Commitment Devices: Strategies to Break Bad Habits

Who Can Benefit?

Commitment devices are particularly effective for individuals struggling with poor or destructive habits and addictions. By making it harder to engage in these behaviours, you increase your chances of staying on track and making positive changes.

How to Use Commitment Devices to Reduce Bad Habits

  1. Identify the Habit: Start by recognizing the habit or addiction you want to break (e.g., gambling, drinking, excessive internet use).
  2. Choose a Commitment Device: Implement a commitment device that makes it difficult or impossible to engage in the habit. Here are some examples:
    • Gambling: Ask to be added to the banned list at casinos and online poker sites.
    • Drinking: Leave your ID at home when you go out to prevent purchasing alcohol.
    • Internet Use: Use an outlet timer to turn off the power to your router at a specific time each night.
    • Exercise: Book and pay for exercise classes in advance to ensure you follow through.
  3. Implement the Device: Put the commitment device in place as soon as possible. The key is to make the bad habit inconvenient or unattainable, thereby increasing the likelihood that you’ll stick to your goals.

The Science Behind Commitment Devices

Commitment devices work by leveraging the psychology of self-control. By making it difficult or impossible to engage in a bad habit, you reduce the temptation and opportunity to slip up. These devices essentially create barriers that force you to make better choices in the future, aligning your actions with your long-term goals. The effectiveness of commitment devices lies in their ability to prevent impulsive behaviour by creating obstacles that your future self must overcome to engage in the habit.

Reference

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin.



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