Habit technique · Commitment · A few minutes
A behavioural contract
Level: Intermediate · Free — no account needed to read
A short written agreement — with yourself or someone else — about what you’ll do, when, and how you’ll check.
Why it may help
Writing it down makes the plan concrete, and agreeing it with someone adds accountability.
When to use it
- Important habits
- Shared goals with a partner or friend
How to apply it
- Write what you’ll do, when and for how long.
- Write how you’ll check progress.
- Sign it — alone or with someone.
An example
Two flatmates wrote a one-page agreement to cook at home four nights a week for a month.
The common mistake
Adding punishments that make the contract feel like a threat.
Practise it
Draft a three-line contract for one habit.
What the evidence says
Evidence mixed: Some studies support it and others do not, or early findings shrank when researchers tried to repeat them. The lesson explains both sides.
Behavioural contracts are a recognised technique with mixed evidence on their own; they seem to help most alongside monitoring and support.
Behaviour Change Technique Taxonomy (v1) codes: 1.8.
Sources
- Michie, Richardson, Johnston, Abraham, Francis, Hardeman and colleagues (2013). The Behavior Change Technique Taxonomy (v1) of 93 Hierarchically Clustered Techniques. Annals of Behavioral Medicine. doi:10.1007/s12160-013-9486-6
Problems it helps with
- “I start strongly and then stop.” — The first week or two go well, then it thins out and quietly disappears.
Lessons behind it
- Accountability that helps — Sharing a plan with someone — and how to keep it supportive, not shaming. (6 min · Beginner)
- The gap between intending and doing — Why wanting to and committing to are not enough on their own. (6 min · Intermediate)