Commitment contract: how to write one (free template + examples)

Daniel Gavalec · Updated October 13, 2026

A commitment contract is a written promise to yourself that locks in a specific behavior for a set period, with clear rules, a reason and – optionally – a consequence or a referee. Below you'll find how commitment devices work, a fill-in template you can print, three worked examples and a 30-day structure. If you'd rather go digital, CORTEX has an optional contract feature that turns your contract into daily tasks.

What is a commitment contract?

Economists call it a commitment device: something you set up today to bind your future self. The classic image is Odysseus tying himself to the mast so he can hear the Sirens without steering into the rocks. You know future-you will be tempted, so present-you removes the easy exit.

A commitment contract does this in writing. It turns a vague intention ("I should exercise more") into a defined deal ("I will train 3 times a week for 30 days; a workout counts if it lasts at least 30 minutes"). Bryan, Karlan and Nelson (2010) review this family of tools in economics: they work by changing the cost of breaking a promise – financially, socially or just psychologically.

Contracts come in three strengths:

Does it work? What the research says

The evidence is real but more nuanced than "sign a contract, change your life":

• Deposit contracts for smoking (Giné, Karlan & Zinman, 2010). Smokers in the Philippines could deposit money into an account they would lose unless they passed a nicotine test after six months. Only 11 % of those offered it signed up, yet the group offered the product was about 3 percentage points more likely to pass the test – and the effect held in surprise tests at 12 months.
• Rewards vs deposits (Halpern et al., 2015). In a large US trial, 90 % of smokers accepted a reward program but only 13.7 % accepted a deposit program. Among people willing to accept either type, the deposit programs led to higher abstinence.
• Pre-committing to the future (Thaler & Benartzi, 2004). The "Save More Tomorrow" plan let employees commit in advance to save part of future raises, and participants' saving rates rose substantially over time.

Two lessons follow. First, harsh contracts are effective but few people sign them, so a softer contract you actually sign beats a brutal one you avoid. Second, the contract works on behavior you can verify: a test, a log, a checkmark – not a mood.

These studies are mostly about health and money; results for other goals may differ. A contract is a helper, not a guarantee.

How to write a commitment contract in 7 steps

1. One goal. Pick a single change. "Get my life together" is ten contracts. If the goal is still fuzzy, sharpen it with the SMART format.
2. A fixed period. 30 days is long enough to feel the change and short enough to see the finish line. Habits usually need longer to become automatic – Lally et al. (2009) reported a median of 66 days (range 18–254) – so treat 30 days as round one.
3. 1–3 pillars with a frequency. A pillar is a concrete behavior: "Write 300 words – workdays", "Run – every other day", "Call a friend – weekly".
4. A definition of done. What exactly counts? "At least 30 minutes" or "300 words in the draft file".
5. If–then plans. For your two most likely obstacles: "If I get home after 8 pm, then I do a 15-minute version at home." If–then plans are well supported in research (Gollwitzer & Sheeran, 2006).
6. Your why – and optional stakes. One sentence on why this matters. Then decide whether you add a referee or a consequence. Optional, and only if it helps you.
7. Sign and date it. It sounds theatrical. That's the point – it marks a decision.

Free commitment contract template (printable)

Print it (A4 or US Letter, portrait), fill it in by hand and put it where you'll see it. The second sheet is a 30-day tracker for your pillars.

Commitment contract examples (and a sample)

Three filled-in examples. Copy the one closest to your goal.

Sample wording: "I, Alex, commit to getting back into running from March 1 to March 30. I will run at least 20 minutes every other day and stretch 10 minutes daily. On bad days I walk 15 minutes instead. If it rains, I do 20 minutes on the stairs. I'm doing this because I want to play with my kids without getting winded. Sam checks my log every Sunday. When I finish, I'm buying new running shoes. – Signed, Alex, Feb 28."

For study-heavy contracts, pair them with the Pomodoro Technique; for freelance work, protect the block with time blocking.

A 30-day structure that survives week two

Missed a day? Don't restart the contract. Mark it, do the minimum version tomorrow and move on. In Lally et al. (2009), missing a single opportunity did not materially affect habit formation. More on that in how to build habits that stick and self-discipline.

The CORTEX contract (optional)

Paper works. If you want the contract to show up in your daily plan automatically, CORTEX has a personal commitment contract feature – completely optional, you can use the app without it.

app.getcortex.online/contract

• A 30-day contract with up to 3 pillars, each with a frequency: daily, workdays, every other day or weekly.
• Optional habits to support the contract.
• Your why, written in your own words.
• A hand-drawn signature on screen.
• On signing, CORTEX generates the tasks, habits and a goal, so the pillars land in your planner and one-click day plan without retyping.
• A contract history to see past rounds.

The tasks then earn XP and credits like any other task, which gives you small wins every day on top of the big promise. There is no money at stake inside CORTEX – if you want a financial or social stake, add a referee outside the app.

Products and trademarks mentioned belong to their respective owners. CORTEX is not affiliated with the researchers cited.