How to Write a Self-Management Behavioral Contract

Behavioral contracts are frequently used in schools, group homes and care facilities, but you can use them to manage your own problem behaviors or reinforce positive behaviors. Sit down in a quiet area and write down behaviors you want to eliminate or enforce. Create rewards for meeting your goals and punishments for failing, and enforce the contract on yourself. You are your own taskmaster, but self-management behavioral contacts are a useful tool in self improvement.

Instructions

    • 1

      Identify the behaviors you want to either eliminate or reinforce. Begin your behavioral contract by writing the target behaviors down on a piece of paper.

    • 2

      Create measurable goals around the target behaviors. Avoid vague language. Instead of writing "I will drink less soda," write something specific like, "I will only drink two cans of soda per week." Write your goals on your behavioral contract.

    • 3

      Select rewards for yourself for the successful completion of your goals. For instance, you might want to put money in a jar each day that you successfully complete the goal in your behavioral contract, and then at the end of the week, take the money from the jar and spend it on anything you want -- guilt free. The key is that the reward must be sufficient motivation. Clearly state the reward on your behavioral contract.

    • 4

      Create a penalty for not meeting your behavioral goals. For instance, if you have been tucking a few dollars into a jar every day for a reward your penalty might be to give that money to charity or a needy person. The idea is that you are watching your reward, which you could have earned, disappear. Granted, you would help someone else, but you will not be happy about losing the reward.

    • 5

      Create a time-line for evaluation. You might do daily, weekly or monthly evaluations. Write in the contract how often you will review the contract and your progress.

    • 6

      Sign and date your contract, and follow through with your rewards and punishments. Show discipline and follow the program. Self-management behavioral contracts can work.

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