Behavioral Contract


Three easy steps to get started

  1. Download the behavioral contract
  2. Write down your specific goals related to your physical activity, steps you’re going to take to achieve those goals, and barriers you might encounter, including how you will overcome them.
  3. Consider reevaluating your contract once a week (on Sundays, for example) to identify whether or not you are upholding the contract and what kind of changes you might need to make.


The information below provides a description of each section of the contract.


This is the long-term goal you plan to achieve. Examples: To participate in 30 minutes of physical activity 5 times per week or to walk a 5K.

Time frame

This is the time in which you will accomplish your goal. Examples: Present to August 31st, or the 5K Race is on September 15th.

Behavioral strategies

These are the strategies you will use to accomplish your goals. These objectives are behavioral in nature and are different from enabling goals. Examples: I will make a weekly schedule of my activities or I will ask a friend to participate in the 5K with me.

Short-term and enabling goals

These activities support your overall goal and reflect short-term and daily to support the achievement of your overall goal. Examples: I will walk once a week at a different location each week or I will walk with my friend twice a week.


Anticipate your barriers and identify strategies to overcome these barriers BEFORE they arise. Examples: I will walk on the treadmill at home when the weather is bad or I will ask my significant other to go with me if my friend can’t walk with me.

Goal achievement reward

Think of a healthy and motivating way to reward yourself when you achieve your goal. Examples: I will buy myself a new pair of walking shoes or I will buy myself a new workout outfit to wear for the 5K.

Next step

Use the Glossary to find definitions for certain terms used in the Online Workbook.