Select a goal: something that you would like to change about yourself. Perhaps you would like to stop smoking, or to control drinking, improve study habits, manage time better or change eating or exercise habits. It is critical that your goal be measurable, attainable, positive, and significant to you.
Describe the goal as target behaviors. What specific behaviors do you want to increase or decrease? Break down your goals into attainable, measurable steps. Why is this goal important to you? How will your life be different as a result of making these changes?
Describe a means of monitoring your progress, such as a chart or a behavioral diary.
Summarize how this program will “fit” in your current life,
and schedule, and your results (if implemented during the week), or your anticipated short and long-term goals. Describe how you will reward yourself for your progress.
Submit a behavioral contract that states all of the above points and specifies both internal and external consequences for actions in a realistic time frame, such as short-term rewards for adhering to the contract and a long-term reward for meeting the goals. References are optional. Remember to submit your Certificate of Originality. The length of the contract is up to you, but be sure that it is long enough to cover all of the listed assignment requirements.