A method for encouraging behavior change consisting of three phases of steps: an extended preparation phase, a behavior change phase, and a maintenance/relapse prevention phase that may be used to supplement traditional human behavior modification programs, thereby improving their outcomes. The extended preparation phase is designed to help an individual develop the essential skill of keeping his/her word consistently. To accomplish this goal, physical exercise is preferably used as a training ground to help an individual recognize and overcome any psychological and emotional barriers to keeping his/her word. Once word-keeping mastery has been achieved in the physical exercise context, an individual transfers this skill to active behavior change, such as weight loss, smoking cessation, gambling avoidance, etc. Once targeted goals are reached, a long-term maintenance/relapse prevention phase begins. During all three phases, physical exercise is used in a novel manner to strengthen and reinforce daily word-keeping mastery.