4 “Secrets” to Accountability That Aren’t Really Secrets at All

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  • September 11, 2017
4 "Secrets" to Accountability That Aren't Really Secrets at All

Accountability is what keeps us all on track, but most of us struggle when we’re answering only to ourselves — especially when it comes to health and wellness.

Add in work stress, family obligations, and the constant presence of unhealthy food, and staying accountable becomes extremely difficult.

But if you want to have a long, healthy life, then sooner or later, you’ve got to figure out how to hold yourself accountable, even when (or, perhaps, especially when) life gets complicated.

Searching for accountability could be why you joined the Whole Life Challenge (or are considering it). Becoming part of a group aligned around a common goal is a great way to stay accountable, and the Whole Life Challenge is designed to create lifelong healthy-living habits. But that isn’t the only way to create accountability for yourself, so we’re going to let you in on a few of our secrets (which are really not “secret” at all).

Here are four tools for staying accountable for the long haul — all of which you can enact on your own, but all of which are also built into the Whole Life Challenge.

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1. Writing Things Down Creates Accountability

It may seem trivial, but the simple act of writing down your goals increases your accountability and your chance of success. One study found that writing down a goal makes you 42% more likely to achieve it.

One theory to explain this phenomenon is that we use our right brain to think about goals, and our left — or logic-based — brain when writing. By putting our goals into writing, we tap into both hemispheres of the brain and this could help cement the idea in our minds. At the very least, if you write something down and put it in a prominent location, you’ll have a daily reminder (i.e. accountability) of what you’d like to achieve.

This is why when you register for the Whole Life Challenge, we ask you about your goal and also part of why we ask you to “reflect” each day.

2. Concrete and Specific Goals Increase Accountability

Imagine you’re throwing a dinner party, and you’re rushing around the kitchen in the last frantic moments before the meal is served. A friend wanders in and says, “You look busy. Can I help?”

Now rewind the scene. But instead of asking you a question, the friend walks into the kitchen, sees several platters of food, and says, “I’ll take these to the table for you.” Generic offers of assistance are well-meaning, but not particularly helpful. The person who arrives with a specific action is the true lifesaver.

When you’re trying to hold yourself accountable, be the second person — make your goal(s) specific and concrete. A promise to “eat healthier” is too vague. Instead, pledge to cook dinner at home five out of seven nights. Suddenly you have a specific, achievable goal and a metric by which you can hold yourself accountable.

4 "Secrets" to Accountability That Aren't Really Secrets at All

This is why the WLC includes before and after self-assessments. In addition to body measurements, a baseline workout, and before-and-after photos, you can test your blood lipids and blood glucose pre- and post-Challenge. The WLC Self-Assessment also asks you to reflect on how the lifestyle changes have affected your mood and sense of well-being. These are all great ways to measure success — and therefore encourage accountability.

3. Accountability Means Celebrating Progress and Milestones

People often focus on the final goal and neglect to honor the smaller milestones they achieve along the way. But when you only celebrate the end result, it’s easy to get discouraged, especially when you’re in pursuit of a lofty goal.

The other problem, and this is a big one, is there’s no finish line when it comes to health and wellness. Even if you reach your goal weight or run a marathon, you still have to keep eating well and exercising for the rest of your life if you want to be healthy. Big goals are wonderful, but it’s important that you take time to recognize your smaller achievements in pursuit of your bigger goal. Acknowledging your progress will give you a boost and encouragement to keep going.

Many people mistakenly think accountability is about punishment, but it’s really a way to mark progress, recognize important milestones, and stay on track. For example, if you are training for a marathon, celebrate when you first run more than ten miles. If you are trying to improve your nutrition or lose weight, give yourself a pat on the back for going a week without drinking any soda.

In addition to a reward for achieving a specific goal, try building in incentives along the way — both positive and negative, depending on what motivates you. You could require yourself to donate to an organization you hate if you neglect to exercise three times a week as planned (ouch, right?). A more positive motivation idea is to incorporate your incentive into the task. Why not walk the couple miles to your favorite coffee shop, with the latte at the end as your reward?

4 "Secrets" to Accountability That Aren't Really Secrets at All

The Whole Life Challenge is all about the baby steps, but we certainly like to celebrate, too. That’s why we build bonus tokens into the game. Eat well for four days, and you’ll earn an Indulgence Bonus to use for a small treat. Exercise consistently and sleep well, and you’ll earn a Rest-Day and Night Owl Bonus. We don’t believe in perfection — we think real progress comes from practice.

4. Accountability Increases When You Tell Friends and Family

Whatever your goals are, it’s beyond helpful to have face-to-face support from family and friends. One study showed people who posted progress photos and shared them with others lost almost a pound more per week compared to those who kept their progress to themselves.

So, don’t keep your goals a secret! Tell your coworkers you want to avoid the break room treats, and they’ll be there to remind you of your goal when donuts appear. Even better, enlist a friend to join you in achieving your goal. Solidarity benefits accountability.

While being on a team isn’t a required part of the Whole Life Challenge, we definitely recommend it. You can join a team of people you actually know “in real life,” or you can join a virtual team of people from your city, country, or around the world. Seeing other people have struggles and successes, and sharing yours, will keep you motivated, inspired, and on track.

4 "Secrets" to Accountability That Aren't Really Secrets at All

Review: How to Stay Accountable

Being accountable is about taking the time to set up systems that contribute to your success. Remember these four simple steps:

  • Write down your specific goals
  • Track your progress
  • Celebrate milestones
  • Share your intentions with family and friends

Even integrating one of these strategies will help you stay the course, but working toward all four can truly empower you to achieve your goals.

The Whole Life Challenge is about looking at your health with the whole picture in mind — not just exercise and not just nutrition. This eight-week challenge will improve your mind, your body, and your daily habits, leaving you happier, healthier, and in control of your lifestyle. If you’re ready for a change, this is your opportunity. Click below to learn more:

Sign Up for the September 2017 Challenge
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Hilary Achauer
A San Diego-based writer and editor with more than fifteen years' experience, Hilary writes for San Diego Magazine, the CrossFit Journal, covers the CrossFit Games, and has written content for UCSD Health Services, the Rady School of Management, National University, the Moores Cancer Center, and Dr. Oz’s Transformation Nation.

Her writing has been featured in an online parenting magazine as well as a number of travel and lifestyle publications. She has written for universities, start-ups, entrepreneurs, executive coaches, and management consultants. A former children's books editor at Harcourt, Hilary once competed as an amateur boxer, but traded her gloves for barbells and now trains at San Diego Athletics. Read more at Hilary Achauer.
  • http://www.wholelifechallenge.com Michael Stanwyck

    Number 2 is so key. There is nothing you can do without specificity. There is nothing to grab onto or actually ground it in your real world experience. “I will eat healthier” is not only vague (is 2 donuts healthier than 3?), it doesn’t really give you anything to evaluate your progress by. “I will not eat the donuts when they pass them around at work” is concrete and measurable. And you know it when you see it. Vague “actions” feel wobbly in my head; I don’t feel good about them. Simple, single step, anyone could theoretically see if you did it if they were watching – those are the gold.

    I had a funny conversation with Emily, my girlfriend, this weekend. She said “no more alcohol – I mean it!” To which I replied, “OK, now do you want to come up with something you’ll actually do?” She said, “OK, no alcohol during the week for one month.”

    This is tough for her, because we (I) drink wine with dinner often. I asked her if she wanted me to refuse to serve her any if she asked. She said, “yes.” I asked her how far she wanted me to go? Did she want me to physically restrain her? Haha. I don’t think it’ll come to that.

    The point is she picked something manageable, defined, and she asked for my (reasonable) help. I wanna see her make it. I’m sure she will.

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