Step 8: Get it in Writing

Create a contingency contract with a loved one that specifies a quid pro quo. Contingency contracts are mutual, transparent agreements between you and a member of your change team that specifies what rewards will occur when you meet your goal behaviors. “If I avoid fast food for a month, you’ll reward me by accompanying me to the spa on a Saturday afternoon.” These contracts are particularly useful for those of you who have trouble rewarding yourself.

Contracts work best when they specify rules for the change team: “No nagging”; “Help me when I look overwhelmed”; “My movies and dinner pick when I’m on track for a week”; and “Tell me you’re proud when I reach an accomplishment toward my goal.” Though establishing rules and putting them on paper may sound corny, this method has proven to work time and time again. Considerable research indicates that such contracts are quite beneficial when they are carefully created in good faith. And you can create several of these with different people or for different goals.

Here’s how:

• Provide specific, measurable behaviors that everyone can agree on.
• Construct a contingency contract and determine what exactly will happen when you achieve your goal or target behavior.
• Review your contract in terms of the following checklist and then revise it accordingly. 

Do you think a contingency contract can help you? Share your thoughts below.