Habit tracking

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 need to change course.

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Self Improvement

jamesclear.com

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  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 satisfying to record your success in the moment.
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
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 habit.

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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 four steps form a neurological feedback loop—cue, craving, response, reward; cue, craving, response, reward—that ultimately allows you to create automatic habits.

It's where your brain specifically seeks the hit of dopamine you get from crossing off small tasks and ignores working on larger, more complex ones.

Pointing-and-calling is so effective because it raises the level of awareness from a nonconscious habit to a more conscious level. 

The more automatic a behavior becomes, the less likely we are to consciously think about it, so one of our greatest challenges in changing habits is maintaining awareness of what we are actually doing. 

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