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The Ultimate Habit Tracker Guide

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https://jamesclear.com/habit-tracker

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The Ultimate Habit Tracker Guide
This article includes an excerpt from Atomic Habits, my New York Times bestselling book. If you want to stick with a habit for good, one simple and effective thing you can do is keep a habit tracker. Here's why: Elite performers will often measure, quantify, and track their progress in various ways.

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Habit tracking

Is a simple and effective thing to do if you want to stick with a habit for good. No matter the format (calendar, journal, app), it provides immediate evidence whether you are making progress or...

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The power of habit tracking:

  1. It creates a visual cue that can remind you to act.
  2. It is motivating to see the progress you are making. You don't want to break your streak.
  3. It feels satis...

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To make habit tracking easier:

  1. Manual tracking should be limited to your most important habits
  2. Record each measurement immediately after the habit occurs

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When your habits break down

The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing one day in keeping a habit is an accident. Missing twice is the start of a new habi...

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SIMILAR ARTICLES & IDEAS:

The Habit Loop

The Habit Loop

The cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.

Together, these fo...

5 primary ways that a new habit can be triggered

  • Cue 1: Time - Most common way to trigger a new habit
  • Cue 2: Location - Most powerful driver of mindless habits and also the least recognized
  • Cue 3: Preceding Event - Many habits are a response to something else that happens in your life
  • Cue 4: Emotional State - emotional state is a common cue for bad habits
  • Cue 5: Other People - people you surround yourself with can play a role in your habits and behaviors.

Keystone Habits

They tend to have ripple effects which change your behavior in unexpected ways.

The power of a keystone habit draws from its ability to set off a chain reaction that causes other...

Examples of Keystone Habits

Exercising regularly is for many people a keystone habit because when they do it, they also make healthier eating and life choices and procrastinate less.

Other keystone habits include: meditation, reading, writing and socialising. They provide a nice foundation for a healthy life in all domains

Identify Your Keystone Habits

Look for behaviors that have a ripple effect, and change your other behaviors without extra effort. 

Also, pay attention to how you see yourself when you do a particular habit: Does it change your self-image? Do you feel better when you think of yourself as a person?

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Priming the Environment

Whenever you organize a space for its intended purpose, you are priming it to make the next action easy. This is one of the most practical and simple ways to improve your habits.

Ideas to prime your environment

  • To draw more: Put your pencils, pens, notebooks, and drawing tools on top of your desk, within easy reach.
  • To exercise more: Set out your workout clothes, shoes, gym bag, and water bottle ahead of time.
  • To improve your diet: Chop up a ton of fruits and vegetables on weekends and pack them in containers, so you have easy access to healthy, ready-to-eat options during the week.

Make bad behaviors difficult

If you watch too much television, unplug it after each use. Only plug it back in if you can say out loud the name of the show you want to watch. (Which prevents you from turning on Netflix and “just finding something” to watch.) This setup creates just enough friction to prevent mindless viewing.