Accountability Partners have been around for sometime[7]. Some universities even have formal accountability partner programs[1]. If you have a goal that you really want to maintain but are worried that you might be inclined to ignore your own best wishes or get forgetful, finding a trusted friend or colleague that you can ask to keep you on track can add just the sticking power that you are missing[3]. Research shows that publicly declaring your goal can increase your likelihood of completion by 65% (using internal accountability) and by using a specific accountability partner (external accountability) that turns into a success of 95%[4]
Accountability partners can help in a variety of ways by keeping your expectations manageable, your ethics consistent, and your behaviour and motivation where you want them to be. A good accountability partner is one that you trust and respect and that you know will challenge you when your motivation is low and be annoyingly persistent within reason[2].
They can help you out in general goals - like studying more or eating healthier - to quite specific goals like getting to the gym 3 times a week, and self care to avoid burnout[5]. Leon Ho, founder of Lifehack, takes it further by pointing out that having an accountability partner can do more than motivate you to your goal[6]. Check-ins are a good way to maintain constant improvement, valuable support and advice, and provide honest feedback. Leon unpacks the nuances and potential pitfalls of this special relationship, in that article.
Here at the Neurodiversity and Mental Wellness head office we’ve started an experiment using our accountability buddy system (Account-a-Buddytm) to improve sleep outcomes. In order to have enough spoons to initiate the end of day shutdown the Account-a-Buddy will give the order to start your go-to-bed routine at a consistent time. Friends are harder to ignore than alarms or willpower and it can turn teenage peer pressure flashbacks to good use. Added bonus: your account-a-buddy can have fun finding new ways to motivate you to get to bed.
Thanks all,Shelly & Heath
PS: if you need more sleep advice there is a new article in ADDitude with 10 tips in case you can sleep. There is plenty in there for everyone but some added focus for ADHDers including tips on medication and sleep[8]