A while back, I wrote about my struggle with my weight, and I'm still working on it! I have a trip coming up in a couple of months which is a great motivator for me to set a goal and crush it! I've been trying to figure out how to keep track of my progress and while also setting myself up for success.
Research says habits are broken down into three parts:
Identifying triggers can help us to avoid them or come up with strategies to cope with them. I've always thought my triggers were stress and free food, but what I've been noticing is that the lack of a plan or accountability seems to be what really gets me in trouble.
I don't know about you, but I'm really good at rewarding myself, but I struggle to find a reward that is appropriate and doesn't undermine my intended outcome. For example, I often feel like when I've lost some weight, I "deserve" a milk shake or a candy bar or some jalapeno poppers! I think the reason I feel like I've earned some "bad" food is because I've felt deprived during the short stint of weight loss.
I've been brainstorming a way to help address my triggers and my feelings of deprivation. I ran across James Clear, author of Atomic Habits, who says that the first step to successfully developing a habit is to make one so small it's almost impossible fail. I like the idea of not failing, so I decided to give this miniature habit thing a try. I chose just one thing to focus on for a very short time period of time.
I saw an intriguing idea on Pinterest about tracking habits with a very simple chart with dates for an entire month listed down the left side of the paper and habits across the top. This would create squares that could be colored in to indicate completion of a task. Using different colors to indicate different actions gives a quick visual representation of your actions. I decided to create my own chart, and even though I fantasize about producing a beautiful bullet journal (and maintain a Pinterest board about it), I took a shortcut and created a printable that I could just color in. My chart is a little different, and instead of various habits across the top, I listed the hours in the day to help me see patterns in my eating throughout the day.
I wanted to track one goal at a time, every day and see my progress in small increments - as small as every hour. Each hour, I can color in the corresponding box with either green (I did good), red (I did bad) or blank (I didn't do anything related to my goal.) Then over just a few days, I can quickly see how I'm doing and if there are any particular days or times of days that are tripping me up. By focusing only on one goal, I am much more likely to be successful, and then I can eventually add additional goals after my first one has become a true habit.
My first goal was to avoid white flour. I tracked my progress for the last few days of February, and the picture above is how I did. What I noticed was that by focusing only on one goal, I didn't feel deprived and thus didn't feel the need to reward myself with food for a job well done nearly as much as I had during previous weight loss efforts. I also noticed that even though I was focusing on only one goal, it made me very conscious of my other food choices, and I ate better overall than I normally did. I love being able to look at my chart and immediately be able to tell that I have a good breakfast and morning snack routine going, but I eat lunch at all sorts of different times, and my problem time is evening and late nights! The jury is still out if this plan will work for me long term, but I'm excited to give it a try. Who knows, maybe this will work so well I'll eventually add in some exercise to the mix!
Check out the free Habit Tracker printable, and give it a try! You can come up with your own color system and make it as elaborate or as simple as you'd like. Print out just one or use multiples as you add to your goals and habits. I will be reporting back before my trip in May to let you know how this system is working for me. I'd love to hear from you if you test out this system and would especially like to see pictures if you draw a really pretty one in your bullet journal!
Quora. “The Science Behind Adopting New Habits (And Making Them Stick).” Forbes, Forbes Magazine, 13 Feb. 2018, www.forbes.com/sites/quora/2018/02/13/the-science-behind-adopting-new-habits-and-making-them-stick/#4f1430e843c7.
Clear, James. Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. Cornerstone, 2019.
A woman with many roles in life who knows the necessity of keeping things in order!