How to Lock In Good Decisions with Commitment Devices

I don’t know about you, but I’m usually harder on my future self than my current self. I can commit to doing something in a week even if I have no interest in doing it right now.

While I may feel like I’m doing a good thing, I’m doing myself a huge disservice.

A few things are happening here. First, because the action is so far in the future, I’m more focused on the positive benefits than the effort involved in completing the task. I feel good because I think I’m committing to do something, but I’m not fully comprehending the necessary effort or cost to complete the task. I’m avoiding the cost at the present moment because I’m prioritizing short-term comfort. I feel good because I tell myself I’ll do the action later. In the meantime, I don’t have to sacrifice my comfort.

Simply put, I’m trying to have my cake and eat it too. So how do we solve this problem?

One of my favorite motivational tools is called a “commitment device.” When you institute a commitment device, you are taking a step to lock in future good behavior while preparing yourself to overcome the temptation of preserving short-term comfort.

Here are three examples of commitment devices that you can try immediately. I’ve used these tactics, and I can attest to their effectiveness.

Involve another person

I’m more accountable when I’m responsible to someone besides myself. If I have a goal I want to complete and I keep it to myself, it’s easy to change plans or back out when things get challenging.

If I tell someone I plan to do something, I must prepare for them to ask me about my progress. I know I’ll feel good if I can say to them I completed the task, but I’ll feel uncomfortable if I tell them I slacked off or didn’t do what I promised myself I would do.

Next time you have a goal or project to complete, reach out to a friend and tell them what you hope to accomplish. Promise them you’ll give them an update by a specific day or time. This commitment makes you accountable to this friend and increases your likelihood of following through.

Use habit stacking

Shortly after I began working out in college, I started taking pre-workout. Pre-workout is a nutritional supplement usually filled with caffeine and beta-alanine (an amino acid that boosts muscle endurance). Over time, taking pre-workout became a cue associated with going to the gym or leaving for a run.

On a few rare occasions when I would take pre-workout, something would come up that would force me to change my plans and skip the gym. I learned that I was a pain to be around if I took pre-workout and didn’t exercise. I couldn’t focus on anything, and I had massive reserves of nervous energy (probably from the high levels of caffeine).

This experience taught me two lessons. First, I shouldn’t take pre-workout unless I was 100% sure I would be working out. More importantly, I could use pre-workout as a commitment device to lock in the decision to work out. Choosing to scoop pre-workout into a small cup of water, mix it up, and drink it was easier than deciding to go for a run or make my way to the gym for a lift. At the same time, the decision to take pre-workout essentially locked in the next step (going to the gym), making it an excellent commitment device.

What’s happening here is not only practical but also neurological. I’ll give another example to show how one event can easily lead to another.

I’m training for an Olympic triathlon right now. I’ll wake up early on Sunday mornings for a long bike ride and a subsequent run. These Sunday morning workouts were a habit for about three months last year, and the process started each Saturday night when I would air up my bike tires before bed.

I took about six months off from my Sunday morning runs, but when I restarted, I realized that my Saturday morning ritual of airing up my bike tires was a mental trigger that boosted my motivation to train on Sunday morning. It felt familiar and served as a precursor for what was ahead.

You can use this tip in several different ways. If you want to add a new habit to your routine, combine it with an existing practice. For example, if you would like to spend five minutes journaling at the beginning of each day, think about the habits you already have in place (making a cup of coffee, reading the paper, etc.). Combine your journaling with one of these habits. Over time, journaling will become as natural as your existing habit.

Automate good decisions

It shouldn’t be surprising that following through on good decisions is easier when you don’t have to think about it. For example, you’re more likely to save money if you set up automatic deposits into a savings account. Once you do, keeping the cash requires more action than putting the money into the savings account. If you don’t want to make the deposit, you must cancel the automatic withdrawal.

This concept applies to many other areas and is a principle you can easily implement. When you prepare meals in advance, you automate the decision to eat healthy foods. In the same way, when you remove junk food from your pantry, you automate the decision not to overindulge. By setting out your workout clothes or Bible and journal the night before, you automate your morning routine and increase your chances of starting the day positively. If you create a to-do list or schedule your workday in advance, you automate a productive day working on your most important tasks.

While those are a few of my favorites, many more examples of effective commitment devices exist. The principle is the same with each one - you can lock in good decisions with only a little advance planning and forethought. It’s a small investment of upfront effort with the potential for a tremendous return.

What’s your favorite commitment device? Let me know in the comments. I’m excited to hear!