A self-contract is an agreement that you make with yourself. It’s a written commitment in which you record the what and how of your current and future achievements/goals/behavior. The contract also includes the rewards and punishments for completing or failing to fulfill the contract.

This pact can be a powerful motivator to keep you dedicated to your routine. Also, it increases your chances of success.

In this article, we will examine the psychology behind self-contracts, their advantages, and how you can create your own. The purpose of this practice is to give yourself a specific structure to follow for success, keep you accountable, and provide a clear path forward.

The Psychology Behind Self-Contracts

First of all, let’s look at what self-accountability is. It can be defined as the ability to take responsibility for your actions and decisions.

That is, the onus lands squarely on your shoulders and no one else’s. It requires you to be honest with yourself about your successes and failures. When you hold yourself accountable, you regularly assess your progress and actions. By doing so you identify your strengths and weaknesses, which, in turn, enables you to make conscious choices that help you align with your goals.

If the idea of going it alone makes you doubt your ability to succeed, you may want to get an accountability buddy. By pairing up with someone who also shares a similar motivation, you create mutual reinforcement –  you don’t want to let each other down. Therefore, self-contracts take advantage of the psychological principle of loss aversion. In this case, you want to avoid the feelings of shame and embarrassment that can potentially arise through disappointing your buddy.

For example, I wanted to lose weight but my self-motivation was low and I knew a friend who exercised daily. I told him that I wanted to join him and we started working out. There were days when I wasn’t in the mood, but the thought of not showing up ashamed me. I didn’t want to let my friend down, plus I feared slipping back into old behaviors (i.e. not exercising). The shame and fear were loss aversions that pushed me to keep at it.

In addition to loss aversion, by adhering to a self-imposed agreement, you are demanding clarity and specificity from yourself around your goals. These are both fundamental factors of goal-setting theory. This theory states that specific and challenging goals lead to higher performance compared to vague or easy goals.

The synergy of loss aversion and goal-setting theory

By combining the uncomfortable idea of potential loss with the motivation provided by clear, actionable goals, self-contracts create a psychological framework that makes sticking to your plans more likely. Abstract desires are magically transformed into measurable, accountable steps.

Crafting an effective self-contract

Okay, you have a piece of blank paper in front of you but are wondering “How do I create a self-contract?” It’s as simple as writing down several sentences. Yet, in saying that, there are 4 aspects that all self-contracts need to contain.

1. Clear goals

What is it that you want to achieve? Be as specific as possible. Ambiguity leads to inaction! Use the SMART framework to structure your goals. Writing down “I want to be healthier” doesn’t work. Be precise, such as “I want to walk 10,000 steps every day”, or “I will lose 10 lbs over the next month.”

2. Deadlines

Remember your school days when the teacher told you that your assignment had to be handed in “by the end of this week!” That instilled anxiety and a sense of urgency in you that fired you into action. You began working out your strategy to have the thing done and avoid the shame and the scolding of missing the deadline (recognize loss aversion, there?).

Deadlines enable you to break a task down into manageable chunks and keep you on track. An author who is working on a new novel may have a self-contract that says “Have the first draft finished by April 30th”. Then it allows him/her to pair this with interim milestones (e.g. “Complete the outline by January 1st”) to maintain momentum.

3. Consequences and Rewards

These both provide emotional reinforcement (either negative for consequences or positive with rewards) which motivates follow through.

An example of a consequence for failing to meet your goal could be donating money to a cause you don’t like. A night out at a nice restaurant can be set as your reward.

Interestingly, research shows that we are more motivated by avoiding loss or punishment than we are by rewards.

4. Accountability mechanisms

I mentioned about having someone who is your accountability partner. Once you have your self-contract written out, share it with a trusted friend, family member, or mentor.

Having someone else aware of your commitment creates external pressure to meet your goals. For example, if you love going to the gym, a self-contract could include weekly check-ins with a gym buddy to track your progress.

If you are struggling to come up with a self-contract, here are some samples to inspire you:

  • Fitness: “I will exercise for 30 minutes five days a week, tracking my activity with a smartwatch. If I miss more than two sessions, I will forfeit $50 to a friend.”
  • Productivity: “Write 500 words daily for the next two weeks. Share the draft with my writing group every Friday for feedback.”
  • Finances: “Save $300 by the end of the month by reducing eating out. If unsuccessful, I’ll cancel a streaming subscription for six months.”

Benefits and Challenges of Self-Contracts

Self-contracts are a great tool for helping you achieve personal and professional goals. They offer several benefits, but there are also challenges to be aware of.  Let’s start with the pluses that make self-contracts worth creating, then we’ll look at the issues that may crop up for you.

Benefits of Self-Contracts

I discussed how self-contracts act as a roadmap, clarifying goals. In addition, they help keep distractions at bay. Through writing down your intentions, or using an app such as Habitica, Todoist, or Trello, you are instilling within yourself a sense of purpose. Plus, interruptions are minimized.

When you are clear about what you want and the direction you want to head, it makes it easier to say “No” to those things that want to veer you off course. Studies indicate that better time management, which includes reducing distractions, improves job performance, and life satisfaction.

There is less room for procrastination thanks to you setting target dates. That urges you towards completion of the task or goal you have set yourself. The stress and anxiety you feel as you put off completing the job becomes palpable as time drags on.

Imagine how you would feel once you have accomplished the task. Try this wee visualization exercise:

Close your eyes, take in several deep breaths and then picture yourself just after you have met your goal. How does it feel? What emotions can you sense? How high is your confidence level? Allow the feelings and emotions to wash through you, to fill your entire being. Revel in the success.

When you achieve your goals your self-esteem and self-efficacy get a boost. That feeling then spurs you onwards to greater things.

Challenges of Self-Contracts

People who struggle with perfectionism can find self-contracts daunting. That’s because these individuals hold back on taking that first step unless conditions are right. I don’t consider myself a perfectionist, but I have fallen into the trap of waiting for the “ideal” conditions. The reality is that there is no “perfect time”. Now is the best time to get moving and chase your dreams.

To counteract the need to be perfect, learn to embrace self-compassion. I did this and discovered it’s a profound way of allowing yourself to move forward. It enables you to accept setbacks without being hard on yourself.

Don’t place excessive pressure on yourself when creating your self-contract. That only leads to burnout or a sense of failure. Allow flexibility to enter into the contract – such as changing deadlines when needed. Things do crop up that knock you off track and you need to be adaptable. This versatility helps maintain balance and removes unnecessary stress.

Throughout life, priorities change and that can influence your goals. A self-contract set in stone becomes nothing but a useless piece of paper, leading to you feeling disappointed and disengaged. That’s such a tragedy when you start with the best intentions. To avoid this calamity, regularly review your contract and update it so that it aligns with your current aspirations. By being proactive you are enhancing your long-term success.

Become empowered through self-contracts

Self-contracts are more than a tool for accountability, they are powerful frameworks for personal and professional growth. By having clear goals, deadlines, and consequences for missing your target, you have a system in place that keeps you motivated, focused, and resilient.

So, why wait? Draft your first self-contract now. It doesn’t have to be anything fancy. My philosophy in life is about keeping things simple. For example, you could commit to a daily 10-minute meditation session. Perhaps, you prefer working out. That’s fine. You can create a contract that has you exercising at the gym for 30 minutes every second day.

It’s the act of formalizing your intentions on paper that is the first step to turning your aspirations into accomplishments. You’re no longer talking about it, you are doing it! Kudos to you!

 

– Brian Simms