Building Self-Accountability when things are Tough

Today, I want to discuss how you can build self-accountability, especially when the going gets tough.

Chances are you have probably failed in the past. The reason why most people fail to achieve their fitness goals is a lack of accountability.

In fact, a study done by the American Society of Training and Development found that you are 65% MORE LIKELY to complete a goal if you have accountability from someone.

Simply put, they are unable to follow through on the habits they need to make the changes they want.

To help you follow through on what you said you’re going to do, here are five accountability techniques that work

1) Find an Accountability Partner

An accountability partner is someone in your life who will check in on your progress. Ideally, it will be someone who you’ll hate to disappoint as this makes your commitment to change even greater. In addition, this makes your commitment public.

This is a big deal as Atomic Habit’s Author James Clear said,” knowing someone is watching you a powerful motivator.”

2) Create a Habit Contract

If you want to prevent bad habits, eliminate unhealthy behaviors, and create lasting change, your actions need to have instant consequences. To truly change your behavior there cannot be a gap between your action and consequences.

The easiest and most straight ward way to add a cost to bad behavior is to create a habit contract. A habit contract is a written agreement that states your commitment to a new habit or goal (i.e. morning meditation for 10 minutes.) It will also state the punishment if you do not follow through.

P.S. I’ve already created a habit contract so

let me know if you need this little accountability push :)

3) Combine the Accountability Partner and Habit Contract

You can easily combine our two tips into a more effective method to stay on track. Have your accountability partner sign the contract with you and enforce the contract’s agreement to ensure both of you follow through.

4) Using Accountability Apps

What if you don’t have an accountability partner?? In that case, you might want to use an app to hold you accountable, such as Beeminder. The Beeminder app works by connecting to other apps (i.e. fitbit, etc.) that tracks your goals. This is an app that keeps you accountable by forcing you to pay money if you don’t stay on track to achieve your goal

Another popular app is Stickk. It helps you set a goal and stay on track with a financial incentive. In short, if you fail to achieve your goal, you have to pay the price.

5) Create Incentive Against your Own Failures

What happens to the money if you are unable to follow through? With Stickk, you get to choose what happens to that money. You can send it to a friend, foe, charity, or anti-charity. An anti-charity is a cause you personally don’t like. Passionate about gun control? Your anti-charity is the NRA.

You get the idea. You want to create incentives against your own failure.

Here’s the honest truth, all these accountability methods work. You just need to choose one and stick with it. Whatever accountability method you choose, it only works if you put it into action.

Your Next Steps to creating Self-Accountability:

  1. Choose one accountability method today.

  2. Let me know which one you choose

  3. Start tracking your daily outcome goals (behaviors)

Your success or failure depends on your compliance or non-compliance with your training program. That makes it easier to adjust your plan so you are less likely to get frustrated and more likely to achieve your goals in the end.