How to Set Goals and Follow Through
In Good Health | written by: LINDA STEPHENS
To help with accountability, find someone with whom you can check in regularly to share progress and encouragement. Shown here: Linda coaching a client as she works toward her goals. |
photograph courtesy Linda Stephens
WITH THE WARMER WEATHER COMING, that call to shape up we may have first heard at the new year returns. For some of us, with a vengeance. Setting goals is easy. But following through? That’s where most people struggle. Whether it’s a fitness routine, weight loss, a career milestone or personal development, staying accountable is the key to success. Accountability provides structure, motivation and a sense of responsibility that helps you push forward even when challenges arise.
Lay the Groundwork for Success
Before accountability can work, you need to set the right kind of goals. Vague, unrealistic or overwhelming goals often lead to frustration and failure. Here’s how to set goals that set yourself up for success:
1. Break It Down Big goals can feel overwhelming, leading to procrastination. Break them into smaller, manageable pieces. Don’t say I want to lose 30 pounds in 10 weeks but rather 10 pounds in 12 weeks.
2. Identify Your “Why” Understanding why a goal matters to you makes it easier to stay committed. Keep your “why” top of mind to stay motivated.
3. Set Up Rewards and Consequences When you achieve a small win, celebrate by getting a massage, a mani/pedi or purchasing that new workout gear or sneakers.
Why Accountability Matters
Accountability is what separates people who achieve their goals from those who fall short. When you hold yourself accountable, you take ownership of your progress and results. Without it, it’s easy to let excuses take over. Here’s why accountability is crucial:
1. Keeps You Focused With clear accountability measures, you’re less likely to get distracted or abandon your goals.
2. Encourages Consistency Success is built on consistent actions, and accountability keeps you showing up so that you establish the habits and routines you need to hit your goals—those small daily actions that compound into significant results over time. These strategies can help:
• Set a daily alarm for workouts.
• Schedule goal-related tasks in your calendar.
• Create a morning or evening ritual that reinforces your commitment.
3. Increases Motivation Knowing that someone (or something) is tracking your progress keeps you engaged and motivated. Here are two ways to do this:
• Find an Accountability Partner. Having someone with whom you can check in regularly to share progress and encouragement can significantly improve your chances of success. This could be a friend or family member who shares a similar goal, a coach or mentor who provides guidance or a mastermind group where members support each other.
• Track Your Progress
You can do it with 1) journaling, writing down your daily actions, struggles and wins and/or 2) habit-tracking apps such as Habitica, Strides or MyFitnessPal.
4. Helps Overcome Challenges When setbacks arise, accountability pushes you to find solutions instead of giving up. Even with the best plans, challenges will arise. Here’s how to push through and maintain accountability:
• Anticipate Roadblocks. Identify potential obstacles and plan solutions in advance. If you struggle with morning workouts, prep your gym bag the night before.
• Adjust, Don’t Quit. If your original plan isn’t working, tweak it rather than give up. Maybe you need a different workout routine, a more realistic timeline or a new accountability partner. Progress isn’t always linear.
• Practice Self-Compassion. You won’t be perfect every day, and that’s okay. Don’t let a bad day turn into a bad week. Acknowledge setbacks, learn from them and get back on track.
• Revisit Your “Why”. When motivation fades, remind yourself why you started. Visualize the benefits of achieving your goal and how it will improve your life.
5. Builds Confidence Following through on commitments strengthens self-trust and belief in your abilities. This is key and comes with benefits that spill over into every corner of your life.
Accountability is the secret ingredient to achieving your goals. By setting clear objectives, tracking progress and using support systems, you can stay committed and follow through.
In good health, Linda
LINDA STEPHENS, M.S. Nutritionist, Darien Resident and Owner, Linda Stephens Fitness, LLC. My virtual door is always open if you want to discuss your health goals. You can schedule a complimentary call with me through my website at www.lindamstephens.com
