When it comes to fitness, one of the biggest obstacles isn’t a lack of motivation—it’s decision fatigue. Rather a label, that describes the likeliness of engaging in a set of behaviors. Every day, we make hundreds of choices, from what to eat to when (or if) we’ll work out. By the time we get to that evening workout, our mental energy is drained, and skipping the gym suddenly feels like the easiest option.
Behavior analysts know that too many choices can lead to inaction. In fitness, this often shows up as procrastination, inconsistency, or an “I’ll start Monday” mindset. The good news? We can use behavioral principles to reduce decision fatigue and make workouts happen more consistently. One of the best strategies for this is precommitment—locking in decisions ahead of time to make following through easier.
But precommitment isn’t just about making decisions in advance—it’s also an example of rule-governed behavior, where behavior is controlled by verbal rules rather than direct contact with consequences.
Precommitment as Rule-Governed Behavior
In ABA, rule-governed behavior refers to actions that occur because of a rule we follow rather than immediate reinforcement or punishment. Instead of relying on trial and error (contingency-shaped behavior), we behave according to verbal statements about what should happen. Because decisions are behaviors, we engage in this type of behavior to make future behaviors (i.e., working out) more likely to occur.
Precommitment is a perfect example of this. When we schedule workouts, prepare gym clothes, or sign up for a class in advance, we are following a self-imposed rule:
“I will go to the gym at 5:30 p.m. because that’s when I scheduled it.”
This rule now controls behavior. We don’t have to wait for immediate reinforcement (e.g., feeling good after a workout) to drive our actions. Instead, the commitment itself serves as an antecedent stimulus that prompts behavior – it comes before the terminal behavior that we are most interested in.
The challenge? Rule-governed behavior only works when we actually respond to the rule—which is why some forms of precommitment are more effective than others.
How to Use Precommitment to Stay Consistent
Here are some practical ways to strengthen rule-governed behavior in fitness:
1. Write Down or Verbalize Your Commitment
A rule is only useful if you interact with it. Instead of vaguely deciding to work out, explicitly state when and where. Writing it down, saying it out loud, or telling someone else increases accountability.
Example: “I will work out at CrossFit at 5:30 p.m. on Monday, Wednesday, and Friday.” This rule occurred and now will affect your behavior to some degree.
2. Use a Schedule to Formalize the Rule
If your workout time is set in a calendar, it shifts from an optional choice to a structured rule. Following the schedule becomes the expected behavior.
Example: Treat your workouts like business meetings—set them in your calendar, and don’t cancel unless absolutely necessary.
Some people like to refer to this as a “non-negotiable”, activities that cannot be disrupted no matter what.
3. Create If-Then Rules to Reduce Barriers
If-then statements help eliminate the need for in-the-moment decision-making. These preset rules increase follow-through.
Example: “If I finish work at 5:00 p.m., then I drive straight to the gym.” This removes the choice of going home and getting distracted or having some other stimulus prompted an undesired behavior (e.g., taking out the trash, watching TV).
4. Commit Publicly or Use a Social Contract
Social commitment strengthens rule-following by adding external reinforcement (or punishment).
Example: Sign up for a fitness class, join a challenge, or tell a workout partner your plan. The rule now exists in your social environment, making it harder to break.
This relies on your own personal history of contacting social reinforcers or punishers. If social input is important to you, then social consequences will be more likely to shape and maintain your behavior.
If you hate it when you miss your friends at a fitness class, or respond well to a coach’s guidance, then this will be effective for you.
5. Reduce Response Effort by Setting Up Your Environment
The easier it is to follow the rule, the more likely you are to succeed. Reduce effort by prepping gym gear, meal prepping, or having a set workout plan ready.
Example: “Before bed, I will set out my workout clothes so that I get dressed and go to the gym without thinking.” The rule now controls behavior more efficiently.
You see your clothes, are reminded of your precommitment behavior, and are likely to grab-and-go.
Why This Works
Precommitment works because it shifts behavior from contingency-shaped to rule-governed. Instead of deciding in the moment whether to work out (and potentially opting out), we act based on a pre-established rule.
If you find yourself skipping workouts or struggling with consistency, don’t assume it’s a motivation problem. Instead, look at whether you have strong rules in place that guide your behavior.
Take Action: What’s One Rule You Can Set This Week?
Think about your biggest struggle with fitness. What’s one rule you can create today to make following through easier? Whether it’s scheduling workouts, or setting up your workout gear in advance, start with a clear rule and build from there.
Success in fitness isn’t about willpower—it’s about setting the right rules and making them easy to follow.
And ultimately, rules help us get started with our fitness behaviors, but contingencies maintain what we want to.
Look for next month’s blog for a follow up on contingencies.
