techniquebeginnerconcrete

Habit Tracking

Recording each execution of a habit to make progress visible and create immediate satisfaction (Law 4: Make It Satisfying).

In Depth

Habit tracking provides immediate gratification for behaviors with delayed rewards. The act of marking an X on a calendar or checking a box in an app creates a visual streak that becomes motivating in itself. Tracking also increases awareness of your behavior and provides clear evidence of identity change. The cardinal rule: never miss twice—one slip is an accident, two is the start of a pattern.

Example

Use a wall calendar to mark an X for each day you exercise. The visual streak becomes motivating—you don't want to break the chain. If you miss a day, the rule is to never miss twice in a row to prevent a lapse from becoming a pattern.

Common Misconception

Tracking is the goal, when it's actually just a tool to make progress visible—some people get so focused on tracking they forget to focus on the actual behavior.

Source

Atomic Habits

James Clear

trackingmeasurementfeedbackmotivation

Related Concepts

builds on

Test Your Understanding

active recallmedium

What is the 'cardinal rule' of habit tracking that Clear emphasizes?

applicationmedium

You've been tracking a daily writing habit for 30 days with a perfect streak. Today you missed. What should you do tomorrow, and why?