July 10, 2025
Accountability buddies help keep you on track with your goals and commitments
Many of us struggle with sticking to our goals - it may be to wake up earlier, eat more veggies, or learn a new skill. Despite our best intentions, maintaining momentum toward our aspirations can feel like an uphill battle. Let's have a look at the research and find out what improves goal achievement so we can give ourselves the best shot at success.
One strategy shown to improve outcomes in both initiating and sticking to goals is having accountability.
Accountability buddies help keep you on track with your goals and commitments. There are opportunities for feedback, support, and encouragement on a regular basis. Rather than going it alone, you're creating a system of mutual support that leverages the power of social connection to drive behavioural change.
Sharing your goals with supporters creates powerful psychological forces that make quitting harder
Another way accountability works is that when you share a goal publicly, it increases your investment in following through. People have a deep psychological drive to appear consistent with their previous statements and commitments. This drive becomes even stronger when those commitments are made publicly. When others know about your commitments, quitting becomes psychologically painful in ways that private goals simply aren't.
Public goals become part of your public identity. When you tell your supporters, "I'm training for a marathon," you're not just sharing an activity, you're declaring who you are. Abandoning the goal means admitting that this identity was false, which creates cognitive dissonance that your brain wants to avoid. Cognitive dissonance occurs when our attitudes or actions are not aligned. Cognitive dissonance creates discomfort that we are motivated to reduce, and one way to do this is by aligning our behaviours with what we’ve publicly stated.
When you know people are cheering you on, you know they believe in your ability to succeed. Once you've made a public commitment, each day you continue working toward your goal increases your investment in it. The more you've already put in time, effort, and public declaration, the more motivated you are to keep going.
Research consistently demonstrates that accountability significantly increases success rates across various goal domains. The benefits of these partnerships extend far beyond simple check-ins and address multiple psychological and practical barriers to goal achievement.
Research by Forster, Zaval, Jachimowicz, Berry, and Weber (2020) aimed to increase cycling among recreational cyclists. The results were striking: participants with an accountability buddy cycled 16% more over a two-week period compared to those without a buddy. Crucially, participants who felt more supported by their accountability buddy showed even greater increases in cycling, highlighting the importance of the quality of the relationship.
Dailey et al. (2018), examined 702 participants enrolled in a 15-week online weight-loss program. After watching a video about the benefits of having a buddy, participants could choose to select an accountability partner for themselves.
This research suggests that while the type of relationship matters less than you might expect, the quality of support and attention within that relationship is crucial for success.
A study by Carlson, Goodey, Bennett, Taenzer, and Koopmans (2002) found remarkable results when smokers had support persons accompanying them to quit-smoking group sessions. Those with support were significantly more likely to quit smoking at 3, 6, and 12 months (56%, 46%, and 43% respectively) compared to those without support (36%, 35%, 32%).
Further research by Kviz, Crittenden, Madura, and Warnecke (1994) confirmed that those with accountability buddies were more likely to have quit smoking at 12 months compared to those without a buddy. The study revealed that having a buddy was associated with greater use of self-help information and improved recall of important information.
The effectiveness of buddies stems from several psychological and behavioural mechanisms:
Social Commitment: When we make commitments to others, we're more likely to follow through due to our desire to maintain social relationships and avoid disappointing someone who cares about our success.
Check-ins: Consistent communication about progress maintains awareness and prevents goals from fading into the background of daily life.
External perspective: A buddy can offer objective feedback and spot patterns or obstacles that you might miss when you're too close to the situation.
Motivation through Connection: The social aspect of goal pursuit makes the journey more enjoyable and less isolating, which can be crucial during difficult periods.
Shared learning: Partners can share strategies, resources, and insights that enhance both individuals' chances of success.
Based on the research, several factors contribute to successful accountability relationships:
Choose the right partner: Quality matters more than quantity. While the studies show that friends, co-workers, and romantic partners can all be effective, the key is finding someone supporters who will provide constructive accountability.
Focus on support quality: The level of attentiveness and support matters more than the specific type of relationship. Look for someone who will genuinely engage with your goals and provide meaningful feedback.
Establish regular communication: Consistent check-ins maintain momentum and address challenges as they arise.
Make it mutual: The most effective partnerships involve both parties working toward goals, creating a sense of shared investment and understanding.
Celebrate together: When you achieve milestones, celebrate them publicly with your supporters. This reinforces the positive social aspects of your goal and maintains engagement.
Accountability significantly improves goal achievement across diverse domains, from health behaviours to skill development. Whether you're trying to wake up earlier, eat more vegetables, exercise more, or pick up a reading habit, having support can dramatically increase your chances of success.
Remember: you don't have to go it alone. Sometimes the best investment you can make in your goals is finding a huddle to share the journey with you.
The social proof feedback loop
Public goals create a powerful feedback loop where your supporters' belief in your success becomes evidence that success is possible.
When supporters express confidence in your ability to achieve your goal, their belief becomes a form of social proof. Your brain interprets their confidence as evidence that your goal is achievable, boosting your own self-efficacy. On days when your personal motivation wanes, the knowledge that others are counting on you provides motivation. This borrowed motivation often carries you through difficult periods until your internal motivation returns.
Humans place higher value on experiences and achievements that are witnessed by others. This "witness effect" makes public goals feel more significant and worth pursuing.
Huddel amplifies the psychological power of public goals through several key features:
Your supporters can see not just your overall goal but your specific milestones and progress. This detailed visibility creates more touchpoints for accountability and encouragement.
Unlike passive social media posts, Huddel supporters actively engage with your progress through messages, rewards, and celebrations. This ongoing interaction strengthens the social contract.
The platform creates a permanent record of your commitments and progress that both you and your supporters can reference. This documentation makes it harder to minimise or forget your commitments.
Regular milestone achievements provide opportunities for public recognition and celebration, reinforcing the social aspects of your goal and maintaining supporter engagement.
Public failure isn't as damaging as people fear. In fact, supporters often become more invested in helping you succeed after setbacks. The key is framing struggles as part of the journey rather than evidence of inability.
There's a difference between boasting and seeking support. When you frame your public goal as a request for accountability and encouragement, people respond positively rather than viewing it as bragging.
The people who matter will support you, and the people who judge don't matter. Focus on building a support network of people who want to see you succeed.
The psychology behind public goals and accountability is clear: sharing your commitments with others creates powerful psychological forces that make success more likely and quitting more difficult. But the key is intentional implementation.
Start with one meaningful goal that you're genuinely committed to achieving. Add supporters on Huddel who will provide the right mix of encouragement and accountability. Break your goal into visible milestones that create regular opportunities for social reinforcement.
Remember: you're not just setting a goal- you're creating a social system designed to support your success.
Ready to harness the power of accountability and public commitment? Choose a goal that matters to you, invite supporters who believe in your success, and watch as the psychology of public goals transforms your ability to achieve your goals.
Transform private goals into public commitments with Huddel. Experience the psychological power of social accountability and join countless others who've discovered that shared goals are achieved goals.
