appropriately. This might encourage them to continue working efficiently and independently.
4. Negative reinforcement in personal routines
You might not realize it, but you likely use negative reinforcement in your personal routines every day. It can help you stay on track with tasks and make life a bit more manageable. Here are 10 habits for a productive day.
Consider this: You might start adding events to your calendar to cut down on the stress and worry of forgetting something important.
Negative reinforcement FAQs
How does negative reinforcement differ from positive reinforcement?
Negative and positive reinforcement can both encourage behavior, but in different ways. Let’s say someone wants to become more productive. Here’s how it looks with negative and positive reinforcement:
Negative reinforcement would be removing something unpleasant, like completing an assignment ahead of time to avoid overwhelming stress and anxiety. Positive reinforcement is about adding something nice, such as getting extra credit for turning it in early.
What are the pros and cons of negative reinforcement?
Pros:
Encourages consistent behavior: Removing something unpleasant can drive consistent behavior, especially in the short-term.
Provides quick relief from stress or discomfort: It can provide immediate results and motivate someone to repeat the action.
Works in many settings: It can be used at home, school, work, or even in relationships.
Promotes problem-solving: It may encourage people to find ways to avoid unpleasant situations or solve problems quickly.
Cons:
Focuses more on the short-term: It can be great for quick fixes, but doesn’t always build long-lasting habits.
Cultivates avoidance behavior: People may focus on avoiding unpleasant situations rather than embracing positive ones.
Creates possible anxiety or stress: Constantly trying to avoid something negative can lead to anxiety and pressure.
Damages self-motivation: Over time, someone might become dependent on negative reinforcement and lose sight of what really matters.
Can negative reinforcement lead to long-term behavioral changes?
While negative reinforcement may encourage behaviors to avoid unpleasant outcomes, such as meeting deadlines to reduce stress, it often lacks the deep motivation provided by positive reinforcement.
This means people might only keep up their good habits while there are negative consequences to avoid. Lasting change is more likely when negative reinforcement is paired with positive reinforcement.
What are some real-life examples of negative reinforcement?
Negative reinforcement encourages certain behaviors by removing an unpleasant stimulus. Think hitting the snooze button to silence an alarm, taking medication to relieve a headache, wearing a seatbelt to stop beeping in the car, or cleaning a room to avoid nagging.
Can negative reinforcement have a negative impact on mental health?
Negative reinforcement can lead to anxiety and stress if it's overused, as people in this situation tend to focus on avoiding discomfort rather than connecting with the real reason they’re doing something.
For instance, students who are only motivated by the fear of failure may get more stressed out, and employees working to avoid criticism may feel on edge, which can cause burnout.
Adding in positive reinforcement, such as rewards and praise, can build someone’s confidence and help them stay motivated.
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