Methods for Changing Behaviors - Psychological Self-Help

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Changes in the goals week by week: (exact)
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Goal and reward for month: (be precise)
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Contract completed__not completed__and reasons why:
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I, the undersigned, do solemnly swear to keep this contract,
rewarding myself faithfully and encouraging full compliance
with the requirements. Should I fail, I will revise the plan and
try again.
Date: _______________ Signed:
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A relationship contract is another example. Where the problems
involve a relationship with someone else, try to negotiate a contract
specifying the changes each partner is willing to make to please the
other one. Both get certain changes they want in the partner; that's
the reward for their changing themselves. Example: I'll fix supper
early if you will do the dishes before 7:00 P. M. It is important to be
specific, reasonable, fair, honest and genuinely concerned about the
relationship. Don't try to get a "bargain," just a fair exchange. Azrin,
Naster and Jones (1973) had a 95% success rate.
Some couples find contracts too formal and controlling. So,
another approach to creating more positive behaviors is for each
person to put their wishes in writing in a "wish box." The wishes
should be specific, such as "tell me how your work went today," "how
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