Commitment Strategies

Definition

Commitment Strategies are techniques used to strengthen and maintain your intention to follow through on skill use, goals, or behavioral changes, especially when you encounter obstacles or ambivalence.

Purpose

Used to:

Solidify your dedication to change.
Create accountability and structure.
Overcome ambivalence about treatment or goals.
Increase follow-through on commitments.

When to Use

Use Commitment Strategies when:

You feel uncertain about continuing treatment or a plan.
You often make plans but fail to act on them.
You notice avoidance or excuses creeping in.
You are preparing for a significant behavioral change.

When Not to Use

Avoid using if:

You are in acute crisis and unable to think clearly.
You feel coerced or pressured into commitment.
You have not yet clarified your values or reasons for change.

How-To

1. Clarify Your Reasons for Change

Why do you want to commit to this goal or skill?
What benefits will it bring you?

2. Choose a Commitment Strategy

Examples include:
- Making a Public Commitment: Telling others.
- Writing a Commitment Statement.
- Using Visual Reminders (notes, posters).
- Scheduling Specific Times to Act.
- Creating a Ritual or Ceremony to mark commitment.

3. Identify Potential Obstacles

What thoughts or situations might derail you?

4. Create a Plan for Staying Committed

What will you do when you feel resistance?

5. Review and Renew Commitments Regularly

Check in with your commitment weekly.

Tips & Variations

Keep commitments realistic and specific.
Use visual cues (e.g., sticky notes or phone reminders).
Consider a symbolic act (like signing a contract with yourself).
Pair with Willingness vs. Willfulness to increase openness.

Example

Scenario: Jordan often forgets to practice DBT skills.

Commitment Plan:

Write a statement: “I am committed to practicing mindfulness for 5 minutes daily because I want to feel calmer and in control.”
Tell their therapist and partner.
Set a daily reminder on their phone.
Review progress every Sunday.

Inventor / Origin

Commitment strategies are foundational in behavioral therapy, DBT, and ACT.
They were formalized in DBT by Marsha Linehan as part of treatment adherence and skill-building.

Related Skills

Willingness vs. Willfulness
Values Clarification
Goal Setting
Radical Acceptance

Limitations

May not be effective if:

The commitment feels externally imposed.
The goal is vague or unrealistic.
You avoid acknowledging ambivalence.

Evidence Base

Research shows:

Explicit commitment increases follow-through on behavior change.
Commitment strategies enhance treatment retention and engagement.
Public and written commitments are especially effective.

References

Linehan, M.M. (1993). Cognitive-Behavioral Treatment of Borderline Personality Disorder. Guilford Press.
Hayes, S.C., Strosahl, K.D., & Wilson, K.G. (1999). Acceptance and Commitment Therapy: An Experiential Approach to Behavior Change.

Commitment Strategies – Additional DBT Tool