How to Keep On, Keeping On
When it comes to healthy habits, figuring out how to stay motivated is the ball game. I think we all know that we should (in it’s simplest form) eat less and move more. The trick is figuring out how to make good decisions for future you (who wants to age well) while also contending with current you, who very much wants to eat batter fried cheese curds and binge watch “The Marvelous Mrs. Maisel”. (Just as a for instance.)
Aside from working on making long-term dietary changes and working on my mindset in general, I find that having another layer of accountability helps. Since I HATE HATE HATE spending money stupid, apps that not only gamify the process but include a financial incentive help me stay motivated as I strive to help future Brenda live a long, active, and healthy life. Her are my top three apps, plus one bonus app, that help me do just that.
Stepbet helps people with motivation and accountability as they strive to be more active as measured by an increase in steps taken. It requires use of a fitness tracker to track steps and participate in challenges. Stepbet runs 6-week walking challenges that usually cost $40 for an individual to enter. Upon completing the challenge successfully, participants receive their $40 back, and usually a little more, with the amount depending on how many people finished and get to split the pot. (I have earned as much as $53 total.) Step goals are based on increasing your current steps per day. 4 days per week have a regular step goal with 2 days having even higher stretch goals.
I used Stepbets as a starting point when preparing for my first 5K. I have also used Stepbets anytime my activity level has gotten too low to kickstart my increased exercise.
Runbet is very similar to Stepbet (and is also a part of WayBetter), but has a focus on helping with accountability as people build the running habit. Runbet hosts 2-8 week challenges (most are 6 weeks) like Starter 5k, Making Running a Habit, Getting Back Into Running, and Run to Lose Weight. Challenges specify how fast participants need to run (18 minutes per mile for the beginner challenges), frequency of running required (3-6 times per week), and required time or mileage to be achieved. Participants can use the free Runkeeper app to track their running outside, or submit a picture of the treadmill readout and a “sweaty selfie” to confirm mileage run indoors.
I participated in two Runbet when preparing to run my first 5K. Having a set schedule, and the extra motivation of not losing my $40, helped me to keep in the running habit. Also, since the pace was 18 minutes per mile, I could walk at a good pace and still make the time.
HealthyWage take accountability to a whole new level. Where as Runbet and Stepbet focus on activity, HealthyWage focuses on results—specifically a change in the scale. The goals are much more flexible, as is the amount of money to “bet” on the desired outcome, amount of weight to lose, and timeframe needed. Based on inputs, you see how much you could make.
From there, you do an official weigh in—which includes submitting a video of you weighing yourself with specific parameters to verify that it is you on the scale, and that you’re not falsifying information.
In addition to the main challenge, there are additional contests you can also take part in. Those include challenges to lose 6% of your body weight and challenges that increase your overall activity level as measured through step count. I signed up for a step challenge—specifically the Winter Walk-A-Thon Step Challenge. My current step average was calculated from recent FitBit data. From there, HealthyWage sets a goal for me to reach which is 25% above my current step count. For this 60-day challenge, I pay $30 per month, and I need to achieve a total number of steps over the course of the challenge that is equal to 60 days-worth of steps at the identified step count.
For example, if my established step goal is 10,000 per day, over the course of 60 days, I would need to take 600,000 steps, which averages out to 10,000 per day. There is no daily goal, however (which I like a lot). If I move a lot on one day, my displayed average daily steps needed will decrease to cover that difference. If I have a relatively stationary day, my displayed average daily steps needed will increase. One way or another, though, I need to meet that established step goal in the timeframe, so I win the bet.
I just recently signed up for HealthyWage. I’ve built, and lost, and built good routines for fitness in the past. Now, it was time for me to make sure those good fitness habits stuck, and that I also fine tuned my diet. Using HealthyWage to hold me accountable for weight loss AND increasing my activity will help give me another layer of accountability to meet my goals.
Runbet, Stepbet, and HealthyWage impact fitness related habits and results to help with accountability. The motivation is both not losing your initial investment and the possibility of earning a financial reward.
Stickk is a helpful as a stick, rather than a carrot, to help you stay accountable for a goal, fitness or otherwise. Instead of giving you the opportunity to win, with Stickk, it motivates you to meet your goal so you don’t lose. Stickk has to pick an Anti-charity where you’ll have to donate if you do not reach your goal. You can even identify people who will verify that you achieved your goal. In my case, I used this as another form of motivation for completing the Northshore Inline Marathon. It was also a case where my teenage daughter (also not a fan of my anti-cause) threatened to “kick my ass” if I didn’t meet my goal. That’s what I call accountability.
What Do You Think?
How do you stay motivated to meet your health and fitness goals? Share your thoughts in the comments.
Brenda is an adaptable learning & development leader, innovative instructional designer, and job search coach.