- Online. Track your habits online
- Printable. You can print it for offline use
- PDF. You can save it as a PDF
- App. Use it on your smartphone with the Google Sheets App
Habit Trackers: How They Work and How to Use Them
Many people strive to improve themselves in one way or another. Whether it’s getting more sleep and exercise, or spending more time doing the things we love, our ideal selves drive us to be better. They symbolize our belief in our own potential to live in alignment with our values.
The drive to improve is also why strategies and tools that enable us to track our behaviors are so potentially gratifying. It feels good to see ourselves moving closer to our goals.
One of these tools is the habit tracker—used to record our behaviors and visualize a trajectory toward better versions of ourselves.
Renowned entrepreneur Jim Rohn spoke to the power of habit when he said, “Success is nothing more than a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.”
Indeed, the small things we do on a day-to-day basis make up who we are. And habit trackers are a great lever to change them.
That is, if they work.
Oftentimes, habit trackers don’t work if they are designed or used improperly. It’s important to understand how to use a habit tracker so we can make the most of a potentially effective behavior change tool.
What is a habit tracker?
A habit tracker can be as simple as pen and paper—e.g., printable grids and customizable habit-tracking journals—or digital templates, such as our Google Sheet version here.
How do habit trackers work?
Habit trackers work by increasing motivation and accountability—in many ways, their strategies leverage parts of the Nir Eyal’s Hooked Model.
Digital habit trackers can send scheduled push notifications and reminders that serve as the cue to perform an action. That’s why they are particularly helpful for habits that require external triggers: They remind us to do the action at the right time.
Proper timing makes the action part of the Hooked Model easier. For example, you’re much more likely to make your bed in the morning, when you’re at home, than at 2pm when you’re out of the house. Making the action easier also increases the chance that people will stay in the loop.
After we complete an action, we mark it as “complete” in our tracker, which not only increases the reward we feel but also enables us to picture our progress.
Habit trackers also capitalize on a powerful part of the Hooked Model: investment. Investment refers to the process of the service improving every time a person uses it. It keeps users engaged in a service because they have unlocked a better experience and have something to lose if they stop visiting.
Habit-tracking apps in particular take advantage of investment by using gamification: Users return to the app and continue their routine because they don’t want to lose their streak, badge, or other investment.
Habit trackers also help us focus on the behaviors we want to work on. By putting them down on paper or typing them into an app and having that list handy, we externalize our goals and increase accountability. Some tracking apps have social features that allow you to share your goals and progress with friends, which adds variable rewards, ups the ante, and theoretically keeps you motivated.
Why habit trackers sometimes don’t work
Many of the “habits” that people try to build using trackers are not habits at all. A habit doesn’t require conscious thought or deliberate practice—it happens automatically when cued by a trigger, like turning the lights off when you leave a room.
Yet people often track actions, like meditation, that require both conscious thought and deliberate practice. These actions should be labeled “routines” rather than “habits.”
This distinction is helpful in explaining why habit trackers sometimes don’t work.
Often, people pick something too ill-defined or hard to measure and expect to automate behaviors that simply aren’t automatable. These unrealistic expectations can push people to fall off the wagon when the behavior never becomes easy and can lead to feelings of disappointment and shame that deter them from achieving their desired behaviors.
How to use a habit tracker
When you choose the habits you’d like to add to the tracker, be mindful of which behaviors can become automatic habits and which are more deliberate—you don’t have to exclusively include the former, but it’s a good distinction to note upfront.
To decide what to track, break down the domains of your life and brainstorm a list of behaviors you’d like to regularly incorporate into each domain:
- Health (drinking water, working out, taking medications, flossing)
- Self-care (meditating, reading, journaling, learning a new skill)
- Relationships (talking to family members, spending time with kids)
- Work (arriving on time, upskilling)
Try it yourself
Now that you have a sense of what habit trackers are, how they work, and what to watch out for, you can experiment with them and get a sense of how they work for you.
Everyone has different ideas of what the ideal self is, and we all respond differently to external rewards and motivations. The journey toward your ideal self is ongoing, so you might as well go forward with self-compassion and curiosity to enjoy it along the way.
Annie Graham is a former software engineer and current doctoral student in clinical psychology.
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