Why You Need An Accountability Partner

“Accountability is the glue that ties commitment to the result.” Bob Proctor

If you struggle to keep promises to yourself but find it is easier to keep commitments to others, you should use that to your advantage. Ask your spouse or a trusted friend to be your accountability partner. An accountability partner is a potent tool for anyone who struggles to keep promises to themselves, which means it is a powerful tool for anyone. None of us are perfect. We are all striving to do better, or we have given up on doing better. If you are struggling, congratulate yourself for not giving up like so many people have. Perhaps your accountability partner is also struggling with forming a good habit or eliminating a bad habit. You can help each other. You can give each other that little-added push to do better.

Once you have identified someone to be your accountability partner, follow this simple three-step process:

  1. Tell them your goal.
  2. Tell them what you plan to do each day to achieve your goal.
  3. Schedule a weekly check-in to review your triumphs and failures.

 Ensure your goal is measurable. If you cannot quantify it, you cannot measure your progress toward achieving it. Let your accountability partner know what daily disciplines you are going to install to reach your goal. Put your weekly check-ins on your calendar as a reoccurring weekly meeting. What gets scheduled gets done. This check-in must be a consistent event for it to be effective.

At the designated time, meet with or call your accountability partner. Recap your week. Share your triumphs and struggles. Celebrating your successes and receiving encouragement will create a positive feedback loop that will only make you more motivated to chase after your goals. The journey of self-improvement doesn’t have to be a lonely one. We don’t have to go it alone.

Social rewards are effective. They help us sustain motivation. We should share our journey with people that care about us. Having an accountability partner will provide that little-added push you need to overcome temptations when they arise. Having an accountability partner is a game changer. Knowing you will have to share any failures with your accountability partner might be that little extra incentive you need. It might be that little extra push that stiffens your resolve. No one likes to disappoint others.

I believe that at least 50% of the benefit you receive from having a personal trainer or career coach is the added layer of accountability it creates. High performers often have coaches. Many top personal trainers have a personal trainer to help them stay on track and avoid falling into a rut. When we discuss our goals with someone else, develop a plan of action, and then schedule regular check-ins to assess our progress we do better.

If you are SERIOUS; if you want to produce results, you’ll find someone to be your accountability partner. If you are hesitant to find an accountability partner, then you might want to admit to yourself that that thing you want to accomplish isn’t a priority. It isn’t worth whatever it is you must sacrifice to achieve it. When we are committed to achieving a goal, we shape our environment to make it happen. An accountability partner is one way of shaping your environment to put it on yourself to do better.

Learn more, Why Creating a Sense of Urgency is so Important

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Be Serious, Don’t Be Casual

People that are casual about pursuing their goals become life’s casualties. They are continually disappointed in themselves, but not too disappointed because they never really expected to achieve their results. They never put pressure on themselves to produce results.

Casual people take a lax approach to life. They have no written goals, and they don’t share the vague goals rattling around in their head with anyone else. The only time they come up is when they complain about not reaching them. These are the same people that waste their best hours chatting, gossiping, watching TV or addicted to social media.

Serious people expect to make progress. If their goal is to lose weight, they set weekly goals. They track their food to ensure they create a caloric deficit. They share their goal with supportive friends who they check-in with regularly to share their progress and frustrations. They spend their time with people that have achieved their goal and will be a positive influence on them. They put internal and external pressure on themselves to make consistent progress.

When someone tells me their frustration with losing body fat I begin by asking them, how many calories they are eating each day. When they say they don’t know, I know they aren’t serious. Many people complain about their genetics, but when I ask them how many calories they are eating each day, they don’t know. If you don’t know how many calories you are consuming each day, don’t expect to lose much weight or keep it off.

Learn more:

Flying Blind – If You Aren’t Logging Your Food You’re Flying Blind,

Top 5 Priorities of Effective Fat Loss and Looking Great, and

Group Norms & Expectation- Don’t Put Rocks in Your Backpack and Pebbles in You Shoes

 

90-DAY BOOK PROMOTION (20% off Paperback & FREE DOWNLOAD PROMOTION 19-23 March 2018)

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I want to thank everyone for their support and positive feedback. The purpose of the promotion is to show my appreciation and ask for your continued support (BOOK REVIEWS).

I want to show my appreciation by reducing the price of the PAPERBACK by 20%, offer the KINDLE version for $2.99 (with a FREE Download Promotion beginning Monday, March 19, 2018, through Friday, March 23, 2018. The price of the Audible audiobook is set by Amazon.

You can DOWNLOAD the book’s 20-WEEK PROGRAM, LIST OF EXERCISES (with Video Demonstrations), STARTER GUIDE HERE.

I would greatly appreciate it if you could devote 5-minutes out of your busy schedule to write a BRIEF REVIEW. Reviews greatly increase visibility on AMAZON; without them, our book is invisible.

“Men’s natures are alike; it is their habits that carry them far apart.” Confucius.

“We are what we repeatedly do.” Aristotle

First we form habits, then they form us; so why not engineer your habits to become the best version of yourself? Our book teaches high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

The promise: If you are committed to applying our 7-highly effective change strategies, you will translate desire into action; whatever your goal is; execution is the key. We don’t get what we wish for; we get what we work for.

“Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones.” – Benjamin Franklin.

CHAPTER ONE: WHY HABITS ARE SO IMPORTANT.
“Men’s natures are alike; it is their habits that carry them far apart” Confucius

CHAPTER TWO: ESTABLISHING A SENSE OF URGENCY
“Without a sense of urgency, desire loses its value.” Jim Rohn

CHAPTER THREE: TWEAKING YOUR ENVIRONMENT TO GOOD HABITS THAT SUPPORT FAT LOSS
“Be as careful of the books you read, as of the company you keep; for your habits and character will be as much influenced by the former as by the latter.” Paxton Hood

CHAPTER FOUR: FIND BRIGHT SPOTS – INSTEAD OF FOCUSING ON THE PROBLEM, COPY SUCCESSES
“Identify your problems but give your power and energy to solutions.” Tony Robbins

CHAPTER FIVE: CREATING HABITS AND LEARNING WILLPOWER

“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” Aristotle

CHAPTER SIX: CREATING ACCOUNTABILITY & GENERATING SHORT-TERM WINS
“Accountability breeds response-ability.” Stephen Covey

CHAPTER SEVEN: CREATING A CALORIC DEFICIT MADE SIMPLE
“Your body keeps an accurate journal regardless of what you write down.” Anonymous

CHAPTER EIGHT: MAINTAINING LEAN MUSCLE MASS WHILE IN A CALORIC DEFICIT
“Food is fuel, not therapy.” Anonymous

CHAPTER NINE: STRENGTH TRAINING – IT IS HOW YOU BUILD A LEANER STRONGER BODY
“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.” Morihei Ueshiba

CHAPTER TEN: GET ENOUGH SLEEP; IT WILL CHANGE YOUR LIFE
“Early to bed and early to rise makes a man healthy, wealthy, and wise.” Benjamin Franklin

CHAPTER ELEVEN: CARDIOVASCULAR TRAINING – ANOTHER WEAPON IN YOUR FAT BURNING ARSENAL
“The fight is won or lost far away from witnesses – behind the lines, in the gym, and out there on the road, long before I dance under those lights.” Muhammad Ali

CHAPTER TWELVE: GETTING STARTED – WHAT YOU WILL NEED, IN ORDER OF IMPORTANCE
“The secret of getting ahead is getting started.” Mark Twain

CHAPTER FOURTEEN: PROGRAM LOG & WORKOUT GUIDELINES
“The hardest thing about exercising is to start. Once you’re exercising regularly, the hardest thing to do is stop.” Anonymous

CHAPTER FIFTEEN: I HAVE FINISHED THE PROGRAM, NOW WHAT?
“Strength and growth come only through continuous effort and struggle.”-Napoleon Hill

CHAPTER SIXTEEN: CONCLUSION
“Some people dream of success, while others wake up and work hard at it.” Winston Churchill

THE BOOK CONTAINS:

  • 7 CHANGE STRATEGIES FOR ADOPTING A HEALTHY LIFESTYLE
  • FLEXIBLE DIET THAT DOESN’T PUT ANY FOODS OFF-LIMIT, including Alcohol
  • HIGHLY EFFECTIVE TRAINING PROGRAM BASED ON SCIENCE, not Bro Science
  • 20-WEEK WORKOUT LOG WITH PROGRESS ASSESSMENTS (Downloadable PDF)
  • 3 STRATEGIES FOR KEEPING THE WEIGHT OFF AND RESETTING YOUR BODY SET POINT

We focus on a sustainable lifestyle because if your program isn’t sustainable, neither will be your results.

cover (jpeg) 09.29.2017

 

The Habit: Week-10 (Develop Consistency through Accountability)

“Accountability breeds response-ability.” – Stephen Covey

If you have been following this weekly blog, thank you! This week’s challenge is to determine if you have been successful at adopting some of the habits I have suggested or any other habits you have decided to adopt. The best way to become consistent is to track our consistency.

“What gets measured gets managed.” – Peter Drucker

What gets measured gets managed, simply means that examining an activity forces us to pay more attention to it. The simple act of measuring and recording forces us to make more thoughtful choices and decisions. Budget experts have found that daily logging expenses can help people cut their spending by making them more mindful of how they spend their money.

The same is true for logging our food. A 2009 weight loss study found that participants who were asked to log their food naturally began to identify patterns, which made them want to do a better job of planning their meals ahead of time; this, in turn, led to healthier food choices. The group that kept food logs lost twice as much weight as the other study participants that did not log their foods. [i]

MyFitnessPal released an astonishing statistic that 88% of people who logged their food for seven days lost weight.[ii] The more you track, the greater your likelihood of reaching your goals. Your progress must be measurable to achieve it, and the act of measuring will automatically modify your behavior.

“If you want it, measure it. If you can’t measure it, forget it.” Peter Drucker.

Activity trackers work on the same concept of what gets measured gets managed. Monitoring your daily activity will automatically cause you to modify your behavior and become more active daily. You will start taking the stairs more often and parking your car further away from building entrances. Each time you hit your daily goal, it generates another small win. Small wins will help you stay motivated.

I think a simple notepad is one of the most powerful self-improvement tools in existence when used to log activity. Logging the activity creates awareness. Awareness is the first step in changing behavior. It is the first step toward transformation. When you log an activity, you become more mindful of your decisions, big and small.

Often it is the small, seemingly insignificant decisions that are sabotaging our success. Eating that cookie in the break room, losing valuable time by allowing yourself to become distracted while working on something important, skipping a workout, or staying up late watching TV instead of getting a good night’s sleep. Anyone of these decisions by themselves isn’t devastating, but their accumulative effects are. Whatever it is you want to improve, your time management, your leadership, your relationships, your business, your eating patterns, your exercise consistency, or your spending can be tracked. Be relentless. Track everything related to the behavior you want to improve. Awareness is the first step toward transformation. Bad habits are the result of neglect. Mindfulness prevents us from mindlessly doing things that are sabotaging us.

 I am a firm believer in Peter Drucker’s management principle “What gets measured gets managed.” Anyone that has ever kept a financial spending log or food log knows that they changed their spending or eating behavior when they kept a record of the activity. When we monitor an activity, we naturally become more mindful of our choices. We automatically modify our behavior and make better decisions. It is so simple to understand, I am always amazed how many people don’t use it to improve their personal or professional performance.

If you really want to change a behavior track it for at least a week, a month would be even better, two months optimal. If you want to improve your performance, you must track your performance. If you cannot track it, you will not achieve it. Everything and anything you want to improve can be measured. You might think some things can’t be measured, like building employee loyalty, but I would argue it can.

If a leader wants to build loyalty in their organization, they could decide that twice a week they are going to visit two employees whose managers say they have been doing a great job and paying them a compliment for their excellent work. She could then inquire as to how they are doing and ask if there are any resources they need, including training, to help them be even more effective. Tracking her consistency would be the lead indicators, and quarterly feedback from culture surveys would be the lag indicator. Loyalty is a two-way street. Showing employees that the leadership values their contribution, and is committed to their professional development is how you earn loyalty.

Awareness is the first step in transformation. If we are serious about improving any area of our life, we need some method of tracking the behavior. You could use habit-forming apps like Strides, Streaks, Fabulous, and Toodledo, help you track and develop new habits. The Strides app allows you to create instant habits by programming action triggers. You can program multiple reminders for each task, and the app tracks your consistency.

Maintaining a checklist is a simple, very effective method of tracking consistency. Sabina Nawaz wrote a great article on the subject for the Harvard Business Review, Break Bad Habits with a Simple Checklist.[iii] The author suggests you make a list of daily habits you need to abandon and the new ones you need to adopt to move your career forward. The list you create must be actionable. If you are overly critical, you will create a daily habit of showing appreciation; paying someone a compliment each day for their good work. Recognizing what people do well, instead of fault finding.

Many people have an irrational dislike for checklists, but their effectiveness is undeniable. The New York Times Best Seller, The Checklist Manifesto: How to Get Things Right, demonstrates the effectiveness of checklists. The author was inspired to write the book based on the amazing effectiveness a 5-point checklist had on reducing death rates in Intensive Care Units (ICU’s).[iv]

The checklist addressed one of the most preventable causes of death in ICUs, central-line-associated bloodstream infections. The checklist reduced infection rates by 66% and is estimated to have saved 1,500 lives in its first three months of implementation during the Michigan Keystone: ICU Project.[v]

What was on this amazingly effective checklist? The checklist included: washing of hands; cleaning the patient’s skin with chlorhexidine antiseptic; putting sterile drapes over the entire patient; wearing a sterile mask, hat, gown, and gloves; and putting a sterile dressing over the catheter site once the line is in.

Many doctors resisted the checklist. They felt it was just another form to complete, and that it would prevent them from spending more time attending to the patient. Some felt the list insulted their intelligence since the items were so rudimentary. Nurses had to be empowered to enforce the checklist because doctors were often the ones omitting a step. Even after the results were announced some still thought it was not necessary, but when asked whether they would want the checklist used if they were having an operation, 93 percent said yes!

I have developed two checklists you can use to help track your consistency. I hope you will accept this week’s challenge and measure your consistency. We become what we consistently do. To be better, we have to consistently do better.

The Habit Score Card (pdf)

The Habit Score Card

The Habit Score Card (Example)

Habit Score Card (pdf)

Habit Score Card (Excel)

 

“We do not act rightly because we have virtue or excellence, but rather have those because we have acted rightly. We are what we repeatedly do.” – Aristotle

 

“We become what we want to be by consistently being what we want to become each day.” Richard G. Scott

Until next week, good luck!

We become what we CONSISTENTLY DO. Change your habits, change your life! 

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Best wishes and Best Health!

Book NOW Available on Amazon!

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Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

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[i] Lora E. Burke, PhD, MPH, FAHA, FAAN, Jing Wang, PhD, MPH, RN, Graduate Student Researcher, and Mary Ann Sevick, ScD, RN, Research Scientist, “Self-Monitoring in Weight Loss: A Systematic Review of the Literature,” J Am Diet Assoc. 2011 Jan; 111(1): 92–102. doi: 10.1016/j.jada.2010.10.008.

[ii] Mike Lee, “MyFitnessPal Works if You Use It,” MyFitnessPal, November 17, 2014.

[iii] Sabina Nawaz, “Break Bad Habits with a Simple Checklist,” Harvard Business Review, February 10, 2017.

[iv] Atul Gawande, The Checklist Manifesto: How to Get Things Right, Picador; Reprint edition (January 4, 2011)

[v] Sandeep Jauhar, “One Thing After Another,” The New York Times, January 22, 2010.