Build Your Commitment Devices

When it comes to creating lasting change, we have to make a proactive game plan.  Depending on our will is not always enough. That’s where commitment devices come in—tools that help you follow through with certain behaviors, even when motivation and energy levels might waver. James Clear, in his book Atomic Habits, defines a commitment device as “a choice you make in the present that controls your actions in the future.” By making strategic decisions now, you can guide yourself toward good habits, regardless of how you feel later on.

How Commitment Devices Can Help

Commitment devices work because they minimize the friction involved in good habits and maximize the friction involved in poor ones. For example, instead of asking yourself, “Do I feel like working out today?” you can book a workout class in advance. Once you’ve paid and scheduled the class, it becomes more trouble to cancel than to just show up. This kind of pre-commitment ensures that when you’re low on willpower, the default action is the positive behavior you intended.

So, how can we apply these ideas to address binge eating? First, I want you to take out a piece of paper (I know, at this point you should come to each blog post with paper and pen ready). Write down what your typical binge behavior is and why you think it happens. Include specific emotional triggers that lead to the binge as well as thinking about the logistical aspects too. Let’s walk through a real-life scenario in case that helps:

1. Identify Your Triggers:
   Take a piece of paper and write down your typical binge behavior. When does it happen, and why? For instance, maybe you binge after a long day at work. You don’t pack a lunch, so you snack mindlessly throughout the day. By evening, you’re starving and have nothing prepared for dinner. You start grazing on whatever’s at home—chips, cookies, leftovers—just to fill the void. As hunger escalates, you slip into an all-or-nothing mindset and figure you might as well “finish everything bad” so you can restrict and “start fresh tomorrow.”

1. Designing a Commitment Device Around Food Prep:
   A powerful commitment device for this scenario is meal planning. Let’s say every Sunday, you set aside a couple of hours to prep meals for the week. If prepping seven days feels daunting, just prepare three days’ worth (Monday through Wednesday), and then repeat on Wednesday night. Invest in meal prep containers and label each day’s meals: Breakfast, Snacks, Lunch, and Dinner. In the morning, you grab your pre-portioned lunch and snacks for work. In the evening, you pull out a pre-made dinner and reheat. By planning and portioning ahead, you remove all the last-minute decisions that lead to snacking or ordering takeout. The future “you” is guided by the thoughtful choices you made when motivation was high.

1. Reducing Excuses and Increasing Follow-Through:
   You might wonder, “What if I still feel like ignoring my prepped meals and ordering in?” Technically, you could. But consider the hassle: You’d be throwing away the money, time, and effort you invested in meal prep. By contrast, enjoying your ready-to-go meal requires zero additional thinking and no extra expense. This friction makes the “bad habit” less appealing and the “good habit” more convenient.

1. Planning for Emotional Triggers:
   Not all binges are driven by hunger. Maybe boredom, loneliness, or stress after work plays a role. In that case, consider a commitment device focused on activities rather than food. If boredom triggers binging, plan an evening workout class in advance—one that charges a fee if you cancel last-minute. If loneliness is an issue, pre-schedule calls or meet-ups with friends. If stress is the culprit, sign up for a yoga class, a meditation session, or any relaxing activity that you commit to ahead of time. The key is that your “future self” won’t have to figure out what to do at 7 PM on a Tuesday—you’ll have a plan with a built-in commitment, making it harder to default to bingeing.

Putting It Into Practice

I am sure I am not covering a lot of different situations and triggers. But I hope that by walking you through a few examples, you have ideas for what you could do. Before you end this blog post, I want to translate what you are reading into your life. Trust me, I know how easy it is to read something and tell yourself you will figure it out. Let’s figure it out right now. Using that same piece of paper, write down your commitment device. We don’t need to come up with a million right now. Just start with one you will focus on this week. Follow this guide:

1. Identify the Problem:
   What specific problem are you trying to solve? For example, “I binge after work because I feel bored and aimless.”

1. Choose a Commitment Device:
   Maybe you decide to sign up for three workout classes after work that have a 24-hour cancellation fee. This creates a financial and logistical incentive not to skip out.
2. Outline the Steps:
   • Find three workout classes for the week
   • Sign up and pay in advance
   • Pack your gym bag each morning so it’s ready to go

This simple sequence of actions reduces the mental friction you face later. Instead of asking yourself, “Should I try to find something to do tonight?” you’ve already made the decision.

By committing in advance and setting up systems that guide you toward better habits, you’ll find that you no longer need to rely solely on willpower. Over time, these small but powerful shifts will help you manage binge behaviors and move closer to the balanced, healthy life you deserve.

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