I have a love-hate relationship with tracking habits and activities.
I wish I could get results and make great choices without tracking, but if I’m honest with myself, I’m WAY more consistent and focused when I do.
Tracking makes me more aware of my habits, and when you measure something, you naturally try to improve it.
As James Clear says, "You do not rise to the level of your goals. You fall to the level of your systems." It’s those small, daily actions that lead to the big changes we want to see.
Here are a few things I’ve learned about habit tracking:
- Don’t Overtrack. I used to track EVERYTHING—from dates with my husband to calories and the number of times I went live on Facebook. I spent more time curating the perfect life than living it. Now, I focus on the most important habits. Remember, just because you’re not tracking something doesn’t mean you’re not doing it
- Performing the Habit Might Not Be Enough.
This is especially true for activities like dates with your spouse. You can go through the motions just to tick the box, or you can be more intentional and present.
- Assess Progress Toward Your Goal.
If you’re tracking calories and workouts, make sure to check your progress occasionally—whether through a weigh-in or a body composition check—to ensure your habits are moving you toward your goals.
- Be Specific with Your Goals.
If your goal is mindful eating, for example, make it specific: aim to eat mindfully for at least one meal a day.
- Take Out the Drama!
Tracking habits is all about DATA. Ditch the shame and guilt when you’re not perfect. You’ll find you’re WAY more consistent when you approach tracking this way.
- It’s OK to Take Breaks.
I don’t always track if I’m away or if it would be super inconvenient. Sometimes, I take weeks or even months off, and that’s perfectly fine.
To make habit tracking easier, I’ve created a Google spreadsheet that helps me track my daily habits.
Send me a dm or email me: tanja@tanjashaw.com to download it!
Take a listen to today's episode and I’d love to hear how it’s working for you and what habits you’re focusing on!
Tanja x
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