Habit tracking has become a popular method for individuals seeking to improve their daily routine and overall wellbeing. The process involves monitoring and tracking habitual behavior, whether that be physical activity, mindfulness, or other daily tasks. Habit tracking can help to identify patterns within one's own behavior and optimize daily routines to support improvements in well-being. If you're looking to begin habit tracking, follow these easy steps and find examples of habits you can start tracking today:
Step 1: Determine Your Goals
Before you begin habit tracking, it's important to identify your goals. What habits do you want to establish or improve? Are you looking to be more active, get more sleep, or reduce stress levels? Establishing your objectives makes it easier to select the habits you wish to track, and also monitor progress towards these goals.
Step 2: Choose Your Habits
After you have determined your goals, choose the habits you want to develop or improve. Avoid selecting too many habits to track in one go as this could overwhelm you or lead to loss of focus. Selecting two or three specific habits to track at first is an effective way to build momentum and consistency. Try selecting simple habits such as drinking enough water every day, doing 10 minutes of exercise, or spending ten minutes in quiet reflection each morning.
Step 3: Track Progress
When you've identified the specific habits you wish to track, create a tracker for yourself. You can use digital tools like an Excel spreadsheet or habit tracking apps like Fabulous, Habitica, or Streaks. Or, we recommend using pen and paper to create your own tracker. (Here's a quick look at mine!) Once you've established your system, start tracking your daily behavior and recording data.
Examples of Habits to Track:
- Daily exercise: You can track the number of steps walked, minutes of physical activity, or total distance achieved on the bike, treadmill, or elliptical trainer.
- Mindfulness: Make yourself sit for ten minutes in silent reflection every day. Use apps like Headspace or Calm to guide you through meditation.
- Learning: Dedicate yourself to spending 30 minutes reading a book, learning a language, or practicing a skill each day.
- Drinking water: Track daily water intake and ensure that you consume eight glasses of water each day.
- Sleep: Track the time you wake up and go to bed, your total sleep duration, and quality of sleep to improve your sleep habits over time.
Habit tracking is more than just measuring behavior; it is a tool for self-improvement. The habit tracker serves as an accountability tool helping you actualize your goals, establish consistent routines, and improve overall well-being. So why not give it a try? Start today and see the improvements that come with consistent, daily habits.