Activity 8  Completing a Contract for Behavior Change

Your next step in creating a successful behavior change program is to complete and sign a behavior change contract. Your contract should include details of your program and indicate your commitment to changing your behavior. Use the information from previous activities in this workbook to complete the following contract. (If your target behavior relates to exercise, you may want to use the program plan and contract for a fitness program in Lab 7-1.)

Note:  Replace text in form with your own.

1. I agree to

2. I will begin on and plan to reach my goal of by

3. In order to reach my final goal, I have devised the following schedule of mini-goals. For each step in my program, I will give myself the reward listed.

Mini-Goal Target Date Reward
1.
2.
3.
4.
5.

My overall reward for reaching my final goal will be

4. I have gathered and analyzed data on my target behavior and have identified the following strategies for changing my behavior:

5. I will use the following tools to monitor my progress toward reaching my final goal:

I sign this contract as an indication of my personal commitment to reach my goal.

I have recruited a helper who will witness my contract and

Describe in detail any special strategies you will use to help change your behavior (refer to Activity 7).

Create a plan below for any charts, graphs, or journals you will use to monitor your progress. The log format you developed in Activity 3 may be appropriate, or you may need to develop a more detailed or specific record-keeping system. Examples of journal formats are included in Labs 3-2, 4-3, 5-2, 7-2, 8-1, and 10-1. You might also want to develop a graph to show your progress; posting such a graph in a prominent location can help keep your motivation strong and your program on track. Depending on your target behavior, you could graph the number of push-ups you can do, the number of servings of vegetables you eat each day, or your average daily stress level.

Your Name
Your Email Address
Professor Email Address

ACTIVITY 8 COMPLETING A CONTRACT FOR BEHAVIOR CHANGE