Tools to Track and Build Better Habits

Introduction: Why Habit Tracking Matters

Building good habits and breaking bad ones isn’t just about willpower—it’s about systems and tracking. If you’ve followed my blogs or read my book Unchained, you know that habits form the foundation of success. However, without tracking, it’s easy to lose momentum, forget progress, or feel discouraged.

Habit tracking provides:

• Accountability – What gets measured gets managed.
• Clarity – Helps you see patterns, strengths, and areas for improvement.
• Motivation – Reinforces progress by celebrating small wins.
• Adjustability – Enables you to refine your approach based on real data.

There are days when I feel like slacking, but then a reminder pops up on my system, or my watch nudges me about an activity that needs completing. In that moment, I regain the motivation to push through. Sometimes, simply reviewing the progress I’ve tracked over the years reignites my drive, reminding me of how far I’ve come and why consistency matters.

This week, we explore the best tools and methods to track your habits, ensuring you stay consistent and improve over time.

1. Why Habit Tracking Works: The Science

Research in behavioural psychology highlights why tracking makes habits stick. It creates a feedback loop that reinforces positive behaviour. Here’s how:

a) Cue: The reminder to act (e.g., seeing your habit tracker).

b) Routine: Performing the habit (e.g., exercising or journaling).

c) Reward: The satisfaction of tracking progress (e.g., checking off a box, seeing streaks).

Habit tracking strengthens the dopamine response, making it more likely that you’ll repeat a behaviour. It also leverages the “Don’t Break the Chain” principle, a motivation technique used by Jerry Seinfeld—seeing an unbroken streak encourages consistency.

2. Digital Tools for Habit Tracking

Technology has made habit tracking seamless, interactive, and insightful. Here are the best tools to keep your habits on track:

a) Habit-Tracking Apps

Habitica – Turns habits into a game, rewarding progress.

• Streaks – Helps maintain daily habit streaks for motivation.
• HabitBull – Tracks detailed progress with graphs and reminders.
• Loop Habit Tracker – A simple, effective tracker for Android users.
• Notion – Custom habit tracking integrated into productivity planning.

Personal Example: I use Apple’s Reminders and Calendar to schedule my weekly blog posts, ensuring I never miss a deadline.

b) Wearable Technology and Smart Devices

Smart devices make tracking effortless by automatically recording data.

• Apple Watch, Fitbit, Garmin – Tracks steps, workouts, sleep, and heart rate.
• Smart Journals & Digital Planners – Notion, Evernote, and OneNote help document habits and goals.

Personal Example: I use Athlytic in combination with my Apple Watch and the Health and Fitness apps on Apple to track my fitness journey. It provides insights into recovery, heart rate variability, sleep patterns, and daily readiness, helping me adjust workouts for optimal performance.

c) AI-Driven Habit Tracking

AI-based apps analyse behaviour to provide real-time habit optimisation.

• Way of Life – Tracks habits and suggests adjustments based on patterns.
• me – Offers habit tracking with built-in coaching.
• Productivity AI – Uses machine learning to suggest the best time to perform habits.

Personal Example: For my blog writing, I have automated digital reminders on my Apple systems to prompt me when to start, complete, and post my weekly blogs. This ensures consistency without mental effort.

3. Traditional Methods for Habit Tracking

While digital tools are powerful, traditional methods can be just as effective.

a) Bullet Journals & Physical Trackers

• Paper habit trackers offer a tactile way to monitor habits.
• Bullet Journals provide flexibility with customisation.

Personal Experience: For tracking my long-term, medium-term, and daily actions, I use GoodNotes 6 with the To-Do paper template. This system helps me stay organised and ensures that my goals remain front and centre. The simple act of ticking off completed tasks and crossing them out on my iPad gives me a great sense of satisfaction and keeps me motivated to stay on track.

Many successful individuals still prefer handwritten tracking because it creates a stronger psychological commitment.

b) The “Don’t Break the Chain” Method

• Used by Jerry Seinfeld, this technique focuses on daily consistency.
• Mark an X on a calendar for each day you complete a habit.
• The goal is to maintain an unbroken streak.

Personal Example: I’ve used this to track workout consistency, ensuring I don’t go too many days without exercise. The Athlytic app, which I use to track my workouts, features a calendar view that highlights every day I’ve trained throughout the month. Simply glancing at this visual record serves as a powerful motivator—seeing my consistency (or gaps) often pushes me to head straight to my garage gym and get my workout done!

c) Accountability Partners & Community Challenges

Sharing goals publicly or with a trusted partner significantly improves consistency.

• Accountability groups provide motivation.
• Challenges (e.g., 30-day fitness challenges) build momentum.

Example: I encourage accountability partners in my goals training sessions to help clients stay committed to their goals.

As a family, we take time to discuss our yearly goals before setting them, ensuring that everyone is aligned and motivated. This shared accountability keeps us all committed, as we regularly check in on each other’s progress. Knowing that we are responsible not just to ourselves but to one another creates a strong sense of support and encouragement, making it easier to stay on track and achieve our goals together.

4. Tips for Making Habit Tracking Work for You

To ensure success, follow these strategies:

a) Keep It Simple

• Choose one tracking method that works for you.
• Avoid overcomplicating with too many tools.

b) Celebrate Small Wins

• Acknowledge progress, even if small.
• A streak of five days is still an achievement!

c) Adapt When Needed

• If a method isn’t working, switch it up.
• Modify goals based on progress.

5. Books & Resources on Habit Tracking

For deeper insights into habit-building, check out these books:

• Unchained: Success Unlocked – Clement Kwegyir-Afful
• Atomic Habits – James Clear
• The Power of Habit – Charles Duhigg
• Tiny Habits – BJ Fogg
• The Slight Edge – Jeff Olson

These books provide scientific, practical approaches to mastering habits.

Conclusion: Track It to Achieve It

Habit tracking isn’t just about recording progress—it’s about reinforcing consistency, motivation, and long-term success.

a) Choose the best tracking method that fits your lifestyle.

b) Leverage technology and wearable devices where possible.

c) Stay flexible and adaptive—modify as needed.

Remember, small tracked actions lead to massive results.

Take Action: Start tracking your habits today—whether digitally or on paper—and watch how small steps lead to big transformations.

References

1. Kwegyir-Afful, C. (2023). Unchained: Success Unlocked – A Proven Framework for Achieving Your Goals.
2. Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones.
3. Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business.
4. Fogg, B. (2019). Tiny Habits: The Small Changes That Change Everything.
5. Olson, J. (2013). The Slight Edge: Turning Simple Disciplines into Massive Success & Happiness.
6. Harvard Business Review. (n.d.). “The Science of Habits.”
7. Psychology Today. (n.d.). “How Tracking Habits Improves Long-Term Behaviour Change.”