Many of us at the beginning of a new year look forward to a fresh start, a way to clean the slate from the last 365 days. And many of us are great at starting, but then somewhere around the middle of January, we lose steam. But what if I invited you to consider one change that would actually change your outcomes? Lots of people set goals, but the difference between setting a goal and achieving that goal lies in just one word: accountability.
Let’s explore just one possible goal. You desire to workout this new year, and you set a goal to get up and run outside, on your treadmill or at the gym four or five days per week. You are all geared up to begin: new workout clothes and sneakers (check), alarm set (check), bag packed (check)… then 5:30am rolls around, and you hear rain outside. There are two potential outcomes: You can either get up and run anyway, or hit snooze again, because yes, that bed is warm, and dry, and so comfy with the new down comforter your in-laws bought you over the holidays.
What scenario do you think is more likely to get you out of that bed: the alarm and your packed bag, or the accountability buddy you asked to meet you at the gym?
In a new set of studies, researchers found that people showed greater goal commitment and performance when they told their goal to someone they believed had higher status than themselves. When we share our goals with someone, we are twice as likely to achieve them. Ohio State University completed a study emphasizing this. “No matter what kind of goal you’re talking about, one thing matters when sharing,” Howard Klein, lead author of the study, said. “The important thing is that you need to care about the opinion of who you are telling.”
Let’s take a moment to explore accountability and how it actually works. Accountability, in terms of goal setting, is simply being held responsible for the achievement of your goals. When you hold yourself accountable, or you are being held accountable to another, you are essentially communicating, “Hey, this is important to me.” By not communicating, you are are not committing to yourself or another. Research from Ohio State goes even further to show us that being held accountable to someone we care about or respect is even more motivating to us as individuals, though the motivation may be meaningful to us for various reasons.
READ: Learning to Love Myself In the New Year
As a health coach, I often share with my clients that if they want to make a change in their life, they must surround themselves with like-minded people. For example, if you want to train for a long distance race, you want to be around others that actually run long-distance, or are currently training and are motivated to finish. If you hang out with someone who doesn’t care about the goal you are trying to reach, that’s a red flag that you need to find a new circle of influence for that particular goal. When you communicate your set goals to another, you are communicating, “This is important to me.”
Accountability takes many forms. Some forms of accountability will work for you better than others, depending your personality type and individual needs. The next goal you create, consider trying one of the following:
Tell a Human
Share your goals with someone who will inquire about your goals, support you in achieving them, and celebrate with you when you do. Picking the right person is critical! Avoid anyone who could potentially judge you or become overly competitive with your success. The ideal accountability partner is one who supports you and your goals completely non judgmentally.
Join a Group
Joining a group can help push you forward when you often feel like giving up. If you like being around others, are recharged by others’ successes, and being an encourager to others, this may be your jam. Look to your communities, workplaces, or places of worship for people who might be interested in the same things you are. Maybe even consider finding your people this year by joining an online platform, like Meet Up.
Technology is Your Friend
Lots of apps and websites have been created specifically to help with accountability, like MyFitnessPal or Lose It, to keep track of nutrition, exercise, and water intake to keep track of your productivity. These apps support you by offering reminders and tracking systems, or by connecting you with other people who are also trying to complete similar goals.
Find a Coach
Coaches can assist you in defining your goals, and help you develop strategies for overcoming obstacles that get in your way in a realistic timeframe. Great coaches are non-judgmental, and will hold space for you as they help you explore what is working and not working for you. Consider inquiring within your workplace if they offer coaching services, or if it’s available through your insurance company.
Write It Down
Writing goals down for some people is enough to move an aspiration into reality. This can be done through a multitude of ways, be it journaling, sticky notes, marking off a calendar, and so on.
Consider how you will be best held accountable through this new year. Pick out your favorite of these suggestions and put them into action to start living your best life today.
