Eps 59 Accountability Made Easy: 10 Strategies to Achieve Your Goals

Description:

In this episode, Lori shares the art of accountability; why it’s so hard to master, why it’s essential, and how you can approach it differently. Learn how emotions like fear of failure and lack of self-trust hold you back and discover actionable strategies to rewire your brain for success. From planning intentional rest days to reframing procrastination into productivity, this episode is packed with fresh insights to help you stay on track toward your goals.

Episode Highlights:

Accountability: Why it's so difficult to hold ourselves accountable, why it's absolutely essential that we do, and how you can start mastering it in your own life. A fresh perspective that will help you think differently about accountability.

Your Emotions at Play: Avoiding accountability can feel safer than risking disappointment. Trusting in yourself that you’ll reach your goals takes time but is possible. With the right habits, strategies, and mindset, you can rewire your brain for success.

Intentionally Plan Rest Days: Plan to take time in advance so that they feel intentional; take time to reset and reassess. This will allow you to make any necessary adjustments and recharge.

Turn Procrastination into Productivity: If you're someone who tends to procrastinate, you can use it to your advantage. Set up a system where avoiding one task helps you complete another. So for example, if you hate. say budgeting. Make it your reward for skipping the gym. So, in other words, if you decide to skip the gym, then you're going to have to do budgeting.

Boost Your Success Rate with this Simple Strategy: According to a study by the American Society of Training and Development, having an accountability partner increases your chances of achieving a goal by up to 65%.  And, if you set a specific time to check in with your partner, your chances jump to 95%.  

Unleash Your Inner Rebel: If you're a rebel, the traditional approach to accountability probably feels very restrictive and unmotivating to you.  But here's the secret  Rebels thrive when they focus on freedom and choice. So frame your goals as opportunities to live life on your own terms and accountability will become about honoring your desires, not anyone else's.

Challenge Yourself: Pick one thing that you've been putting off big or small, it doesn't matter and commit to doing it today. Not tomorrow, not next week, today. And if you're feeling bold, share it with someone you trust to hold yourself accountable.

Author, Book, and Tools Referenced in this Episode:

Instagram- Gretchen Rubin:  https://www.instagram.com/gretchenrubin/

Gretchen’s Book:

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Transcript

[00:00:00] Lori Gouhin: Hello, my friends. I am so glad that you are here with me today because today I want to talk about accountability. Accountability is really at the heart of everything I do as a coach, and I believe it's what helps us. Bridge the gap between setting goals and achieving them. And yet it's also one of the hardest things to master.

[00:00:50] And so today I want to share what I know about accountability, why it's so difficult to hold ourselves accountable, why it's absolutely essential that we do, and how you can start mastering it in your own life. I also want to share some research, some actionable strategies, some book recommendations, and really a fresh perspective that I hope will help you think differently about accountability.

[00:01:14] So first let's address the obvious. Why is it so hard to hold ourselves accountable? One reason is because of how our brains are wired. Naturally prioritize short term comfort over long term rewards. And this is why it's so easy to procrastinate or make excuses.It's not just laziness. It's actually biology. But the good news, is that we can rewire our brains with the right habits and strategies, which I'll talk about later. Another reason is emotional. We often avoid accountability because we're afraid of failure. and if we don't commit, we don't have to face the possibility of falling short.

[00:01:54] But ironically, this fear keeps us stuck in exactly the same place we don't want to be. And finally, there's the issue of self trust, because when you've let yourself down repeatedly, it's easy to believe that you'll continue to do so. And that lack of self trust can make accountability really feel like a struggle.

[00:02:14] But here's the truth. Self trust is a skill, and like any skill, it can be learned or rebuilt over time. And so why does it matter so much? Why does accountability matter? Let's start with the science. According to a study by the American Society of Training and Development, having an accountability partner increases your chances of achieving a goal by up to 65%.

[00:02:39] And, if you set a specific time to check in with your partner, your chances jump to 95%. And I don't know about you, but I'll take 95 percent any day of the week. But beyond statistics, accountability really is about empowerment. When you hold yourself accountable, you're taking ownership of your life and you're saying, this is what I want and I'm going to do what it takes to make it happen.

[00:03:05] And it's also about integrity because keeping promises to yourself. Builds confidence and self respect and it really creates a ripple effect because when you show up consistently you inspire others to do the same and so accountability really becomes contagious in the best possible way

[00:03:24] And now let's talk about why self accountability is often more challenging than external accountability. When we have external accountability, like a boss or a mentor, there are immediate consequences for not following through. Things like, Miss deadlines or disappointing someone. But with self accountability, the consequences are internal and often delayed.

[00:03:48] And so it's easier to let ourselves off the hook because no one else is watching. And this is why external systems of accountability, whether it's a coach, a mentor, or even an accountability partner can make such a big difference. Because they create a feedback loop that keeps you on track so that you follow through on what you know you should be doing.

[00:04:08] And a great book [00:04:10] that offers incredible insights into accountability is, The Four Tendencies by Gretchen Rubin, and in it, she outlines four personality types based on how people respond to expectations. And they are the upholders, the questioners, the obligers, and the rebels.

[00:04:27] This framework is so helpful when it comes to understanding why some accountability strategies will work for you, while others continue to leave you stuck or frustrated. And so let me share just a little bit about each type. The first one again is the upholders and they respond readily to both inner and outer expectations.

[00:04:47] They're the people who set a goal and stick to it. No external pressure is required, and if this is you, you thrive with clarity. A structured plan and measurable goals will keep you moving forward. Next is the questioner. And they need to understand the why behind any expectation before they'll commit.

[00:05:07] And so if you're a questioner, external accountability may not be as motivating unless you deeply believe in the purpose behind it. And your strategy should be to spend time upfront, making sure that your goals align with your values and priorities, because once you buy in, you'll be unstoppable. Next up, the obligers.

[00:05:29] The obligers are great at meeting external expectations, but they struggle with the inner ones. And most of my coaching clients tend to fall into this category. They need someone else to hold them accountable to follow through. If you're an obliger, the key is to set up external systems, accountability partners, coaches, mentors, or even commenting on what you're going to do out in public, making that commitment public so that when other people are counting on you, You show up and finally the rebels and they resist both inner and outer expectations.

[00:06:04] So if you're a rebel, the traditional approach to accountability probably feels very restrictive and unmotivating to you. But here's the secret Rebels thrive when they focus on freedom and choice. So frame your goals as opportunities to live life on your own terms and accountability will become about honoring your desires, Not anyone else's.

[00:06:26] understanding which one of those four you are really helps you stop fighting against your natural wiring and instead lean into what works for you. I also want to share some strategies that I've used myself and that I've also used with my clients to help you really master accountability. /

[00:06:42] the first one is use future regret. visualization. And what I mean by that is instead of visualizing your ideal future, try visualizing the regrets your future self might have if you do not hold yourself accountable.

[00:06:59] What opportunities would you miss? And how would you feel to let yourself down again? Sometimes avoiding pain can be an even stronger motivator than seeking pleasure. The next strategy is You can try to gamify accountability. turn it into a game, create a point system where you can earn rewards for hitting milestones, or make it a competition with a friend, or you can use an app like Habitica that literally will turn your goals into a role playing game where completing the tasks earns you points.

[00:07:32] And you can move up different levels. And for some, this sense of play and progress can really make accountability feel exciting rather than burdensome. Another one, create non negotiables. So identify one or two commitments that are non negotiable, no matter what. These should be things that align with your highest priorities.

[00:07:52] For example, if health is a priority, you might make it a non negotiable commitment to move your body every day for 20 minutes and the trick here is to make it non negotiable and the way that brushing your teeth is, it's something that's not up for debate, even on the hardest of days. Number four, do what I call flip the script on procrastination.

[00:08:13] So if you're someone who tends to procrastinate, you can use it to your advantage. And what I mean by [00:08:20] that is set up a system where avoiding one task helps you complete another. So for example, if you hate. say budgeting. Make it your reward for skipping the gym. So, in other words, if you decide to skip the gym, then you're going to have to do budgeting.

[00:08:37] It's the reward for skipping the gym. In this technique, is like a structured procrastination. It's surprisingly effective because it acknowledges your tendencies without shaming you. Next, you can incorporate self audits. And what I mean by that is building regular accountability check ins into your schedule. Not just for tracking your progress, but for evaluating the why behind what's working or not. And I know I've talked about this before, using the what worked, what didn't work, and what would I do differently framework.

[00:09:08] This self audit really will help you pivot without getting stuck in analysis paralysis or guilt. Next, you can create a consequence system. Make failure to follow through come up with a real world consequence. So for example, tell a friend that you'll donate $50 to a cause that you don't support if you don't meet a specific goal.

[00:09:30] And this isn't about punishment. It's about creating something that will really motivate you to act. Next, you can pair accountability with identity work. And what I mean by that is to remember that accountability isn't just about actions. It's about identity. And so ask yourself, who do I need to be to achieve this goal?

[00:09:51] Maybe you need to become someone who values consistency over perfection, or someone who takes pride in showing up even when it's hard. And so aligning your actions with this identity can make accountability feel more meaningful.

[00:10:05] We're up to number eight. You can leverage micro rituals. Think about tiny actions that signal to your brain, I'm showing up. For instance, lighting a candle before starting work or putting on workout clothes first thing in the morning, Because these micro rituals, they might seem insignificant, but they create momentum and they anchor you to your commitment.

[00:10:28] Because when you see yourself with these workout clothes on while you're drinking your coffee, you'll be naturally inclined to then get out the door and get moving. And finally, make your accountability visible. Share your goals in a way that feels public, but safe. And so for instance, you can post about your progress in a private group, or with a select group of friends, or with a trusted coach or mentor.

[00:10:51] And when you know others are watching, even when it's in a supportive, low pressure way, you're less likely to back out. I have one more build in recovery days because accountability, again, doesn't mean perfection. In fact, leaving room for recovery days when you intentionally rest or reassess can really help you avoid burnout and stay consistent in the long run.

[00:11:13] And so plan to take these days in advance so that they feel intentional rather than like you're slacking off. 

[00:11:19] Accountability really is the foundation of my coaching practice. With my clients, I focus on setting clear, actionable goals and creating systems to track their progress. It's not about me telling you what to do. It's about helping you discover what you want to do and then holding you to your commitments.

[00:11:37] And really, if you think of commitment as a better word than accountability, I know there can be a lot of triggers around the word accountability. so just substitute in commitment if that feels better for you. And anyway, it's about helping you discover what you want and holding you to your commitments. and finally, let's talk about how accountability connects to your future self because the more accountable you are today, the closer you align with the person you want to become and try to think of it as a bridge between where you are and where you want to be. Think of accountability as that bridge.

[00:12:12] And so as we wrap up, I want to leave you with a challenge. Pick one thing that you've been putting off big or small, it doesn't matter and commit to doing it today. Not tomorrow, not next week, today. And if you're feeling bold, share it with someone you trust to hold yourself accountable. [00:12:30] And if you're ready to take your accountability to the next level, coaching just might be the missing piece.

[00:12:35] So reach out. I'd love to help you bridge the gap between where you are and where you want to be.