Behavioral change
Pre-Commitment Contract for a Specific Behavior Change Goal
This task creates a formal personal contract that increases accountability for a stated goal.
A client may set a clear, achievable goal for behavior change but find their commitment wavers at the critical moment. This is common when the immediate reward of an old habit outweighs the long-term benefit of the new one. The gap between in-session intention and real-world action can become a major obstacle, eroding the client’s confidence and stalling progress.
This writing task is designed to bridge that gap by formalizing the client’s intentions. It helps to externalize their commitment, making it more concrete and durable when willpower alone isn’t sufficient. The client walks away with a self-created structure that adds weight to their decision, increasing the likelihood of follow-through between sessions.
Pre-Commitment Contract for a Specific Behavior Change Goal
Complete the following contract with yourself. Write it out by hand on a separate sheet of paper. Be specific and literal in every section.
Personal Pre-Commitment Contract
I, ________________________________ [Your Name], do hereby commit to the following specific behavior change.
1. The Goal: My precise goal is:
2. The Commitment: To achieve this goal, I will perform the following exact actions at the specified frequency: Action: ___________________________________________________________ When/How Often: ___________________________________________________
Action: ___________________________________________________________ When/How Often: ___________________________________________________
3. The Timeline: This contract is active from ________________ [Start Date] until ________________ [End Date].
4. The Consequence for Non-Compliance: If I fail to perform the committed actions as specified, I will enact the following consequence within 24 hours of the failure:
5. The Reward for Compliance: If I successfully fulfill the terms of this contract by the end date, I will provide myself with the following reward:
By signing below, I make this agreement with myself freely and without reservation.
Signed: ________________________________
Date: ________________________________
Generated with Rapport7 — rapport7.com