Dr. Alan Rozanski

Obligation Intentions Add an Accountability Partner to Implementation of Good Habits

Years ago, I used to see a podiatrist regularly, and I became aware of his long-standing habit of jogging every morning at 7:30 a.m. before work. I admired his consistency and naturally assumed he must love running.

One day, during an appointment, I made an offhand remark praising his discipline. But his expression betrayed something—not enthusiasm, but a faint smile that suggested jogging wasn’t exactly his passion. Curious, I pressed further.

Me: “I thought you like jogging.”
Him: “Well… not so much.”
Me: “Then why do you do it?”
Him: “Because I meet my friend in Central Park, and we jog together. I really like his company, and this is the only time he has free.”

This exchange was a revelation. Here was a man who didn’t enjoy jogging, but jogged every single day because it was tied to something else he valued: a friendship. Without realizing it, he was practicing a powerful strategy for building habits that stick. I call it an obligation intention—an implementation intention paired with an accountability partner.

The Building Blocks: Implementation + Accountability

Implementation Intentions

Psychologist Peter Gollwitzer described implementation intentions as a simple way to lock habits to specific cues (1-2). In essence, you decide in advance to use a specific cue—whether it’s a time, place, or situation—to trigger a particular action, irrespective of how you may feel at the time.

This eliminates the mental debate that often derails new habits. Instead of wondering, “Should I go to the gym today?”, the decision is already made. For example: “At 7:30 a.m., I will go jogging.”

I’ve written more fully about this strategy before (see Blogs X and Y). In short, implementation intentions give habits structure by tying them to an external cue.

Accountability

While implementation intentions lock a habit into a time and place, accountability to a partner adds the social glue that makes it harder to skip. 

For example, studies show that people are far more likely to stick with health or wellness goals when someone else is involved—whether it’s exercising with a partner or reporting progress to another person (3-4).

But accountability is more than just the fear of letting someone down. It transforms a solitary habit into a shared experience. Suddenly, showing up is not just about discipline—it’s about connection, identity, and belonging. You’re not only “the person who jogs,” you’re “the partner who shows up.”

And accountability can take many forms. It might be a workout buddy, a coach, a supportive group, or even a digital check-in system that links your progress to others. The common thread is that the habit stops being private and becomes part of a larger fabric—one that gives it staying power when motivation inevitably dips.

The Obligation Intention Formula

My podiatrist didn’t just have an implementation intention. His formula was stronger:

At 7:30 a.m., I will jog, with my friend.

That extra element—with Z—is the upgrade. It turns a personal plan into a shared commitment:

Obligation intention = When it is [cue], then I will [action], with [person].

The accountability is the multiplier. It elevates a fragile personal plan into a resilient, shared commitment.

Everyday Examples

• Personal Trainer: “When it is Tuesday at 6 p.m., then I will go to the gym to work out with my trainer.”
• Study Partners: “When it is Wednesday at 8 p.m., then I will study, with my friend at the library.”
• Neighbors Walking: “When it is 9 a.m. on weekends, then I will walk, with my neighbor.”
• Meal Prep: “When it is Sunday at 4 p.m., then I will prep meals, with my sister.”

You Don’t Have to Love the Habit

The real power of obligation intentions is that they can help with the goals we struggle to keep—the ones we don’t particularly enjoy, find hard to motivate ourselves for, or tend to push aside. 

My podiatrist didn’t jog because he loved running; he jogged because he valued time with his friend. The jog was the vehicle, but the relationship was the anchor.

That’s the “extra umph” obligation intentions provide: they turn fragile habits into durable ones by linking them to accountability and connection, rather than relying on motivation alone.

How to Create Your Own Obligation Intention

Here’s how you can put this into practice:

1. Pick a Habit: Choose one you’ve struggled to maintain.
2. Anchor It: Turn it into a simple implementation intention: “When it is [cue], I will [action].”
3. Add Someone: Strengthen it into an obligation intention: “When it is [cue], I will [action], with [person].”

The Bigger Lesson

Habits aren’t just about discipline; they’re about design. Implementation intentions give them structure. Accountability makes them resilient.

That’s the hidden power of obligation intentions: they don’t just support the easy wins—they safeguard the harder ones. By weaving in the quiet force of showing up for someone else, they transform “I should” into “I will.”

REFERENCES

1. Gollwitzer, P. M. Implementation intentions: Strong effects of simple plans. American Psychologist. 1999. 54:493–503.
2. Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta‐analysis of effects and processes. Experimental Social Psychology, 38, 69–119
3. Burke, S. M., Carron, A. V., Eys, M. A., Ntoumanis, N., & Estabrooks, P. A. (2006). Group versus individual approach? A meta-analysis of the effectiveness of interventions to promote physical activity. Sport & Exercise Psychology Review. 2006; 2:13-29.
4. Wing RR, Jeffery RW. Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. J Consult Clin Psychol. 1999; 67:132-8.