Create accountability

Tie your reputation and ego to your desired habits.

Do This Now

  • Create a sense of accountability that matters for you, like 1:1 with a friend, in a small group, via a public announcement on social media, via a competition with friends, or a combination of these options.

Advice

  • Serving as an accountability partner or role model for someone else can accelerate your own growth, increasing your understanding of habit formation and keeping you on track by avoiding the cognitive dissonance of hypocrisy.

Examples

  • Nutrition: I post photos of everything I eat to a public Instagram group.
  • Fitness: I bet on myself with a commitment contract, so I keep the money when I do my scheduled workouts.
  • Mental Health: I text my friend Jane with whether I meditated or not.
  • Sleep: I e-mail a small group of friends with my sleep tracking results for the week.
  • Resources

    Workout Buddy Matching

    WellSquad

    WellSquad

    Match With Your Ideal Workout Partner. Achieve Your Fitness Goals With The Squad.

    www.wellsquad.com
    Learn More

    Establish support

    Sharing your struggles and successes with a supportive social structure makes your journey easier.

    Do This Now

    • Pick specific friends and family to share your goals with.
    • Discover and join other people who are working on the same goals and habits, in-person and/or virtually.

    Advice

    • If you feel overwhelmed or unable to meet your goals on your own, reach out to professionals for expertise and perspective.
    • If a group doesn’t already exist, create one!

    Examples

  • Nutrition: I joined a local group of Vegans to discover recipes.
  • Fitness: I lift with the novice weightlifter group that the gym organized.
  • Mental Health: I found a virtual therapist to provide support and guidance.
  • Sleep: I shared my desire to add more sleep and rest to my life with my spouse and kids.
  • Resources
    Discover others working on the same goals and habits

    Create a group

    MakeMe

    MakeMe

    Team Challenges for Coaching & Training

    www.make.me

    Coaching

    Vida

    Vida

    Vida pairs you 1:1 with your own health coach. It’s like having your own personal trainer, nutritionist, nurse, mentor, therapist and accountability partner all-in-one, always by your side.

    www.vida.com

    popexpert

    popexpert

    Learn how to live better from the world’s top experts.

    www.popexpert.com

    Coach.me

    Coach.me

    Proven Ways to Achieve Your Goals

    www.coach.me

    Olumia Life

    Olumia Life

    A lifestyle program that customizes personal training, nutrition guidance and sleep coaching, for simple routine changes with big results.

    olumialife.com

    EXOS

    EXOS

    Our mission is to empower you. And improve your performance. At EXOS, we do things differently. We move you to new places. We are pioneering human performance.

    www.teamexos.com

    Coaching

    AVA

    AVA

    At the intersection of nutrition and technology, AVA offers an intelligent solution that changes the way people think about healthy eating.

    www.eatwithava.com

    Oviva

    Oviva

    Improve your health with a dietitian in your pocket

    oviva.com/en

    Lark

    Lark

    Meet Lark, your personal weight loss coach. Get unlimited personal guidance and support, anytime, anywhere.

    www.web.lark.com

    Rise

    Rise

    Work with a coach to take the guesswork out of dieting.

    www.rise.us

    Coaching

    GOQii

    GOQii

    A comprehensive, 1-on-1 personalized mobile coach who will keep you accountable and motivated to reach your goals.

    goqii.com/us-en

    Trainers on Demand

    Find Your Trainer

    Find Your Trainer

    Find Your Trainer delivers vetted & certified personal trainers to your doorstep and allows you access to trainers at top gyms and studios without a membership.

    findyourtrainer.com

    RenewU

    RenewU

    Workout when you want, where you want. Personal trainers, yoga, and pilates instructors come to you.

    www.renewu.com

    WeTrain

    WeTrain

    Fitness on your schedule, in your budget.

    wetrain.fitness

    HANDSTAND

    HANDSTAND

    Your trainer, on demand. One Membership. No Tips. No Hassle. Any workout when you want it. Yoga, Boxing, Tone Up, Dance, Training, Pilates and more.

    www.handstandapp.com

    FitNited

    FitNited

    We’ve made working out possible. We know you’re busy. Our trainers come to you for a 30min workout.

    fitnited.com

    Digital Provider Access

    Talkspace

    Talkspace

    Get Help Privately From a Therapist Right Now

    www.talkspace.com

    Ginger.io

    Ginger.io

    Get personalized care for stress, anxiety, and depression from a team of experts.

    ginger.io

    AbilTo

    AbilTo

    AbilTo is a behavioral healthcare provider. Our behavior change treatments improve patients’ overall medical health and reduce the total cost of care.

    www.abilto.com
    Learn More

    Shape your inner circle

    We are the average of the five people we spend the most time with.” Your inner circle will impact your behavior.

    Do This Now

    • Write down the 5 people you spend the most time with. For each person, identify how they impacted your behavior in the past, and how they might impact your desired habits.
    • Plan specific ways to move closer to positive influences and distance yourself from negative influences.

    Advice

    • Seek out opportunities to surround yourself with role models for your desired habits, physically and/or virtually.

    Examples

  • Nutrition: John always wants to eat dinner at unhealthy restaurants, so I’ll spend more time playing sports with him instead.
  • Fitness: Jane trains for triathlons, I’ll try to get lunch with her and learn some training tips.
  • Mental Health: John is constantly negative when he drinks, I’ll try to only spend time with him when he’s sober.
  • Sleep: Jane leaves the office at 8pm, I’ll ask her if we can share a ride so I leave on time, too.
  • Learn More

    Go to next category >> Experiment