Close your eyes and picture the ideal version of yourself. What do you want to learn? What do you want to be really good at, or focus on more? Working out regularly and eating well? Seeing friends and family more often? Reading a book every month? It may all be a great vision, but it is hard to take on at once. Let’s break it down.
Tracking your spending is a great example of a habit that pays off: a few seconds a day give you a clear view of your money. The same approach works for any other part of your life.
Understand why tracking habits matters
Small progress matters. Who we are is built from the small things we choose to do every day. And when we start a new habit, it is tough. Doing it, thinking about it, staying consistent. Without seeing a big change, it is hard for your mind to tell your body: do it again.
That is where tracking helps. Seeing your progress gives you proof of your effort. That visual proof feels rewarding and keeps you motivated over the long run. Quick, simple feedback shows you how well you are doing and nudges you to improve.
Decide what to track
To reach your goals, pick your priorities and start with just a few. Too many habits at once will overwhelm you, and you will quickly lose track. Before you choose, write down everything you would like to improve in different areas of your life.
Let’s start!
Knowing exactly what you want to improve is a good start. A simple habit tracker helps too, whether it is an app, a calendar on the wall or a notebook. Here are 10 tips to stay on track and motivated.
1. Keep it simple
Don’t overdo it at the start. It is easy to write down 10 habits you want to follow, but much harder to stick to them. Start with one, and add more once you feel comfortable. That way you are less likely to give up right away.
2. Keep it short
This may sound silly, but stay with us. Say your goal is to meditate for an hour a day. Start with five minutes. Some days five minutes will feel like plenty, other days you will want to go longer. When you are building a habit, what matters is that you spent a small piece of your time on your goal.
3. Don’t compare
Everyone has their own pace. You might run 10K without breaking a sweat, but find learning a new language painful. We are all good at different things, so don’t expect to be an athlete after one run or speak fluent French after one lesson.
4. Find a companion
You don’t have to do this alone. Find a friend who will support you no matter what. The best way is to build good habits together. If your friend wants to help but doesn’t want a new habit, ask them to check in with you from time to time. A quick check-in always helps. Whatever you do, don’t keep your habits secret. Telling people what you are aiming for makes you feel more committed.
5. Focus on the future and think long term
Picture yourself once you have mastered the habit, and work toward that. Don’t compare yourself with yesterday. Compare your progress over weeks, months or years. Write down how you feel. Take photos of how you look. Record videos of yourself speaking the new language.
6. Plan your day
The easiest way to stick to a habit is to put it in your calendar before the day starts. Want to work out? Set an earlier alarm with a clear plan, or block a slot in the evening. Add it to your daily to-do list. Don’t leave it to chance. Make it part of your plan.
7. Limit distractions
Make it easy for yourself by cutting down the steps you need to take or think about. If you want to study in the morning, clear your desk the night before. Prepare a tidy, productive space so nothing holds you back. Doing it in the same place at the same time helps too. If your habit happens outside the home, like going to the gym, pack everything the night before and leave it by the door, so all you have to do is grab it and go.
8. Celebrate success
Sticking to your goals is great, but don’t be too hard on yourself, and celebrate small wins. Rewards give you something nice to look forward to after working hard. A meal out, a day off or a day in nature: any small reward that makes you happy works.
9. Make it stick
How long does it take for a habit to become automatic? In a well-known study from University College London (2009), it took participants anywhere from 18 to 254 days, with 66 days on average. Everyone is different, but one thing is sure: it gets easier with time. Think like a scientist. Run your own experiment and measure how long it takes you.
10. Don’t break the chain
A habit tracker shows you your streak. The unwritten rule is that the longer your streak, the more likely you are to keep it going another day. So get to work and watch the numbers grow!