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.
continue 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 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 tracking your habit immediately after you finish it. That 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/tracke r.
“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
STAND MORE, SIT LESS
If you find yourself sitting behind a desk for most of the day, you aren’t much different from many other hardworking individuals. However, studies have shown that sitting down for long periods can lead to various health complications and concerns, such as high blood pressure, blood sugar, and cholesterol levels. Those who sit for most of the day are also more prone to obesity. Understandably, with many careers, it’s difficult to move, stand, and get plenty of physical activity. If you need ways to get in some extra movement while on the clock, here are some tips! Take movement breaks. Use a Post-It note, set an alarm, or have a coworker in the office remind you to get moving. Make it a point to get up and walk around the office, take a stroll outdoors, or even do some lunges or squats in your workspace every hour or every other hour. Even just stretching will help to get the blood flowing! 3 WAYS TO INCORPORATE MOVEMENT INTO YOUR WORK DAY
Commit to standing more. While you’re on the phone or engaged in tasks that allow you to stand rather than sit, go for it! Standing will burn more calories than sitting and is better for your muscles and posture. You can even invest in a standing desk if your work environment allows it! Swap out your chair for a ball. Exercise and stability balls make for great office chairs. Not only are they fun to bounce on, but they help to keep you moving while improving your posture. Before you invest in an exercise ball, check with your doctor to ensure it is safe for you to do so! No matter how you incorporate more time on your feet into your day, your health and body will thank you!
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