The same rule applies to psychological discomfort. When we feel lonely, bored, or uncertain, we act to relieve our emotional disquietude. We might see a friend to relieve loneliness, or watch a show on television when we're bored. We may look up something online to satisfy our uncertainty - all because we seek to escape these uncomfortable sensations.

Before a behavior can become a habit, it needs to become a regularly performed routine. But given how effortful routines can be, it's far too easy to skip a difficult task. Thankfully, making a pre-commitment is a fantastic way to ensure you do what you say you will do.

For instance, if wr...