Identify a specific task or goal you want to be held accountable for this week (e.g., "Exercise for 30 minutes, 3 times this week").

Contact a friend, family member, or colleague and ask them to be your accountability partner for this task.

Agree on a specific check-in method (e.g., text message, phone call, email) and frequency (e.g., daily, every other day, weekly).

During your initial check-in, clearly state your task/goal and how your partner can best support you (e.g., "Just ask if I did it, no excuses.")

Document the agreed-upon task, check-in method, and frequency in a note for yourself to ensure you both remember.