{"id":1538,"date":"2021-03-12T09:52:19","date_gmt":"2021-03-12T08:52:19","guid":{"rendered":"https:\/\/joannearchibald.com\/?p=1538"},"modified":"2021-06-08T11:30:29","modified_gmt":"2021-06-08T09:30:29","slug":"keeping-track-to-build-new-habits","status":"publish","type":"post","link":"https:\/\/joannearchibald.com\/fr\/blog\/keeping-track-to-build-new-habits\/","title":{"rendered":"Keeping track to build new habits"},"content":{"rendered":"

If you\u2019re trying to establish healthy new habits, it can help to hold yourself accountable using a home-made habit tracker. I tried one out for a month and learned some valuable lessons in the process.<\/strong><\/p>\n

As a former nail-biter, I speak from experience when I say that it is hard to break a habit. However, this month I learned that it can be just as hard to form a new habit. In January, I made a list of some healthy things I wanted to do for myself this year. Drink a litre of water day, for example. Do yoga every day. Get on the cross-trainer twice a week. Integrate a gratitude practice into my day. Actually use and not just stock those little interdental brushes. I was full of superb intentions.<\/p>\n

However, as February loomed large, I looked at my list and was forced to observe that I had done almost none of the above. So, uniting two of my passions \u2013 taking action and making lists \u2013 I created a habit tracker, put it on my kitchen noticeboard, and got busy.<\/p>\n

What\u2019s a habit tracker? <\/strong><\/p>\n

Well, as you can see from the image above, it\u2019s a list associated to a calendar. (Funny story about lists. As we\u2019re leaving for the market the other day, my five-year-old daughter asks, \u201cMummy, you haven\u2019t made a list of what we need – shall I do it?\u201d My gobsmacked and slightly horrified husband looks at me and gasps, \u201cYou\u2019ve created a mini-you!\u201d while I just beamed with pride.)<\/p>\n

Back to the tracker. On the vertical axis, you list the (presumably good) habits you want to form. Across the top, you write out the days of the month. At the end of each day, you colour in the corresponding boxes to show whether you did or did not manage to maintain your new habit. I kept it simple with red for \u201cdidn\u2019t do it\u201d and green for \u201cachieved!\u201d but you can add more nuance with, say, blue for \u201chalf done\u201d or perhaps yellow for \u201cI tried but due to circumstances beyond my control (children\/work\/act of God) I didn\u2019t manage it\u201d.\u00a0 Some people add an extra element by tracking their mood or physical feelings each day, which helps them notice the impact of maintaining their chosen habits.<\/p>\n

And the point is?<\/strong><\/p>\n

For me, the first objective of the habit tracker was to provide me with an accessible visual reminder of the habits I wanted to build. It also made me hold myself accountable. As a Good Student who likes getting gold stars on wall charts (Oh my goodness. New plan. Next month, I\u2019m actually buying little gold star stickers. Can\u2019t believe I didn\u2019t think of that before!), it made me feel uncomfortable and dissatisfied when I had to colour a box in red. Not enough to create low self-esteem or damage motivation but enough to make me want to do better the next day.<\/p>\n

So, what did I learn?<\/strong><\/p>\n

I realised a number of things about myself during this process, and also a number of things about the art of creating good habits. Here are my \u2013 watch out! corp-speak coming up \u2013 key learnings and takeaways<\/em>.<\/p>\n

    \n
  1. How many matters. <\/strong><\/li>\n<\/ol>\n

    My habit list grew during the month and I ended up tracking 15 habits. For me, this was just about manageable, but I think that any more would have been too much. I\u2019m sure many would say one at a time is best, perhaps three maximum, but I\u2019m inclined to think you have to find what works for you. It may take a couple of tries to figure out how many habits you are comfortable working on at one time. But don\u2019t worry, the idea is to acquire new habits and make them second nature, so you can start tracking new ones!<\/p>\n

      \n
    1. Mix it up. <\/strong><\/li>\n<\/ol>\n

      One thing that helped me track so many habits was that they varied in nature. Some were physical (water, yoga, flossing); some were social (call, write or email a friend every day); others were mental or spiritual (create a gratitude practice). This also ensured I continued working on myself in a holistic way without getting too caught up with just one aspect of my being.<\/p>\n

        \n
      1. Every day is easier than every week<\/strong><\/li>\n<\/ol>\n

        I included a couple of weekly goals in my habit tracker and it just didn\u2019t work for me. Firstly, it\u2019s simply easier to commit to doing something every day than every week. Every week opens the door to \u201cI\u2019ll do that one tomorrow\u201d, whereas with every day, there\u2019s no way out. I think a weekly habit tracker could work, but if I were going to do that again, I\u2019d keep it separate from my daily one and consult it at a different time.<\/p>\n

          \n
        1. Tracking is not enough \u2013 you need a plan<\/strong><\/li>\n<\/ol>\n

          Simply making and hanging your colourful chart will not put in place the good behaviours you\u2019re seeking. You need to make a plan for how you are going to establish these habits. Flossing\u2019s a no-brainer for me (do it every night before brushing), but drinking water was harder. My cunning plan \u2013 which worked quite well – was to fill a litre bottle every morning and make sure I emptied it by the end of the day. I also decided to have a glass of that water while waiting for the kettle to boil each time I made tea. On the other hand, I did not make a concrete plan for how I was going to cultivate more gratitude, and I have to say that\u2019s the habit that I really didn\u2019t manage to create. Needless to say it\u2019s on my March list.<\/p>\n

            \n
          1. It helps to hitch new habits to the wagons of old ones<\/strong><\/li>\n<\/ol>\n

            It can really help to attach a new habit to an existing one. I never go to bed without brushing my teeth, for example, so it was relatively easy to add flossing to my nightly ritual. I am a total tea addict, so drinking a glass of water for every mug of tea also worked well. To help anchor the gratitude habit, I\u2019m currently considering a few methods: one is listing the things I\u2019m thankful for while drying my hair, others are: while I walk to school to collect my daughter, while in the shower, and while tidying up the small regional branch of Toys R Us that is our sitting room at the end of the day.<\/p>\n

              \n
            1. It takes more than a month<\/strong><\/li>\n<\/ol>\n

              Studies have shown that it takes a little over two months (66 days in fact) to create a new habit. I\u2019ll be able to report my thoughts on that at the end of March, but for the moment, the one thing I can say for sure is that it takes time. Creating a new habit takes discipline and control, but above all it takes perseverance. It\u2019s easy to lose motivation, especially if you have a series of days coloured red on your habit tracker. But the keys to getting into a habit are the same as getting out of one: take one day at a time and keep trying \u2013 even if that means picking yourself up, dusting yourself off and starting all over again every morning.<\/p>\n

              7. You have to care<\/strong><\/p>\n

              If you keep trying and trying, but a new habit just doesn’t seem to stick, ask yourself how committed you really are. I included \u00ab\u00a0eat one piece of fruit per day\u00a0\u00bb on mine and, after over a month, I’ve only managed a handful of times. So, I’m wondering how strongly I really feel about the habit. I know it would be good for me, but I eat loads of veg, so I’m not sure it would make as big a difference to my life as my daily litre of water. Ask yourself where the idea for the new habit is coming from, too. Is this something you really believe in and want to establish, or is it an example of you should-ing on yourself or making someone else’s priority your problem? Remember that, like the tracker itself, good habits are there to serve you. Make sure you keep a firm handle on the master-servant relationship when it comes to both.<\/p>\n

              One last thing. Newsflash: it turns out water really is important. Who\u2019da thunk it, eh? It appears that when I drink my daily litre, I\u2019m far less tired, less inclined to snack, and my skin looks better. I believe some people have been wise to the virtues of this miracle substance for some time, but apparently I had to learn for myself to believe the reports of its life-enhancing properties\u2026<\/p>\n

              \n

              If you\u2019re finding it hard to give up an old habit or put in place some new ones, I can help. Compassionate, zero-judgement support from a qualified coach can make a huge difference when\u00a0 you\u2019re looking to change any part of your life that isn\u2019t currently working for you.<\/strong> Contact me<\/strong><\/a> for your free introductory coaching session to see how you can upgrade to a life lived with purpose and on purpose.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

              If you\u2019re trying to establish healthy new habits, it can help to hold yourself accountable using a home-made habit tracker. I tried one out for a month and learned some valuable lessons in the process. As a former nail-biter, I speak from experience when I say that it is hard to break a habit. However, […]<\/p>\n","protected":false},"author":1,"featured_media":1536,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[168],"tags":[326,327,301,244,200,171],"class_list":["post-1538","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaching","tag-habit-tracker-fr","tag-habits-fr","tag-intention-fr","tag-planning-2","tag-resolutions-2","tag-self-improvement-2"],"yoast_head":"\nKeeping track to build new habits - Joanne Archibald | Coaching<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/joannearchibald.com\/blog\/keeping-track-to-build-new-habits\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keeping track to build new habits - Joanne Archibald | Coaching\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re trying to establish healthy new habits, it can help to hold yourself accountable using a home-made habit tracker. 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