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?
Choose a means of monitoring your progress, such as a chart or a behavioral diary.
Write a 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.