We get it, forming and maintaining good habits can be a challenge. Whether you're trying to exercise more, eat healthier, read regularly, or even simply reduce screen time (sorry, we’re not helping here, we know), consistency is key. But how can you ensure you're sticking to your goals? Well, one of the answers lies in habit tracking.
Habit tracking is a powerful tool to help you stay accountable to yourself, measure your progress, and hopefully maintain motivation along the way. By keeping a record of your actions, you’ll gain insights into your behaviours, perhaps identify patterns, and develop routines that support your long-term success. Whether you’re a beginner looking to introduce a new habit or someone who wants to optimise an existing routine, tracking your habits can make all the difference.
What is a Habit, and Why Does It Matter?
Now, before we dive into why habit tracking works and how to go about tracking habits, let's outline and truly understand what a habit actually is in the first place. Habits are automatic behaviours that we perform with little conscious thought, often triggered by specific cues in our environment. They are formed through repetition and can be both beneficial and detrimental to our well-being. Understanding the nature of habits is crucial because they make up a significant portion of our daily actions. In fact, research from the
American Psychological Association indicates that about 43% of a person’s daily behaviour is performed out of habit.
At its core, habit tracking can tap into the psychology of motivation and reinforcement. When you see progress, it creates a sense of achievement, making it easier to continue. It can also eliminate the guesswork. So, rather than relying on memory to determine if you've been consistent, a habit tracker provides a clear visual representation of your efforts. More importantly, tracking habits helps build momentum. The longer your streak of completed habits, the more invested you become in maintaining them. This psychological principle, known as the “streak effect,” is a major driver behind successful habit formation. If you’re on Snapchat or Duolingo then you might have come across the concept of a “streak” previously. Seeing a row of checkmarks or a series of completed days fosters a sense of accomplishment that encourages further action.
Traditional or Digital Habit Tracking?
There are many ways to track habits, and the best method is the one that fits seamlessly into your lifestyle. There’s no right or wrong here and we certainly wouldn’t judge. It has to work for you, at the end of the day. We know that some people thrive with digital tools, while others simply prefer the power of a pen and paper. With the rapid evolution of tech, habit tracking apps have become incredibly popular. These apps provide their users with an intuitive way to monitor progress, set reminders, and analyse data. Many apps offer features such as streak tracking that we referenced earlier, alongside progress reports, and even gamification elements such as badges and points, to make the process more engaging and fun.
Now, we know we're pretty prejudiced, but at uRoutine we think that what we’re building is going to be a game-changer. uRoutine is being developed to help you track routines, habits, goals, and objectives in a way that’s sociable and keeps you accountable. Unlike other habit trackers, uRoutine brings in a community aspect. Think of it as a social network for goals and objectives – for people to achieve more. This way, it can ensure that you stay motivated and engaged. Additionally, with smart reminders and real-time insights, you’ll always know where you stand on your journey to self-improvement.
One of the main advantages of using an app is obviously its convenience. Your phone is probably always with you (unless one of your habits is a digital detox or minimised screentime), making it easier to log habits in real-time. Additionally, some apps integrate with wearable devices like Apple Watches and Fitbits, offering automated tracking for activities like step counts, sleep cycles, and water intake. However, for some people, the constant notifications or digital interface may be overwhelming. In such cases, a more traditional approach might be preferable.
If you enjoy writing things down, a paper habit tracker could be the best choice. Many people find that physically marking off a completed habit feels more satisfying than tapping a button on a screen. In recent years, there’s been a surge in bullet journals and habit-tracking calendars, laid out in a way specifically designed to help with habit tracking. Otherwise, a simple notebook will probably work just as well for this method. The act of writing things down can also enhance memory and reinforce commitment. On the downside, a paper-based system requires discipline to maintain. If you frequently forget to update it or misplace your tracker, it may not be the most effective solution. If you are trying to form habits to keep your desk tidy and in order – perhaps a pen and paper would be a good starting point though!
For those who enjoy structure and data analysis, spreadsheets offer a flexible way to track habits. With tools like Google Sheets or Excel, you can create customised charts, colour-coded progress indicators, and even formulas to calculate streaks or success rates. We know, we know – a lot of people loathe spreadsheets and feel a complete repulsion towards them. But there are some who love them! This method works particularly well if you’re tracking multiple habits or want to observe trends over time with custom graphs, charts and designs. They also allow for greater personalisation, letting you add notes, comments, and reflections. Remember what we said earlier? It’s about what works for you. Obviously though, these custom spreadsheets do require a bit more effort to set up compared to other methods.
TL;DR? Quick Ways to Track Habits
We get it, you’re busy. If you're simply looking for some quick ways to track habits, then here are our habit tracking suggestions:
- Use a Habit-Tracking App – Digital tools like uRoutine help you track habits efficiently with reminders, streaks, and social accountability.
- Keep a Paper Journal – Writing habits down in a bullet journal or calendar can make tracking more intentional and rewarding. .
- Try a Spreadsheet – Use Google Sheets or Excel to create charts, visual progress indicators, and long-term trend analysis. .
- Use a Physical Habit Tracker – Printable habit trackers or whiteboard charts provide a simple, non-digital method of tracking. .
- Join a Habit Accountability Group – Having a support system, like the community in uRoutine, can help you stay committed to your goals.
Staying Consistent with Habit Tracking
No matter which method you choose, the real challenge, ironically, often lies in maintaining the habit of tracking the habit itself. You may need to read that last sentence back a few times – we did when we wrote this! Many people start with enthusiasm and huge motivation, but lose interest after a few weeks, much like with new year’s resolutions. To make habit tracking a long-term practice and, ultimately, to see results, here are a few approaches you could try and considerations:
One of the biggest reasons people abandon habit tracking is because they overcomplicate it all. Start with a small number of key habits, rather than overwhelming yourself with an exhaustive list. As you become more consistent, you can gradually add more. Vague habits are difficult to track. Instead of "exercise more," define a measurable habit like "go for a 45-minute walk daily." Clear, specific goals make tracking easier and progress more tangible. If you want more on goal tracking methodologies, such as SMART, check our
goal tracking methodologies guide, to help you write more specific, clear and effective goals.
The second thing to consider is the obvious reality that “life happens”! Missing a day or two doesn’t mean you’ve failed. Rather than being discouraged by occasional setbacks, focus on long-term consistency. A good rule of thumb is the "never miss twice" approach – If you skip one day, make it a priority to get back on track the next. Keeping your habit tracker in a visible place acts as a daily reminder. If you're using a journal, leave it on your desk. If you're using an app, place it on your home screen. The easier it is to access, the more likely you are to use it.
Finally, don’t be afraid to celebrate the small wins – however silly they may appear. Managed to drink 2 litres of water every day for a week? Celebrate it! Celebrating small wins is a key factor in maintaining motivation. Completing a week-long streak, reaching a milestone, or simply sticking with the process deserves recognition. Rewarding yourself reinforces the habit and makes the experience more enjoyable. Side note: if your habit is to eat healthily, try not rewarding yourself by undoing all that work and ordering a takeaway!
The Power of Accountability
As we referenced earlier, we’re all about accountability at uRoutine. Social accountability, we believe, is king, when it comes to achieving more. Tracking habits doesn't have to be a solo journey, in fact, it shouldn’t be! Many people find that sharing their progress with others enhances accountability. Whether it's through a habit-tracking group, a friend, or even social media, external encouragement can be a powerful motivator. This is exactly where uRoutine comes in, once we launch. If you’re keen to find out more and gain early-access, scroll to the bottom of this article, enter your email address and when we’re ready, we’ll let you know.
Habit tracking can be one of the most effective ways to create positive change in your life (yay!). Whether you prefer a digital tracker, a classic journal, or a structured spreadsheet, the key is consistency. Finding a method that suits your lifestyle will increase your chances of success and help you develop routines that stick. So, if you haven’t started tracking your habits yet, then now is the perfect time. And, if you’re looking for a solution that makes it easy, sociable, and effective - well, we know we’re biased, but uRoutine might just be what you need. Start tracking today, and let’s build better habits together!
