Whenever you want to create new behaviors, it’s a good practice to measure them.
Research shows that people who track their progress are much more likely to get their desired results.
- People who keep a daily food log lose more weight faster1.
- Smokers who log their cigarette consumption are more likely to quit2.
- Students who track their study habits feel more motivated and focused3.
One simple, fun, and effective way to track your behaviors is to use a habit calendar.
This is a tool you use to measure your progress on your desired habits month-by-month:
There are three major reasons why a habit calendar is so beneficial:
- It continually reminds you to act on your most important habits.
- It provides instant gratification each time you put an X on it.
- It creates habit streaks that you’ll want to keep going.
If that sounds helpful, I warmly recommend you create a habit calendar.
Write down a few simple habits and put the calendar someplace where you’ll see it often.
You’ll probably be surprised at how quickly your new behaviors will start to form.
- Weight Loss During the Intensive Intervention Phase of the Weight-Loss Maintenance Trial
- Self-Efficacy and Motivation to Quit of Smokers Seeking to Quit: Quantitative Assessment of Smoking Cessation Mobile Apps
- App-Based Habit Building Reduces Motivational Impairments During Studying – An Event Sampling Study