Why Your Habit-Tracking System Might Be Doing More Harm Than Good

When to Stop

Habit tracking is great for setting up the groundwork for new behaviors but can easily be misused. For example, I found harm in tracking existing behaviors (something I think is rooted in a fear of perfectionism. See The Bad Bitch Business Bible) as well as behaviors I wanted to eliminate.

Don't Track Existing Behaviors

Checking boxes and seeing tasks crossed off (see Stop Making To-Do Lists*) can be satisfying. You feel like you're accomplishing something, and you can look back at the week/month/year and say, "look at that, I did [X] every day". This is not helpful once you find it harder to not do [X] rather than do [X]. For me, this was exercise - I've used it as a coping mechanism, to procrastinate, to feel good, you name it. One thing was clear to me though, I certainly didn't need a reminder to do it, I didn't need to cross it off, but I did. For years. Merely monitoring established routines wasn't propelling me forward, it was keeping me small. Who was checking to see that I had done this? Would I get deemed a "good girl" for being consistent with this habit? Unfortunately, my realization did not come about on my own, but instead, from a hip injury that unwillingly threw my routine off-course. I clung to what I knew until I realized it was doing more harm than good. I have always relied on my athleticism; I could never imagine a world where I couldn't do the splits, handstands, or run a 10k. I went from being able to swim, bike, and run in a single morning to hardly being able to walk. That scared me. I needed a new coping mechanism and an adapted exercise regime. And now, with more focus than ever, I had found a goal: to heal. Once I had that in place, the rest seemed easy. This goal led me to realize that for genuine progress, I needed to transition from mere habit tracking to setting intentional goals.

Effective Goal Setting

In November '22, my partner and I started a ritual of setting up monthly OKRs. This has been an ongoing challenge for me to set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals. What is the objective, and how are you going to get there? When I look back at the collection of OKRs over the year, I recall how difficult some of the conversations were for me to get to a clear objective, especially around sensitive topics*. These were things I wanted to change but didn't know how, or felt weak for not being able to do it on my own already (here's that "Good Girl Brainwashing" again, but with the fear of failure). I couldn't have asked for a better partner at this time. Though it may have been frustrating, I grew tremendously by answering, "What does success look like?"

Collecting Data for Personal Growth, Self-Reflection, and to Make Informed Decisions

Practicing Mindfulness

Success for me was getting back to what I knew. With my deep-rooted reliance on athleticism, I faced the reality of my limitations as a stark contrast to the active lifestyle I embraced. This is where wellness apps and physical therapy played a pivotal role, marking the beginning of my transformative #healingera*. I integrated various elements into my morning routine* (also tracked):

• Cold Plunge & Weigh-In: A refreshing start to the day, combining the invigorating effects of cold exposure with a mindful check-in on my body's well-being.
• BCAAs & Vitamins: Nourishing my body with essential nutrients to support recovery and overall health.
• Meditation with Balance: Using the Balance meditation app to cultivate mindfulness and mental resilience, laying the foundation for a positive mindset throughout the day.
• Psychology Readings on Noom and Reframe: Delving into psychological insights provided by wellness apps like Noom and Reframe to foster a deeper understanding of my behaviors and habits.
• Physical Therapy: Incorporating a tailored physical therapy routine to address the specific needs of my healing body, guided by professionals who understood the intricacies of rehabilitation.
• Family Walk: Sharing moments of movement and connection with my loved ones, turning a daily walk into a meaningful ritual.
• Plan 3 Things for the Day: Setting intentions for the day ahead, aligning my goals with my newfound focus on holistic well-being.
• Write 10 Ideas: Engaging in a creative exercise to stimulate my mind and encourage innovative thinking.

Two months later, as I emerged from the healing phase, I no longer needed intensive physical therapy. Interestingly, as my body healed, so did my morning routine evolve. Three months later, my mornings have become more fluid, reflecting a journey of adaptability and growth. Now my routine includes:

• Quick Shower & Weigh-In: A streamlined start to the day with a quick shower and a mindful check-in on my weight.
• 24oz Water: Hydration as a priority for overall well-being.
• Meditation with Balance: Continuing my mindfulness practice for mental clarity.
• Read ~10 Pages of Self-Improvement: Nourishing my mind with self-improvement literature to foster continuous growth.
• Exercise (Optional): Incorporating exercise as an optional element, recognizing it as a choice rather than an obligation.
• Family Walk: Maintaining the cherished tradition of a family walk for shared moments of connection.
• Plan 3 Things for the Day: Setting intentions for the day ahead.
• Write 10 Ideas: Stimulating creativity and fostering a proactive mindset.

At this stage, the only aspects I continue to track are my reading and writing activities. Everything else has seamlessly transitioned from tracked habits to ingrained lifestyle practices, emphasizing adaptability and flexibility in my wellness journey.

How to Use Habit Trackers for Your Benefit

Set monthly goals with measurable progress indicators. Establish success metrics and reevaluate them when they no longer serve you. Automate wherever possible—let your Garmin auto-track activities, use a meditation app that "checks-in" for you. Reserve tracking for habits in the making, using them to turn a previously unconscious behavior into a conscious one.. then back into an unconscious one. Habit trackers should be tools serving you, not the other way around. Use them strategically, learn from the patterns, and evolve.

To the spirit of progress that guides us through every step of our journey. May your path be filled with continuous growth, self-discovery, and the unwavering belief in your ability to evolve. Until we meet again in the pursuit of progress, keep thriving.