Jerry Seinfeld is attributed with popularizing the “don’t break the chain” method of developing habits/stopping procrastination/personal motivation. He denies doing or inventing this. (Choose your own reference.) No matter, his name is attached and people are marking calendars. Me too, kinda.
So what is this? There’s something you want to do, to get better at. You want to do this whatever every day. Get a wall calendar. On the days you do it, mark the day with a red X. After a few days you’ll be motivated to keep growing that chain of Xs. That’s how it was described to me.
Therefore my (only) resolution for 2018 is to track ten activities I wish to develop into daily habits.
At the start of 2017 there were eight daily habits I wanted to develop. I adapted the practice. In a sketchbook journal I ruled out a grid on the last page, fitting a full month to the page. On days the activity was performed, an X was entered. Of the eight, four have become daily habits. Two are more than once a week habits. Two still need attention.
It worked well. So my only resolution for 2018 is to track the ten activities I’ve identified as desirable habits to strengthen. I am not resolving, for example, to exercise each day. I am resolving to note every day whether or not I did exercise.
A daily review of “did I …” is a motivator to do. Especially on days when most of the items merit a check mark. There’s an impulse to “do them all.” Tracking induces action.
This photo shows the tracking sheet for part of last February. Yes, the third from the right needs some attention. It’s on this year’s list.
“Tracking induces action” is the subtitle of your next book. Brilliant. Below is challenge I created in Myfitnesspal recently, which seems to have the assumption of ‘TIA’
[quote=”chris_in_cal;d-10622205″]We are taking Christmas day off, right? Today starts the “[i][b]Twelve Days (before) Christmas Challenge[/b][/i].”
Nothing works better for me than filling out my daily food log and then clicking the “[i][b][u]Complete This Entry[/u][/b][/i]” button. After clicking a note is placed in my newsfeed for all my friends to see:
[code]mfpchris’s food and exercise diary was completed for 12/11/2017.[/code]
Doing the work and having all my friends see it is the magic of MFP.
For folks in the weightloss phase, I challenge myself and you to log all of your food completely and at the end of each day click the “[i][b][u]Complete This Entry[/u][/b][/i]” button.
Whether you are under your daily goal or not, log all that you have consumed, and wrap it up at the end of each day by clicking complete.
For me completing my food log keeps me in the right mind frame, and helps me build momentum. Let’s enter this home run stretch of the holiday season staying in the right mind frame and having momentum for success.
The rules:
[list=1]
[*] Starting today, enter all of your food and when complete click the “[i][b][u]Complete This Entry[/u][/b][/i]” button
[*] Do it for the next 12 straight days
[*] Enjoy your December 25th tradition
[/list]
That’s it.[/quote]
Uff, sorry for the bbcode filled reply. My heart was in the right place.