Commitment check-up
The technique
A simple and fast yet powerful technique is to regularly check-in on and boost your commitment levels.
The illustration demonstrates how this works. Make sure to be completely honest with yourself to get maximum value. Simply adjust the numbers to your particular score...
A worked example
Say the new habit you are adopting is to go for a 30 minute walk by lunch time for at least 4 out 5 working days. So far you are managing to squeeze in on average 2 walks as often other things get in the way.
When you do a commitment check you might assess your current commitment level at say a 6. You are feeling fairly committed, you are noticing your are more productive after each walk and you have a colleague as an accountability partner which has really helped. But on some days, various things pop up and get in the way.
Reflection question 1a: What are the conditions that made it a 6 and not 3?
I have an accountability partner who nudges me on the days when we are both at work (hmm, on reflection those are the days I hardly ever miss the walk!)
I am starting to notice the benefits of a walk, I feel more productive in the afternoon and don’t feels so shattered at the end of the day
I have experimented with the Habit Share app and I find it really motivating when I can report I have done the walk
Reflection question 1a: How can I leverage these conditions even more?
Find an additional accountability partner who is also keen to get into a walking habit so that there is a higher chance of one of them being at work when I am
Take a few minutes after each walk / at the end of the day to pause and really notice the benefits I am experiencing. Write them down in my journal and reflect on what opportunities these benefits may open up for me.
Invite some colleagues, family and friends into the Habit Share app and ask them to send regular messages of support and encouragement
Reflection question 2a: What stands in between a 6 and a 10?
I feel the need to immediately respond to emails, especially ones from my boss and other senior people (note: this is what we call a “competing commitment”). By the time I have finished responding there is not enough time left until the next meeting to go for a walk
Sometimes I just can’t be bothered and it all just feels like a lot of effort to put on my walking shoes, get organised, head out the door and figure out where I will walk
Reflection question 2b: What do I need to change to get closer to a 10?
I could talk to my boss and explain my walking commitment and the benefits (for me and others) and agree on a email response time that works for everyone and enables me to go for my walk
I will apply the “Floss one tooth” technique and on days when I don’t feel like a walk, I will only commit to putting on my walking shoes
You can see from this example that it will only take you a few minutes to do this exercise. Little time & effort - typically big impact. A quick commitment check-up with a few new strategies can make the difference between a 50% and 90% success rate.
Give it a go! You won’t be disappointed.
