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5 Steps to Keeping a Promise

As we look back at 2021

and into 2022,

let's think about finishing strong and

starting smart.

These steps are not just for the new year but ANYTIME you need a little help with keeping your word, especially to YOURSELF.

Let's start with defining what a PROMISE is.


A declaration or assurance that one will do a particular thing or that a particular thing will happen.

How would you define "PROMISE"?

Here's my definition.

A promise is an intention to do what you say you will do. It can be made to another person but more importantly, to yourself.

Promises are easy to keep when there is accountability or a witness.

This may be why keeping a promise to yourself is the hardest one to keep.

No one else knows.

You can break your promise without it (seemingly) effecting anyone or anything else.

But when a promise made to yourself is broken, it can lead to guilt, shame, stress, anxiety, frustration, physical symptoms like headache, muscle tension, nausea, ulcers.

(This is starting to sound like a package insert for a prescription drug!)

Promises can be a good thing. It can also be the source of conflict.

What do you need in order to keep your promises to yourself?

5 Steps to Keep a Promise

(Notice how it doesn't say)

5 EASY Steps

Keeping a promise takes effort.

Keeping a promise takes help from someone who can be objective and help you gain insight. (Like ME)


Did you make a New Year's resolution?

How's it going so far?

My guess is that you are still going strong and checking off those boxes.

That's great!

Keep this article for the end of February when things start to slide

Here are a few things that can help you make and keep a promise any time of year.

1- Lower the Bar

2-Make it a Priority

3-Write it down

4-Keep track

5-Celebrate your WIN

Step 1 Lower the Bar

James Clear, author of Atomic Habits, talks about how to create a habit by taking one step toward your goal each day.

If we attempt to achieve our goals too fast, we will give up, quit, fail.

It reminds me of that saying

"How do you eat an elephant?

One bite at a time."

One example is exercise.

Your goal could be weight reated, strength related, size related.

It's not going to happen over night.

"Lower the bar" by asking yourself

"What would a (fill in the blank) person do? Then do that.

"A fit person would do exercise every day".

So, the 1st step you could take is

set out your workout clothes the night before.

That's it!

If you put them on, you went beyond your goal.

Once you make it a habit, you will naturally do the next thing.

"Lowering the bar" is just setting yourself up for success.

Step 2-Make it a Priority

We prioritize what is important to us.

We make time for what we value.

Everything else is extra, busy work, unnecessary.

I don't know about you but if it's not on my calendar, it doesn't happen.

I drive my family nuts with this!

"Put it on the calendar." is heard daily here.

Scheduling is meant to keep things in order.

It also relieves the mental load of remembering everything that is going on and leaves more room to be present.

You will have more success in achieving your goals and being more productive if you keep your priorities in order.

So, what are your priorities?

What do you value?

Where do you need to make adjustments in how you spend your time?

Step 3 -Write it Down

Sticky notes were made for a reason.

They help us remember important information

They can be put anywhere

They are simple and cheap

I have sticky notes all over my computer monitor, bathroom mirror and back door.

I notice when I write something down, I remember it.

Something about getting it out of my brain and to a place I can see it makes it more concrete.

Sticky notes are just one way to remind you of the promises you have made and want to keep.

Making notes in your phone is helpful

Setting a reminder or alarm each day with that promise brings it to mind.

Writing it in your journal each day and evaluating it weekly helps too.

I have a client who is an artist, she uses her creativity to make beautiful art with her yearly goals and hangs it on her wall.

What are some ways you can make your promise stick by writing it down?

Step 4-Keep Track

How's it going?

Are you closer to reaching your goals?

What is working? What isn't?

These are just some of the questions you can ask yourself when you keep track of your progress.

When you keep a record of your achievements, progress, even set backs,

you can make adjustments, stay on track and celebrate your accomplishments.

You will build confidence, stay focused and feel a sense of pride as you move toward your goals.

There are many systems to keep track of progress.

Spreadsheets, analytics, client feedback.

What is one way you can keep track of being a promise keeper?

Step 5-Celebrate!


You did it!

You followed through on what you said you would do!

How does it feel?

Even if it's the smallest "WIN"


Patting yourself on the back or

giving yourself a High 5 in the mirror

may seem awkward but

you deserve it!

Be proud of yourself.

This is just proof that you can do it.

You can do hard things

You can do important things

You can do anything

I believe in you .

I hope you can believe in yourself too!

I would LOVE to celebrate with you and hear about your promises and how it's going.

Remember, I'm here for you if you want help with any of these steps and guiding you on your journey of keeping your promises to yourself.

Reach out for a complimentary consultation to see if it time to start working together toward your goals.

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