1.) Find a Workout Buddy
People that take on a fitness goal with a friend or family member have nearly double the success rate. Try it for a short period of time and see how it goes! Ask your workout buddy to commit for a certain period of time – 3 months, 6 months, etc. That way, if it doesn’t work out, you can find another buddy!
Having a person to workout with keeps you going on those days when you’re just “too tired” or “too busy” to exercise. When someone is counting on you to show up at a workout, it’s much harder to bail.
Remember, this relationship goes both ways! Don’t let one another off the hook!
2.) Keep a Food Journal
Yes, I know this isn’t much fun, but it’s just like balancing your checkbook – it’s completely necessary. You need to know how many calories you’ve consumed, so you know how many you have left.
Consuming just 100 calories more than you need each day can result in a 10 pound weight gain in just one year! See what I mean? You’ve got to keep track – and it’s easier than you think!
Use your smartphone for accountability! Some of my favorite iPhone apps are Lose It! and Calorie Tracker.
3.) Make a Public Proclamation
When you announce your goals, you’re much more likely to stick to them. Post your goals on Facebook or Twitter, tell your family and friends, announce it to the world! The more people that know what you want to accomplish the better – you’re simply creating more layers of accountability.
4.) Draw Up an Accountability Contract
Create a contract with your accountability partner for further motivation. For example, “I agree to pay my partner X dollars for each pound I gain.” When there’s a concrete consequence for your actions, you’re more likely to stick to your agreement.
5.) Join an Online Support Group
If you’re having difficulty finding a good accountability partner, go online! There are plenty of people out there working towards similar goals that are in need of support and are willing to offer theirs in return. Do a Google search for support groups related to your goal or an area you want to improve in. You’ll be surprised at what you find!
6.) Join a Group Fitness Class
Working out with a group of people can give you so much more motivation. Participants feed off of each other’s energy and often work harder as a result of the instructor and the people working out around them. In addition, as you become friends with the people in the class, they’ll expect you to show up, and you won’t want to let them down by skipping class because you’re “too tired.”
7.) Post Your Progress
Again, you can find so much support online! Post comments or pictures documenting your progress and ask your online friends on Facebook and Twitter to support you in reaching your goals.
8.) Look Into Online Coaching
A coach is another way to keep yourself accountable in whatever area you’re working to improve. You can find coaches for many different specialties. Online coaches often offer services via Skype, email, or online portals, too, which makes online coaching incredibly convenient. Just one more person to hold you to it!
9.) Find a Therapist
I’m a huge advocate for therapy. Many people have the misconception that therapy is only for people struggling to work through major problems, but this is far from the truth!
Going to a therapist is like having a mental check up. It always helps to have an unbiased sounding board, and a therapist will keep you in check and help you stay on track to reaching your goals.
10.) Spirituality and Religion
Having some type of spiritual connection can offer amazing support as well. Spirituality can give us a sense of hope and purpose in life. It can also help us find inner strength and teach us to be more resilient. Whether it’s a church group of a smaller group that somehow aligns with your goals, a faith-based group is another great support and accountability system.
Want more great tips and resources on improving balance, energy, organization, health fitness, relationships, focus, faith and happiness? Each episode of my podcast, The Chalene Show is designed to give you strategies and simple steps you can implement today to become a better, more balanced, happier version of yourself. LISTEN NOW!
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