If you want to make positive changes in your life, try building on a lesson many of us learned in 2020: Hold yourself accountable.
The notion of accountability — to yourself and to others — has been an important part of pandemic living. To avoid spreading the virus, we’ve needed to be accountable for wearing a mask, limiting our contacts and keeping our distance.
But accountability can also help you achieve your health goals. Gretchen Rubin, author of “Better Than Before,” a book about forming healthy habits, says that accountability is an important tool for making and breaking habits.
Accountability works best when it comes from the outside. You can create accountability by checking in with a friend every day to talk about healthful eating. You’re more likely to exercise if you’ve made a plan to walk with a friend or scheduled a workout with a personal trainer. You can create public accountability by declaring your intention on social media.
If you prefer to stay accountable only to yourself, you can create accountability by using an app that sends you daily reminders or by wearing a Fitbit or smart watch to track your exercise habits. You can even hold yourself accountable through a daily journal entry.
“We do better when someone’s watching,” Ms. Rubin said. “Even when we’re the ones doing the watching!”
A 2018 North Carolina State University study of 704 people enrolled in a 15-week online weight-loss program found that participants with buddies lost more weight and waist inches than those who took the course without buddy support.
So for today’s Well challenge, think about a health goal you want to achieve and focus on how you can hold yourself accountable. I’ve included a few suggestions for how to do it. Sign up for the Well newsletter to get the 7-Day Well Challenge in your inbox.
Create an Accountability Plan
What is your goal for 2021? Do you want to improve your eating habits, lose weight or exercise more? Or maybe you just want to finish that screenplay you’ve been working on? You’re more likely to succeed if you get some help.
Find an accountability buddy. Choose a friend who wants to achieve a similar goal and make a plan. Accountability might mean meeting each other once or twice a week for a walking date. Or it could be a daily text check-in to see how you’re doing on a diet or a Zoom call to work on a decluttering project together.
“Some people are very accountable to themselves, but not most people,” said Dr. Tim Church, a well-known exercise and obesity expert and chief medical officer for Naturally Slim, an app-based behavioral health program in Dallas. “In my years of working with thousands of people, there’s one thing that drives accountability more than anything else: If you want to keep people doing a behavior, get a buddy.”
While the presence of an accountability buddy adds some gentle peer pressure, the key is to focus on the behavior, not success or failure. For instance, if a person is trying to lose weight, don’t focus on the scale. Instead, check in and remind them to log what they ate, encourage them to eat more fruits and vegetables and remind them of the benefits of a regular weigh-in (but you don’t need to ask them the result). If they’re beating themselves up for eating two desserts, talk about what might have triggered an emotional eating binge.
“An accountability partner is there to support you, to problem-solve and to celebrate even the small victories,” Dr. Church said. “Judgment is the quickest way to destroy all that. People are so hard on themselves. You don’t need to be hard on them.”
Use an app. An app is a great way to add accountability to your day. Meditation apps like Headspace and Calm will send daily reminders and track your progress. The weight-loss app Noom asks you to check in for a few minutes each day, complete mini-health courses and track what you’ve eaten. The Fitbit app counts your steps, will sync with your smart scale and vibrates to remind you to get up and move.
Set reminders. Once you set a health goal, hold yourself accountable by creating calendar reminders to help you achieve it. Schedule walk breaks or daily or weekly check-ins with your accountability buddy.
Declare it on social media. Telling your friends on social media that you’re cutting back on packaged foods, or sending a tweet every time you finish a class on your exercise bike creates virtual accountability. Commit to posting on Facebook, Instagram, Twitter or another platform every time you complete a goal, or share your feelings on days you’re struggling. When you declare your goals on social media, you’re likely to find a like-minded friend who will want to join your journey and offer words of support.