The Commitment to Change (CTC) model is a simple but powerful framework originally developed to help psychologists and other professionals apply new learning from continuing education programs. As outlined by Greg J. Neimeyer, PhD, in his work for the American Psychological Association, CTC encourages individuals to reflect on what they’ve learned, commit to specific changes, and then follow up to see what progress has been made.
Although designed for professional development, I’ve found CTC to be just as valuable for anyone navigating personal growth. Whether it’s a shift in mindset, a new coping strategy, or a practical habit you want to build, the process translates beautifully into everyday life.
Here’s how to apply the CTC approach:
- Reflect on what stands out: After any meaningful experience—a conversation, therapy session, or life event—ask yourself, What change do I want to make?
- Be specific: Instead of saying “I want to be less overwhelmed,” try “I will spend 10 minutes each evening planning the next day.”
- Rate your commitment: On a scale from 1 to 5, how likely are you to follow through? If it’s low, that’s a sign the goal may need adjusting.
- Check back in: After a few weeks, revisit your commitment. Did you take action? What got in the way? What helped?
Dr. Neimeyer’s (and colleagues) research suggests that even brief, structured reflection paired with written commitments can significantly increase the chances of actual behavior change. The key is not just setting an intention, but actively returning to it—with honesty, flexibility, and accountability.
Whether you’re working with a mental health professional or simply trying to create a better version of your everyday life, the CTC model offers a practical and proven path from insight to action.
Share your goals and successes with personal change here!