" Exercise beforehand. Walk up and down the stairs twice. Do ten sit-ups. Jog around the block. You were going to have the reward anyway, so just insert a little activity into your inactivity. And when you feel that you earned that television show or that ice cream, it’s even more enjoyable. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time