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The Ultimate Habit Tracker Guide

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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The Ultimate Habit Tracker Guide

The Ultimate Habit Tracker Guide

https://jamesclear.com/habit-tracker

jamesclear.com

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Key Ideas

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 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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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.
Making Your Habits Stick

To make any habit stick in the long-term (keystone or not), do it regularly. 

The more often you do the habit, the more you'll get used to it, and eventually, you'll do it wi...

Keep Track Of Your Habit Every Day

It helps to know how often you’re succeeding (or not). Use whatever works for you: pen and paper of habit tracking apps.

A simple way to keep track of your progress is to mark each day you complete your habit on a calendar.

Start Small

Do the minimum you can and be consistent in your behavior.

To create a new habit, you must first simplify the behavior.  A good tiny behavior is easy to do — and fast.

4 more ideas

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.