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INSIDE THIS ISSUE 1 2
Remembering the Day the Music Died Ways to Disconnect From Technology Are You Covered for a Rideshare Accident? A Cinematic Cure for Seasonal Depression Curried Steak With Scallion Rice and Peas Retrain Your Brain With Habit Tracking
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YES, HABIT TRACKING ACTUALLY WORKS! THE EASY WAY TO STAY MOTIVATED
Back in the 1980s and ’90s, almost every sports movie included a training montage — and no montage was complete without a giant paper calendar hanging on the hero’s wall. As time ticked by and the big game or contest approached, the hero crossed the days out one by one. Each square was a success, and it was another day of training down! It sounds silly, but according to habit expert and “Atomic Habits” author James Clear, that giant calendar isn’t just movie magic. It actually works! For some people, tracking their habits — literally writing down their successes and failures in order to keep a record — is an effective way to build and stick with new routines, like New Year’s resolutions. In his book, Clear writes that habit tracking works because it makes a particular behavior “obvious, attractive, and satisfying.” Tracking our habits in a visible place (like a calendar
on the wall) reminds us to keep our “streak” of good behavior alive and holds us accountable if we mess up. It also just feels good to cross a square off of the calendar.
build better spending habits, put your credit card statements (which track your spending automatically) front and
center. If you want to take more steps each day, buy a Fitbit so you don’t have to count them. That said, if you go the pen-and-paper route — or prefer an Excel spreadsheet — Clear suggests
“The most effective form of motivation is progress,” Clear explains. “When we get a signal that we are moving forward, we become more motivated to continue
tracking your habit immediately after you finish it. That
down that path. In this way, habit tracking can have an additive effect on motivation. Every small win feeds your desire.” You don’t need to use a ’90s calendar to track your habits in 2022. Instead, Clear recommends leveraging technology to make tracking as easy as possible. If you want to
way, you’ll associate your positive behavior with the rush of satisfaction you get from checking a day off the calendar. To learn more about Clear’s methods and download his free Habit Tracker Template, visit AtomicHabits.com/tracker.
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