Let’s say you’ve set a goal of going to the gym three times a week. But what do you do when you’re struggling with holding yourself accountable? You feel horrible because you stayed up until 11 p.m. watching TV, slept through your alarm, forgot your gym bag at home, and left a friend hanging by themself in spin class. Don’t worry!
You can still get back on track. Just have a backup plan! Can you do lunges on your way up the stairs to your office? Can you walk (or run) laps while your kid is at soccer practice? Can you opt for a healthier meal by cooking something at home instead of going out? By focusing on what you can do instead of what went wrong, you’re more likely to make better choices tomorrow. Welcoming failure reminds you that you can adapt to any conditions that come your way. You’ve got this!
Re-train your brain.
By adjusting our thought process (and getting to bed earlier), we set ourselves up to successfully achieve our goals. Tell yourself, “Yes, I am a morning person.” And, “I want to get stronger!” Finally, create clear values and hold yourself to them. What’s important to you? Everything you do should reflect your values. Make a clear mission statement for yourself because you are worth the effort. We know that with some helpful tips, you will be a goal-getter in no time.
Get pumped!
Start your day feeling grounded and grateful by listening to your favorite song or doing some gratitude journaling. Then, set your goal! Start by breaking down your long-term goals into shorter milestones. If your goal is to run a mile, start with walking it, then gradually add in 2-minute jogs. Set a clear timeline and start small, eventually building to bigger accomplishments (like running a 5K).
Write it down to keep yourself liable.
Putting your goal in writing helps solidify it. Saying it out loud gives even greater ownership of what you are setting out to achieve. Keep a log or vlog (even better because it’s public), spelling out what you plan to do that day … then do it! You might outline your training plan if you’re getting ready for a competition. Or maybe you’re writing a novel and need to set a daily word count to finish by the end of the year. If your goals are money-related, this article provides additional suggestions for increasing your accountability.
Enlist help to hold you accountable.
Give others permission to ask you questions and check in on your progress. Don’t be afraid to be specific with what you need assistance with so your friends and family can help you succeed. For example, if your goal is to take better control of your house cleaning, have your sister ask you a bite-sized (and sincerely upbeat) housecleaning-related question. Every few days, she might check in with “What room did you tackle today?” or “Will you send me a picture of your organized office drawer?!” This will be more helpful than the broader, more overwhelming ask, “Is your house clean?” If your goals are workout-related, consider sharing a fitness calendar with your trainer or workout buddy so they can help point out, “I noticed you don’t have an exercise scheduled for tomorrow; can I help you find some time to fit that in?”
You might also want to involve others on your journey. For example, if you tell your friends that you can only go to dinner with them if you first email out three resumes, they will all be rooting for you (not only to achieve the task but also to get the job). Other ways to stay motivated to achieve your goals include:
- Create a vision board.
- Listen to an inspiring podcast.
- Read credible authors to give you additional guidance with your specific struggles.
Need more? This article provides extra strategies and application suggestions for holding yourself accountable.
Figure out what motivates you.
Incorporate rewards as you achieve mini milestones. This will ensure that you celebrate your success en route to achieving your goals. For example, if you stop smoking for a month, acknowledge your accomplishment with a fun staycation, including lots of refreshing outdoor time. Did you go 7 days without caffeine? Treat yourself to a “yes” day: Yes to rest, yes to a delicious home-cooked meal, yes to a night alone with your favorite book and most comfy jammies.
Lift others up.
Now for the extra exciting part … once you’ve mastered how to hold yourself accountable, you can then help others achieve success, too! There’s nothing more satisfying than seeing someone else thrive. If a coworker wants to start drinking 70 ounces of water a day, set a timer and bring them a glass of water to “cheers” every hour!
Enjoy the impact.
By holding yourself accountable for your goals, you will increase your self-confidence because you will have proven to yourself that you can accomplish what you set out to achieve. Increased accountability results in an increase in time management skills and both the quantity and quality of your work. As a result, you will now have flexibility in your schedule to spend time giving back to the community and more time to spend with your family and friends.
Now that you’ve found an accountability partner, consider trying out a new workout together. Check out this list of heart healthy ideas.
