Day 3

Week 0 – Day 3

Welcome to Day 3!

Amazing job for showing up yet again. You are doing great! Let’s keep building that momentum and dive into the topic for today: Accountability. Today is all about staying consistent. But consistency is hard! Life is never a straight line. We have some days that are easy and others where it feels like every possible roadblock is preventing you from doing what you should or need to do. On those days, we need to have something in place that will give you that little kick in the butt that you need. And what better way to do this than with an accountability partner!

Accountability Partner

Accountability is a critical component when creating a new habit and starting a new and tough journey. Community is one of the most powerful aspects of Lifestyle Systems. Surrounding yourself with like-minded individuals who are on the same journey can provide invaluable support and motivation. We encourage you to engage with the community, share your experiences, and learn from others. Together, we can achieve more than we ever could alone.

I will be here to guide you, but having a community where you can share your progress, struggles, and successes adds an extra layer of support. While we at Lifestyle Systems can provide some form of accountability, I can’t make you do the work or show up at your house to drag you out of bed. You need someone around you day-to-day or someone with whom you communicate regularly to be there to help and support you along the way.

Ideally, I would love for this to be someone who can go through this Lifestyle System with you. Someone you can continually relate to throughout the journey so you can help each other. There is strength in numbers. If you know someone who could benefit from this program, be a leader and invite them! You will find it’s so much easier to get up and go to the gym if you have someone going with you. It’s easier to eat healthily if you have someone who is also trying to turn their diet around. Take some time to think about whether there is anyone in your life you would like to go through this with.

Your Social Contract

I hope you found someone who can go through this with you, but it’s absolutely not necessary. However, we do need someone with whom to create a social contract. A social contract, or habit contract, is another concept by James Clear. It is a signed contract between you and another individual that outlines the commitment to a particular habit and the punishment that occurs if you don’t follow through. Each member of the contract agrees to the terms and signs off to act as your accountability partner.

Below is an example of things to put into the contract along with an attached document that you can print out:

Your Social Contract

1. Your Why: Outline the "Why" that we discussed yesterday to which you are committing. Be really specific. For example, "I want to improve my health so I can have more energy to play with my kids."

2. Main Objectives: Here is what you are committing to. Be specific but realistic. Try to come up with a few specific goals. Think about how you would like to turn your life around in general terms but with measurable targets.For example:

   ·      Completing the program

   ·      Being consistent for X number of days

   ·      Gaining muscle mass

   ·      Losing weight

   ·      Avoiding sugar

   ·      Meditating more

3. Consequences: Make this fun, not serious. State the consequences if you fail to meet your commitment. Ensure the consequences are realistic and something you are willing to follow through with. Examples include:

   ·      If you and your partner root for different sports teams, make a bet that you will wear their team's jersey to a game together.

   ·      If you miss more than one workout per week, you will donate $50 to a charity of your accountability partner’s choice.

   ·      Taking your accountability partner out to dinner if you don’t meet your goals.

4. Accountability Partner: Name the person who will hold you accountable. For example, "My accountability partner is John Doe."

5.  Check-ins: Define how often and through what means you will check in with your accountability partner. For example, "We will check in every Monday via text message."

Click the link at the bottom of the page “DOWNLOADABLE SOCIAL CONTRACT” to get the PDF!

Print and Sign: Print the contract and sign it with your accountability partner. Place it somewhere you will see it every day to remind yourself of your commitment!

Importance of Accountability

Accountability is not just about having someone to check in with. It’s about creating a system that supports your success. When you know someone else is watching and invested in your progress, you are much more likely to follow through on your commitments. This external motivation can be a powerful tool in overcoming the natural resistance we all face when trying to make significant changes.

Tips for Choosing an Accountability Partner:

1. Trust and Respect: Choose someone you trust and respect. This could be a close friend, family member, or even a coworker.

2. Shared Goals: Ideally, select someone who shares similar goals. This can make the process more enjoyable and mutually beneficial.

3. Reliability: Ensure that the person is reliable and willing to hold you accountable, even when it might be uncomfortable.

4. Judgment-Free: Do not pick a judgmental partner. We are aiming for progress, not perfection. Make sure the person you pick will encourage you and push you, not criticize you for not being perfect.

Your Commitment to Consistency

Now that you understand the importance of accountability and have hopefully identified an accountability partner, let’s talk about your commitment to consistency. Consistency is the bedrock of any successful habit change. It’s not about being perfect; it’s about being persistent and showing up even when you don’t feel like it. Strive for greatness and do your best each day.

Final Thoughts

We’ve covered some essential topics today, so let’s recap:

Accountability: We discussed the importance of accountability and how having an accountability partner can significantly enhance your chances of success.

Social Contract: We introduced the concept of a social contract and provided a sample template to help you get started.

Consistency: Remember, consistency is crucial. It means showing up, doing the work, and forgiving yourself when you fall short. Use the strategies outlined above to maintain your consistency and stay committed to your journey.

Homework: Find your accountability partner and fill out the social contract! Have fun with this!

I’m so proud of you for making it to Day 3. Keep the momentum going! Tomorrow, we will discuss how to build a new habit and implement it into your day!

Stay strong, stay focused, and remember why you started. Talk to you tomorrow!

Dr. Brock Brady, PhD