How to harness the power of habit to accomplish your goals

January 5, 2017

Harness the power of habit - Daily Habit Tracker PDF Download Happy new year!

Yes, maybe it’s cliche but I sincerely love taking time at the beginning of each year to reflect on the previous 12 months and plan for the next. I have a google doc where each January I journal my highlights from the previous year, I map out travel plans in a separate spreadsheet (complete with formulas calculating the number of vacation days required for each trip, estimated cost, and other details… #OCD), and then I brain dump any goals I might have in the back of my mind for the next year (finally signed up for Japanese language classes!).

If you’re like me, then a majority of your goals can be easily accomplished via the power of habit – little steps taken each day or each week that lead you to your goal.

Some examples:

Want to lose weight? Work out daily (or at least 5 days/week), remove processed foods from your daily diet, get 8 hours of sleep a night – all daily habits!

Want to get organized? Set aside 15 minutes a day to clean your home, commit to sorting through your paper mail and recycling what you don’t need each day, and aim for inbox zero at the end of each work day.

Want to save money? Start bringing your own lunch to work each day or brewing your own coffee each morning.

Do you see where I’m going with this?

Last year I created a simple and super effective system for harnessing the power of habit. This system helped motivate me to work out 5 days a week, drink more water, and stay consistent with this blog among other things. I call it my daily habit tracker!

The inspiration for my habit tracker came from Jerry Seinfeld. I read an article on Lifehacker a few years ago titled “Jerry Seinfeld’s Productivity Secret” where he explains how he harnessed the power of habit in order to regularly improve his quality of writing.

Seinfeld said that each year he buys a giant calendar that shows all of the days of the year. His goal is to write daily, so each day he writes he marks a big X on that day of his calendar. After a week or two of X’s he doesn’t want to break that chain. After a month or two of X’s it becomes even more motivating to keep up the habit!

My system works similarly but instead of a giant calendar on a wall limited to only tracking only one habit, I made mine portable with the ability to track up to 15 daily habits!

Harness the power of habit - Daily Habit Tracker PDF Download

It’s formatted very much like a Gantt chart where you write your habits on the left most column, dates at the top, and fill in the squares for each day that you accomplish your daily task. I like that it’s broken out into months because sometimes after trying a new habit for a month, I want to tweak it slightly for the next month or remove it altogether if it isn’t adding value to my daily life.

I used to draw my own charts by hand for each month in my notebook but this year I created a PDF printable to save myself a ton of time and headache (if you’re as particular as I am about straight lines, this is a lifesaver). I printed out all of the months, cut them out and taped them into my notebook which I keep with me every day.

Get Your Free Daily Habit Tracker!

Subscribe to the A Clean Bee newsletter and get a free PDF printable version of this 2017 daily habit tracker.

Already subscribed? Awesome! Add your email below and a link to the PDF download will be sent your way as well.

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Harness the power of habit - Daily Habit Tracker PDF Download

Below I brainstormed a bunch of daily habits you might want to incorporate into your life this year!

Daily Habit Ideas:

HOME
  • Clean for 15 Minutes (you will be AMAZED at how much you can do in 15 mins)
  • Inbox Zero
  • Sort Mail
  • Make Bed
PHYSICAL HEALTH
  • Exercise (because “exercise” is sort of a blanket term, you can break it out into specifics)
  • Lift Weights
  • Stretch / Yoga
  • Cardio
  • Zero Sugar
  • Zero Processed Food
  • Sleep 8 Hours
  • Drink 64oz Water
MENTAL HEALTH
  • Meditate
  • Read 30 mins
  • Journal
WEALTH
  • Bring Lunch
  • Brew Coffee
  • Update Budget
  • Cook Dinner
ENVIRONMENT
  • Trash Free (try to go at least 3 days a week without creating any trash)
  • Zero Plastic (go 3 or more days a week without purchasing water bottles, plastic wrapped foods, pre-packaged lunches, etc.)
  • Use Public Transit (leave the car in the garage, bike/walk/bus wherever you need to go instead)

If the idea of harnessing the power of habit is something of interest to you this year, then I encourage you to sign up for my newsletter below! I send out tips like this on a regular basis and if you sign up below, I’ll also send you a copy of my 2017 daily habit tracker PDF for you to use as well. Let me know what you think!

Harness the power of habit - Daily Habit Tracker PDF Download

Get Your Free Daily Habit Tracker!

Subscribe to the A Clean Bee newsletter and get a free PDF printable version of this 2017 daily habit tracker.

Already subscribed? Awesome! Add your email below and a link to the PDF download will be sent your way as well.

Powered by ConvertKit

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