10 Ways to Hold Yourself Accountable

Hey, you know how important it is to eat healthy foods, right? I mean, it's a no-brainer. And we all know that exercise is the key to being healthy and feeling great. So why is it that we often prioritize other things over our well-being? Why do we only start taking nutrition and fitness seriously when something slaps us in the face, like struggling to climb a flight of stairs or getting a high blood-pressure reading?

In my experience accountability is the key. We tend to let ourselves down time and time again, but when someone else is counting on us, we step up.

It's funny how we don't want to disappoint others, but we easily disappoint ourselves. We come up with justifications for not sticking to our nutrition plans, make excuses to skip the gym, and promise ourselves that we'll try again tomorrow or start fresh on Monday. And all the while, we keep track of every time we let ourselves down, adding to our list of failures. Over time, this can lead us to believe that we're incapable, inept, and weak-minded.

Having someone else hold us accountable is okay, at least in the beginning. When we're starting out, we need that support and encouragement to develop good habits. At CrossFit KanTok, we have a system of accountability to help those who are just getting started. We send reminders, check in with you, acknowledge your efforts when you walk through the door, give high-fives, follow up with you, and celebrate your milestones.

Our community of fellow members also plays a role in keeping you accountable. Your gym buddy notices when you're absent from class and sends you a friendly text to see how you're doing. We want you to know that you're not forgotten, and we genuinely want you to be there.

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But here's the hard truth: No matter how much support and accountability we provide, it ultimately comes down to you. You have to consciously make the choice every day to work towards your goals. We'll always be there to cheer you on and help you, but if you haven't fully committed to the process, it won't work in the long run.

So, how can we stop letting ourselves down and create a safety net for reaching our goals?

Here are ten tips to hold yourself accountable:

1. Engage with the community. We're here to help you, and we genuinely want to see you succeed. By getting involved, you'll benefit from the support of like-minded people who will cheer you on every step of the way.

2. Set reminders on your phone. Treat your workouts like important appointments that you can't miss. And don't forget to set an alarm to remind you to prepare a healthy meal. This way, you won't reach for something unhealthy out of convenience.

3. Let a workout buddy know when you plan to attend a class. By sharing your intentions, you create an expectation for yourself to follow through.

4. Hang up a calendar where you can see it and mark off the days you hit the gym or stick to your nutrition plan. Visualise your success by seeing all those marks adding up. It's satisfying and will motivate you to keep going.

5. Share your story on social media or another public forum. There's something about putting it all out there that adds an extra layer of accountability. Even if no one follows up on your progress, publicly stating your goals will make you more likely to keep your word.

6. Take progress pictures. It's easy to forget how far we've come when change happens gradually. By comparing your current self to your starting point, you'll be able to appreciate the progress you've made since day one.

7. Set a goal-setting meetings with a coach. If you are a member at CrossFit KanTok, we want to schedule these meetings with you, so reach out to get yours on the calendar! If you aren't a member here, find a friend who needs accountability, too, and make quarterly dates to review your progress and set goals for the future.

8. Constantly remind yourself of your "why." A goal is great, but if we don't know why we want to reach it, it doesn't mean much. Ask yourself why you want to focus on your fitness and nutrition. How will it impact your life? How will it make you feel? It doesn't hurt to do some visualization either. Mentally imagine yourself as the person you see yourself as if your goals are met. Once you have a solid "why," remind yourself of it daily so that you internalize it and keep it close to your heart.  

9. Don't make it all or nothing. "Rome wasn't built in a day we all know that saying, and it's true! We are on a journey, not a quick trip to the supermarket. There will be ups and downs. There will be plateaus. There will be naysayers and stress and self-doubt. Don't let those things knock you off your path. Acknowledge them, thank them for teaching you something about yourself and then continue to make forward progress.

10. Reward yourself for reaching micro-goals. Everyone likes a prize, right? Set micro-goals along the path to your BIG goals and reward yourself for hitting those milestones along the way. An example is if someone wants to lose 15kg, they can give themselves a little gift for every 3kg loss. Someone who wants to focus on nutrition can reward themselves for each solid week of staying on track or keeping their eating out to below an acceptable minimum for the week. These rewards don't have to cost money, either get creative with things you enjoy and treat yourself!

There are many other ways to keep yourself accountable, so find what works for you. Something that worked once might not work forever switch things up often to stay excited and motivated about your success.

If you need help getting started on your health and wellness path, feel free to contact us! We would love to set up a No-Sweat Intro with you where we talk about you, your current lifestyle and your goals, and help you make a plan of action. Book one here!

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