Habit Tracking: A Visual Tool to Maintain Motivation

Who Can Benefit?

Habit trackers are highly effective for individuals who want to break negative habits, overcome addiction, establish new routines, or maintain consistency in recurring tasks. By providing a visual representation of your progress, habit trackers can help reinforce positive behaviour.

How to Use Habit Trackers to Stay on Track

  1. Choose Your Tracking Method: While you can purchase habit tracker calendars and journals, a simple calendar works just as well. Mark off each day you stick with your habit, creating a visual streak of your progress.
  2. Track Multiple Habits: If you’re tracking more than one habit, consider using a weekly calendar with days on the y-axis and habits on the x-axis. Use different colours for each habit to make your progress visually distinct and easy to track.
  3. Opt for a Visible Format: Although habit tracking apps and spreadsheets are available, having a physical tracker in your environment can be more effective. Seeing your streak every day can boost motivation and remind you of your commitment.

The Science Behind Habit Tracking

Habit tracking works by making your progress visible, attractive, and satisfying. When you see the progress you’ve made, it becomes easier to maintain momentum and continue the habit. The act of crossing off a day or checking a box provides a small dopamine hit, similar to the satisfaction of ticking off items on a to-do list. This dopamine release reinforces the habit, making it more likely that you’ll continue to stick with it.

Reference

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin.



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