Start off by deciding what you want to work on
The first step in making a self-contract is to figure out what you want to work on. You can do this by making a list of the things you want to achieve and thinking about how you want to feel when your goal has been achieved. It’s important that your goals are realistic and achievable—don’t set yourself up for failure by setting goals that are too hard! As well as being realistic, they should be measurable so that you can see progress over time. You should also think about how long the contract will last – this will help keep it manageable and give an end date when rewards or punishments can be given out (see ‘Rewards’). Remember: if either party doesn’t fulfill their side of the bargain, there must be serious consequences as part of any self-contract!
Figure out how you can design the contract to encourage and support you in achieving your goal
When designing your contract, the most important thing is to make it personal, relevant and achievable. Think about what will motivate you to complete the contract, stick to it, and keep it up once you’ve finished it.
Personal:
The contract should be directly related to achieving your goal. For example, if your goal is “be healthier this year” then perhaps a good option would be a gym membership or setting up an exercise routine with a friend or family member.
Relevant:
Make sure that the details of your contract will help drive you towards achieving your goals! Don’t include too many unnecessary details that don’t contribute directly towards helping you achieve them (i.e., don’t use time spent learning new skills as part of their contractual obligations).
Achievable:
This is arguably one of the most important factors when choosing your self-contract! If something seems too difficult or challenging, then chances are high that they won’t follow through with their commitment anyways – so make sure that whatever tasks/timescales etc included within it are able make them feel comfortable while still being realistic enough not cause any stress during implementation either! Write out what the contract means and entails, both for yourself and for anyone else who is helping you with the contract.
What is a self-contract?
A self-contract is a contract with yourself to deliver on your goals. A contract with yourself is an official agreement between you and your future self. You’re basically making a promise to yourself about what you’ll do in the future.
How does one make such a thing?
Well, there are two ways: One way is by writing out what the contract means and entails, both for yourself and for anyone else who is helping you with the contract (like another person involved in setting up this goal). Another way would be to write down how exactly each step towards fulfilling this goal will be achieved or completed successfully by you alone without any assistance from others (or even other people involved in helping set up these goals).
How do I make one?
Hiking is a great way to get outside and connect with nature. Some benefits of hiking are improved mood, increased spiritual well-being, and mental health benefits. In addition to these benefits, hiking can also improve your physical health. You may need to modify the hike or pick an easier trail, but the outdoors will be waiting for you with all it has to offer when it feels like the time is right.
Establish how long the contract will last
Establish how long the contract will last.
Decide how frequently you will review the contract.
Decide how frequently you will check in with yourself about your progress.
Decide how often you will check in with others about your progress.
Determine rewards for completing your contract (i.e., a massage, a nice dinner out, etc.).
Try to make these rewards as immediate as possible so they’re more likely to motivate behavior change! For example: If I complete my self-contract by 15th of the month, then I’ll go out and get my nails done on 16th of the month at 5PM (or whatever works best for you).
Think about and decide on rewards. Rewards don’t have to be expensive; they just have to be meaningful to you.
Rewards are a great way to motivate yourself. They don’t have to be extravagant or expensive but should be meaningful to you. Some examples of rewards include:
A dinner out with your family
A new book from the bookstore
New running shoes and socks for working out
Dinner out with friends at a restaurant if you reach your goal weight (or if they do too!)
Some rewards may be material, while others might not be so tangible. You could choose to reward yourself by going on vacation, buying new clothes or jewelry, getting a manicure/pedicure or making plans for an evening out with friends if you accomplish your goals. Rewards can also benefit other people in addition to just yourself; perhaps give an extra-large tip at the restaurant where they serve great burgers on those days when they know it’s been hard sticking to their diets all week long! Or give someone else money who is struggling financially by donating food items at their local shelter every time they eat something healthy instead of junk food!
Make sure you’re committed to fulfilling the terms of the contract. If you don’t, you face serious consequences.
You’re a pretty smart cookie, so I’m sure you’ll have no trouble making sure you’re committed to fulfilling the terms of your contract. However, just in case, here are some things to keep in mind:
What will happen if I don’t fulfill my contract?
How much time and effort am I willing to put in on this goal?
What are some rewards that would be meaningful for me (and not meaningless)?
A self-contract can help keep you focused and accountable when working toward a personal goal.
A self-contract is a way of keeping you focused on your goal and accountable for your progress. It should be specific and measurable, written down and signed by both parties (you and yourself). The contract can be as simple or as complicated as you want it to be.
The contract is a promise from you to yourself, and it reminds you what it is that you want to accomplish. By signing the contract, you’re making a commitment with yourself.
Conclusion
I hope that by reading this, you’ve been inspired to create your own self-contract and take steps toward achieving your goals. It can seem intimidating at first, but it’s worth taking the time to do if you want to make progress with something important. And remember when it comes down to it, all that matters is that you keep working hard!