In today’s society we enter into contracts and agreements on a regular basis, whether you know it or not. They are not all the big obvious ones that you sign off on like a contract for a new house, car loan or construction job. Many other contracts and agreements are ones entered into when you valet your car, buy a ticket to a performance or purchase air travel. They are all binding agreements.

Inevitably we all enter into a number of binding agreements in your daily activities around this time of year. But have you ever thought of making a contract for a resolution - “something that is resolved (an official determination).”¹

This time of year, we typically hear of New Year’s Resolutions – but may not normally think of making a contract for them. Unfortunately we also commonly hear about broken resolutions, which is an issue of adhering to the resolution. In a blog last year we saw the magnitude of the adherence problem in exercise programs, diets and smoking.

So maybe a contract is exactly what is needed?

Howley and Franks cite that behavioral contracts “have been used effectively in increasing exercise adherence.”² Behavior contracts are written, signed agreements to engage in specific goal directed behaviors. But to be effective they should include clear, realistic objectives with deadlines. And just as two parties would sign a major contract for buying a new house or getting a loan (the ones with all the small print), the same is true of an effective behavior contract. By having a partner sign the contract, they can help you with your new commitment by even just providing a little support and they can help to hold you accountable. 

So consider using this worksheet to make your goals, and then make it a binding agreement or contract by signing it, with a witness and making it public.
Just as signing a contract for a new house or getting a loan is a big deal that you likely wouldn’t break; let’s start making New Year’s Resolutions a big deal too!!

Share your new public contract (your New Year’s Resolution) on our Facebook page and share tips of how you have accomplished past resolutions to help others do the same.

¹Merriam-Webster, Initials. (2010). Resolution - definition and more from the free merriam webster dictionary. Retrieved from http://www.merriam-webster.com/dictionary/resolution
²Howley, ET, & Franks, BD. (1997). Health fitness instruction . Champaign, IL: Human Kinetics.