How to Use a Habit Tracker to Set Yourself Up for Success
We've all been there before, we decide we're going to change our habits, we give it a solid go for a week or two, and then you fall off. Back to square one. Ugh.
Many popular sources state that it takes approximately 21 days to form a new habit. While this may be true for some people, we are all quite different. According to a study done by the European Journal of Social Psychology, it took their participants anywhere from 18 to 254 to start to feel like their chosen habit was "automatic".
I'd love all my habits to feel as automatic as going through the Starbucks Drive-Thru please! Haha. Since incorporating a habit tracker into my life, I've definitely found myself slowly starting to get into a routine of doing things I didn't want to do before, and they're starting to get easier to do over time.
Get A Habit Tracker
That's where Habit Trackers can be a very good tool to start to rewire your body to perform tasks you want it to do seemingly automatically. It gives you a sense of accomplishment at the end of the day. Kind of like when we were kids and your teacher would give you a gold star for tasks performed. I even highly encourage pretty stickers on habit trackers!
If you don't have a Habit Tracker already, click here and get access to the Dream Vault to get your Habit Tracker & many more resources.
What Sorts of Activities Are Habit Trackers Good For?
All of them! No, seriously. Anything you struggle to remember to do on a daily basis that you want to incorporate into your life. From remembering to take your vitamins, to flossing, to reading your favorite book. Nothing is off the table.
Try to make them simple tasks at first to build into bigger and better habits. For example, on your first month of trying to build better habits, you may decide you want to run 5 days a week ultimately... but you haven't been off the couch in 2 years. Make your habit to put on your sneakers and walk out the door. It sounds silly, but if it feels manageable you will do it. You more than likely will end up going for a walk or run, but if you're not feeling it one day, at least you accomplished getting out the door. Once that starts to feel automatic, you can build on it.
An Example of Building Up A Habit Would Be:
Put on sneakers and walk out the door
Walk to the mail box
Walk around the block
Walk 1 mile
Walk 5 miles
Run 1 mile etc etc.
It doesn't mean that each of those things are all you would do, but that you would get to check off your habit tracker if you at minimum did this thing. Baby steps. I know we all want to be marathoners today, but seriously how many times have you tried to do everything absolutely perfect and fallen short, only to beat yourself up? We want to set ourselves up for success and self-love, so start by giving yourself habits you 100% cannot fail at. I mean even on your worst day, you can put on your sneakers and walk out the door right?
But what if I don't want to do every habit every single day?
Then don't! Decide ahead of time how many times a week/month you want to do it, and block out the days you don't need to track it. By blocking out the days you don't have to do something, it makes the tracker look less daunting, so go ahead and plan those off days in advance to make life easier, and be able to stick to a schedule.
“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.” ―Colin Powell
Make sure to enjoy the journey! Don't stress too much, and pat yourself on the back for your wins, and let go of your shortcomings. Every day is a new day to kill it!
Download your free Habit Tracker here
Start with habits that are small and achievable first
Once those habits start to feel automatic, start to level up your habits
Have fun with it!
If you're having trouble coming up with ideas for your habit tracker, here are 72 Ideas for Your Habit Tracker! Enjoy!
Now go get it girl!