Habit track goals into reality

by Andy Youings April 15, 2017

Habit track goals into reality

New Year’s resolutions? It’s safe to say that around this time of year many of our News Year’s resolutions can start to become a distant memory. And when the warmer weather arrives along with the promise of al fresco dining, the last thing on our minds is eating healthy or going to the gym. That’s why it’s a great idea to use your Say Nice Things journal to track your habits all year round, so that you don’t lose focus of your goals.

Committing to a goal

Although many of the goals we want to reach revolve around eating well and staying fit, they can pretty much be anything. Don’t just focus on all the bad things, we also recommend you track the good things such as career and family goals in order to understand how much progress you’re making and identify changes required to stay on track. We all tell ourselves that it’s ok to have two doughnuts or drink seven cups of coffee when really you know you shouldn’t. By habit tracking, you are making yourself aware of what you are really doing and this ensures a greater commitment in the long term. By completing a self-review of your habits each week and writing them down helps turn them into reality and ensure you recognise when you are not as on target as you intended or are doing better than you thought. Things can easily go a miss by saying: “I’ll start again tomorrow”, because we all know tomorrow never comes!

Reward and remind yourself

If you find it difficult to discipline yourself and stay on track, why not give yourself an incentive? Not only will this encourage you to reach your goals, but it will remind you to track them as you step closer to your reward. Be sure to remind yourself why you are working towards making these changes in your life and how you are likely to feel if you discontinue your efforts to stay on top of things. It sounds obvious but write it down on every page of your habit tracker. We all get distracted from our goals from time to time, even those of us who are regular habit trackers. But if we continue to remind ourselves what it is we are trying to achieve and why, it will make it much easier to reach the end result.

Don’t worry if you’re not a regular to writing down your goals, or if you didn’t even make any new year’s resolutions. What is important is the life journey you want to travel on now.

Image showing Cadence A5 journal with a page used as a habit tracker

Start with the familiar

If you’re not sure where to start, take three habits you encounter at least three times a week that you would like to improve on or change. The first step towards reaching your goals is writing them down. Here are some examples of the types of habits that could be tracked.

  1. Sleep patterns. The time you go to sleep and wake up can have a big impact on your day-to-day life, so set a goal for number of hours sleep each night.
  2. Correct hydration. Making sure you drink the correct amount throughout the day – including water, not just coffee and fizzy drinks
  3. Healthy eating. Calorie intake and balancing your diet are great ways to improve overall diet. Use your habit tracker to ensure you’re eating the correct foods in the correct amounts.
  4. Making more ‘Me Time'. Whether it’s watching your favourite TV programmes each week or taking regular walks in the countryside, making space for some ‘you time’ can bring great benefits to your wellbeing.
  5. Reminders for the things that often go forgotten. This could be areas of the house you want to organise and tidy, spending some time working on some thoughts for a new book, or brainstorming for your next project at work or home. 

Make it yours

Not all of these, if any, will apply to you but should give you an idea of the areas you may consider focusing on in your life. It really is whatever works for you. It’s important to be honest with yourself and really think about the things that you feel will make a difference. If habit tracking isn’t something you have tried before, why not trial it for a month? You never know, you might be surprised.

Grab your journal and pencil and get tracking! And remember, this short exercise can be completed every day in less than 15 minutes so is perfect for fitting around your work, children and social life. However, the impact on your health, wellbeing and productivity can be far, far greater.

So what are you waiting for? Grab a journal here and start your own habit tracker. We’d love to know how you get on.

Happy journaling.




Andy Youings
Andy Youings

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