Creating new habits is often the first step to reaching personal goals, but tracking those habits is what turns your intentions into sustained actions. Whether it’s committing to a fitness routine, meditating daily, or improving productivity, tracking your progress can make all the difference. But how do you go about tracking your habits effectively? Some of the best habit-tracking tools, how to integrate them into your life, and why tracking even the smallest habits can lead to major improvements over time.
Introduction: The Power of Tracking Your Habits
Forming new habits can feel like a daunting task. The excitement of starting something new—whether it’s a workout program, learning a new skill, or developing a daily mindfulness practice—can wear off quickly when life gets in the way. It’s easy to lose track of your progress and fall back into old patterns. This is where habit tracking comes in. By tracking your habits, you create a system of accountability and motivation that helps you stay focused and on course.
I’ve used various habit-tracking tools and strategies over the years, including apps like Hab
itShare, the 75 Hard app, and even simple reminders on my phone. Each one has played a key role in keeping me committed to my goals, whether it was completing the 75 Hard Challenge or managing my daily routines with the Project 50 framework.
Why Tracking Your Habits is Important
When you track your habits, you’re not just monitoring your progress—you’re building consistency and reinforcing your identity. James Clear, in Atomic Habits, highlights how small, consistent actions lead to significant change over time. Habit tracking helps you visualize those small wins and stay motivated, even when the bigger results aren’t immediately visible.
Here’s why habit tracking matters:
- Accountability: By tracking your habits, you create a record of your daily actions, which holds you accountable. This is especially powerful when using apps that share your progress with others or when working in groups.
- Motivation: Seeing your progress, even in small increments, gives you a dopamine boost, which makes you more likely to keep going.
- Awareness: Tracking forces you to pay attention to your habits and patterns. You start noticing what works, what doesn’t, and how you can adjust your routine to improve.
Tracking doesn’t have to be complex or overwhelming. In fact, the simpler it is, the more likely you are to stick with it. Let’s take a look at some of the most effective tools for tracking your habits.
Best Apps for Tracking Your Habits
There are countless habit-tracking apps available today, but not all of them will work for everyone. The key is to find one that resonates with you, whether it’s the design, features, or community aspects. Here are some of my favorites:
1. 75 Hard App
If you’re taking on the 75 Hard Challenge, I highly recommend using the dedicated app. It simplifies the tracking process and ensures you stay on top of the daily tasks that the challenge requires. While some people may prefer to rebel against using the app and rely on other tools, I’ve found that the 75 Hard app has a higher success rate for participants.
For Android Users – Download here
For Iphone Users – Download here
It’s easy to use, and the clean, customizable UI gives a dopamine boost every time you check off a task. The ability to track multiple aspects of your day-to-day progress, from water intake to workouts, makes this app a one-stop shop for those embarking on this intense program.
2. HabitShare
HabitShare is a fantastic option for anyone who wants to bring accountability into their habit-tracking process. The app allows you to track your habits alongside friends or a community. You can see your progress over a monthly view, which shows whether you’ve completed, skipped, or missed each habit. It’s especially useful for group challenges, where accountability is a key motivator.
For Android Users – Download here
For Iphone Users – Download here
I’ve used HabitShare in group settings, and it’s incredible how seeing others’ progress can push you to stay consistent. Whether you’re working towards a personal goal or doing a challenge with friends, this app makes the process feel communal and supportive.
3. Reminders App
For those who like simplicity, the Reminders app on iPhone can be hacked into an effective habit tracker. By setting reminders based on location, time, or priority, you can create a “waterfall” system that reminds you to complete your habit without needing to think about it.
For Iphone Users – Download here
For example, you could set a reminder to stretch every morning when you leave your bedroom or to meditate as soon as you arrive at work. This seamless integration into your daily life helps create an automatic habit without extra effort.
4. Forfeit Habit Contracts
One tool that I’ve experimented with in group challenges is Forfeit Habit Contracts. This app lets you create a contract where you set a forfeit (a consequence) if you don’t follow through on your habit. According to the app, over 20,000 users have achieved a 94% success rate on forfeits for more than 75,000 habits.
For Android Users – Download here
For Iphone Users – Download here
The idea of facing a consequence if you don’t complete your task can be highly motivating. Whether it’s donating to a cause you don’t support or losing privileges, this app adds an extra layer of accountability that can help you stay on track.
The Importance of Tracking One Habit at a Time
While it may be tempting to track multiple habits at once, it’s crucial to start by focusing on one major habit at a time. Trying to juggle too many habits can lead to overwhelm and burnout, making it harder to stay consistent. By zeroing in on one key habit, you give yourself the mental bandwidth to make it stick before adding more into the mix.
As a perfectionist, I’ve often struggled with wanting to do everything at once. However, I’ve found that breaking down my habit into smaller, more manageable chunks allows me to sustain it over time. For example, if my goal is to go to the gym regularly, I might start by tracking how many times I lay out my gym clothes each night. This simple action sets the stage for success because I’ve already started the habit process, even if I don’t always make it to the gym.
The Two-Minute Rule
One of the most practical habit-forming strategies comes from James Clear’s Atomic Habits: the Two-Minute Rule. The idea is that if something takes less than two minutes to do, do it right away. Alternatively, commit to doing a habit for just two minutes. Once you’ve started, you’ll often find yourself continuing far beyond those two minutes.
This rule works because it lowers the barrier to entry. For example, if your goal is to read more, commit to reading for just two minutes a day. More often than not, you’ll keep reading beyond those two minutes. The hardest part of any habit is getting started, and the Two-Minute Rule removes the friction of starting.
“Every action you take is a vote for the type of person you want to become.” —James Clear
By showing up, even if it’s just for two minutes, you’re reinforcing the identity of the person you want to be. You’re not just trying to read more; you’re becoming a reader. You’re not just trying to get in shape; you’re becoming someone who doesn’t miss workouts.
How to Keep Your Habits Fun and Sustainable
One of the biggest mistakes people make when forming new habits is turning them into a chore. But habits don’t have to be drudgery—they can be enjoyable! Finding ways to make the process fun will help you stick to your goals long term.
For instance, celebrate small wins by rewarding yourself with something you enjoy, like watching an episode of your favorite show after hitting the gym or treating yourself to a favorite snack after completing a meditation session. These rewards act as positive reinforcement, making you more likely to stay committed to your habits.
Conclusion: Why Tracking Your Habits Leads to Long-Term Success
Tracking your habits is one of the most powerful ways to stay consistent and committed to your goals. By using habit-tracking tools like the 75 Hard app, HabitShare, or even simple reminders, you can create a system of accountability, motivation, and awareness. Whether you’re building a new fitness routine, improving your productivity, or working on personal growth, tracking helps you visualize your progress and stay focused.
Remember, habits aren’t formed overnight. It’s the small, consistent actions that compound over time and lead to lasting success. So start small, track your progress, and celebrate the journey along the way.
“The secret to getting ahead is getting started.” —Mark Twain
Now, it’s your turn: what habit will you start tracking today?
