Q: I need help staying on track in my health journey, but I can’t afford a registered dietitian. How can I enlist support in staying accountable?

The right kind of accountability is jet fuel for motivation.

When we're trying to build a new habit, the initial burst of energy will get us started, but it often peters out as life and other priorities steal our attention. With each bump in the road, we lose momentum and pick up demoralizing thoughts, causing progress to stall. What's the solution? Research shows that having a supportive partner to whom we are accountable makes a world of difference. 

Studies draw a straight line between motivation and a relationship with someone who is invested in, and rooting for, your efforts at change. The act of regularly reporting your progress keeps your eyes on the prize. And the kudos you receive for your accomplishments offers positive affirmation, while the understanding reflected back when you fall short helps you persist, despite setbacks. 

Dietitians or therapists can serve as great partners, but if you don't have access to these professionals, here are three other ways to manifest accountability: 

1. Be your own accountability coach.

Never underestimate the power of self-monitoring; tracking your own progress can be a huge boost to motivation. Keeping a daily log of sleep and mood patterns, for example, can help you notice the small victories that otherwise slip past you. Logging this data regularly makes your progress check-ins automatic, and noting proof of your efforts can be deeply satisfying. 

Boost the feedback loop by congratulating yourself each time you make a healthy choice or persist in a new habit like getting into bed by 10:30 p.m. Mini-rewards can help build confidence and further gamify the process.

2. Recruit an accountability partner.

Can you talk openly about your weight management, exercise, or sleep goals with a certain friend or family member? If so, ask them to act as your accountability buddy. This person should be available and supportive, not judgmental. Screen out people who you think might pressure you or negatively "remind" you of your goals. What you need is a supportive sounding board and personal cheering squad. 

Can you pair up with a good friend who is also working to cement healthy eating, sleep, or exercise habits? As true partners, you can set goals together and meet for regular check-ins where you swap experiences, troubleshoot problems, celebrate wins, and fine-tune your intentions. These check-ins could take place during a long outdoor walk, after a yoga class, on Zoom while meal prepping, or when otherwise working toward your goals in tandem.

3. Try an app or online group.

Some people experience success using accountability apps that facilitate and organize the process of tracking your eating, sleeping, exercise, and other activities. These apps and programs often provide supportive feedback and suggest informative content to augment your efforts.

Online support groups, through local listservs, Facebook groups, or organizations like the Obesity Action Coalition, offer access to a whole community of individuals with goals similar to yours. In addition to building momentum through accountability, the groups allow members to share resources, tips, and fellowship.

If you are uncertain where to begin or feel that you need added support, reach out to your health care professional.