Habit technique · Commitment · Under a minute

Make a commitment

Say or write, clearly, that you will do it. State clearly — to yourself, in writing, or to someone — that you will do the habit.

Level: Beginner · Free — no account needed to read

State clearly — to yourself, in writing, or to someone — that you will do the habit.

Why it may help

A clear commitment can strengthen intention, especially when specific and paired with a plan.

When to use it

• Starting a habit
• Wavering about whether to begin

How to apply it

1. Write the commitment in one sentence, including when and where.
2. Say it out loud or share it.
3. Pair it with an if–then plan.

An example

“I commit to walking after dinner on weekdays, starting Monday” — written on the fridge.

The common mistake

Committing without any plan for how.

Practise it

Write one commitment with a when and where.

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.

Commitment is a recognised technique, but intention changes often produce smaller behaviour changes; commitment works best combined with planning.

Behaviour Change Technique Taxonomy (v1) codes: 1.9.

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
• Webb & Sheeran (2006). Does changing behavioral intentions engender behavior change? A meta-analysis of the experimental evidence. Psychological Bulletin. doi:10.1037/0033-2909.132.2.249