Visuals To Help You Track Your Progress
A new beginning can mean a Rebooted You. We all think about it as one year comes to a close, and another unfolds before us.
What Would You Like to Change?
You do realize, of course, that actually forming a new habit is the same thing as a lifestyle change… no matter how (in)significant the habit is. That’s why it’s so challenging (but definitely doable)! Likewise, when you want to change your lifestyle, you’re actually talking about changing your habits.
New Habit = Lifestyle Change
There is nothing more rewarding than witnessing your own success. With that in mind, keep yourself accountable by tracking what you do.
Progress Trackers show two types of Wins:
FREQUENCY: How often did you do the desired behavior?
CONTINUITY: How many days in a row did you do the desired behavior?
Both components are important.
Frequency shows your return to your goals on those occasions where you slide back into old habits. (Don’t worry about that. It’s all part of the process.)
Continuity, on the other hand, reflects the number of days in a row that you practiced the new habit.
Once the Frequency and Continuity start to match up, you’ll be well on your way to turning this new behavior into a new habit, and thus, changing your lifestyle! (YAY!)
Directions:
1. Print out the Progress Tracker and post it somewhere visible.
2. Inform your family that you are attempting to improve an aspect of your life, and that as part of that process, when they have time you’d to share an idea with them. That way you’ll be able to start immediately, and capitalize on the initial enthusiasm your desired habit generates.
3. When you do sit down to talk, have a copy of the Progress Tracker with you. (You don’t have to share the characteristic that you’re tracking if you don’t want to. They’ll see your progress regardless.)
4. Ask your family members for their support. Mention any typical family/individual behaviors that will inadvertently sabotage your efforts, and ask them to not do them.
5. Shade in every day on the Tracker that you do the new habit.
6. Celebrate your wins!
It takes a while to form a new habit. The good news is that research shows that starting and stopping and starting and stopping and starting and stopping and starting again… ALL count toward forming your new habit. And, as you know…
Any and All Progress – Even Tiny Progress – Is Real Progress.
Choose the type of Progress Tracker that speaks to you. Marking these Trackers will visually reveal the Frequency (how often you performed) and Consistency (how many times in a row you performed) of your attempts. Your objective is to increase both of those numbers, and in the process, you will develop a new habit for yourself over the next year.
If you post your chart in a public place in your house, you’ll have the added benefit of accountability!
Progress Tracker #1- 100 Mile Challenge
Are you on your feet all day? Why not get a pedometer and track how far you travel in your daily activities? Here is a fun way to visually track your progress when you’re counting your steps. Color in a circle for every mile you travel during your day.
Click on image to download your free copy.
Obviously, this Progress Tracker is great for anything involving distances (walking, running, biking, sailing, Drivers Ed practice, skiing, rowing, etc.), but its other uses are only limited by your imagination. “Miles” can be a metaphor for time, such as one hour spent training/practicing is the equivalent of a “mile” on the Progress Tracker (preparing/reviewing/studying homework, practicing athletics, reading, playing a musical instrument, rehearsing plays or dance training, etc.).
By the way, I’m almost 5’1”. FYI, for me…
10,000 Walking Steps = About 4.4 Miles
Of course, that’s in sneakers. I’m sure 4.4 miles takes a lot more steps in high heels. Also, longer legs will travel further with 10,000 steps… and/or reach 4.4 miles faster. No matter. Slow and steady wins the race. (I’m just saying…)
And, don’t forget to share this with your kids. If school is about to start, use a Visual Progress Tracker for motivating them to consistently do their homework.
If they are midway into their school year, Visual Progress Trackers are a fun way to boost the mid-year enthusiasm sag as they return to school (and exams?) after the holiday break.
If the school year is about over, focus on a new habit you’d like to see develop over the summer.
This is the first post of a 3-part series. Part 2 and Part 3 have different types of Progress Trackers. Download the chart that best suits your goal, and post it where you will see it every day. Then take it one day at a time.
I’m always looking for more content to share with you. If you have any queries you’d like me to address, reach out at info@DeborahAnnDavis
More soon.
Wishing you health, happiness and fun,
Deborah
Parenting Strategist
If you enjoyed this article, please share with anyone who would benefit. For more ideas, get your copy of How To Keep Your Daughter From Slamming the Door here.
