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6 Reasons to Track Your Progress, and 3 To Forget About It

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6 Reasons to Track Your Progress, and 3 To Forget About It

    Lately, it seems like I’ve heard a lot of suggestions to write everything down: if I want to get my finances in order, I should track every penny I spend. If I want to eat better, I should track every calorie I consume. I’m all for keeping track of progress, but I keep thinking that tracking everything is bound to get overwhelming very quickly.

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    6 Reasons to Track Your Progress

    1. Milestones Are Crucial: Milestones tell you if your efforts are working. They’re also the benchmarks that you can use to convince an employer to give you a raise, a teacher to give you a better grade or a bank to give you a better interest rate. It’s very hard to show progress without regularly recorded data, but with it you can easily support an argument that you deserve better because you’ve been doing better.
    2. Creating a Baseline: If you really want to be able to show progress, though, you’ll need a baseline. You’ll need to track your data before you even start working on improvements. Having a baseline, though, offers a way to measure how much progress you’ve made, as well as compare the effectiveness of different strategies. If you want to measure just how much success you have in something like changing your diet, starting with a baseline can help you decide what eating strategies have really worked for you.
    3. The Psychological Factor: If you’re trying to change a habit, you have to make sure that you’re aware of it. If you want to change your spending, you need to be aware of where you currently are spending your money. If you’re in the habit of buying a cup of coffee every morning, you may not really be aware of it anymore. Looking at a list of places you’ve spent money at the end of the week can really bring the total cost to your attention.
    4. Staying on Track: If you’re working on a long-term project, it can be difficult to stay focused. Lots of the problems or habits you might consider tracking count as long-term projects, by the way. But writing down something daily that you’ve done that contributed (whether positively or negatively) to a project is an easy way to make sure that you make at least a little progress over time. Tracking your efforts is a good way to stay on track, as well as to demonstrate to stakeholders that you aren’t ignoring their project.
    5. Proving Your Point: Having a detailed record of just what you’ve been up to can come in handy, as I think every freelancer and plenty of salaried workers can swear to. What if your boss or client asks you to justify the cost of your work? Being able to pull out a set of notes describing your efforts can be the proof needed to dispute any arguments about your paycheck or invoice.
    6. Finding a Problem: If you have a reoccurring symptom, like stomach pains, your doctor might ask you to keep track of how often you experience the problem, along with some information about what you do differently on the days that you experience the pain. The same method can help pinpoint the causes of problems with systems far beyond your gastrointestinal tract. Maybe you need to find a bug in your software or where all of your cash goes. Either way, a little bit of tracking could nail down your problem.

    3 Reasons to Forget About Tracking Progress

    1. The Sheer Amount of Work: Keeping a precise record of anything you do over the course of a day can eat into the time you have available to actually do work. A minute here and a minute there doesn’t seem like a lot on the surface, but it can add up. It gets much worse if you try to track multiple variables at once: if you’re trying to keep a record of what you do over the course of the day, as well as every cent you spend, it’s easy to get overwhelmed.
    2. Automated Procedures: For a lot of the variables you might be thinking about tracking, there’s already an automated tracking mechanism in place. Think about your finances. Aside from cash, someone already tracks every cent you spend. If you limit the amount of cash you spend, why bother keeping track yourself? You can just log on to your bank’s website at the end of the day or the week and review their tracking.
    3. Processing the Paperwork: Generally, if you’re tracking your progress, you’re doing so with paper and pencil. Even if you’re relying on an Excel spreadsheet or some other technique, it seems like you’re going to have to process all that data somehow if you want to track a variable for anything beyond the actual act of tracking it. Say you’re keeping a close eye on your calorie intake: you’ll have to make a note of what you eat at lunch — maybe on your phone, maybe on a napkin. When you get back to your computer, you’ll need to enter your menu in whatever larger system you’re using.

    What do you think?

    Has careful tracking helped you achieve a goal? Did it help you get your spending/eating/time-wasting under control? Or was keeping a precise record impractical for you?

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    Personally, I think it’s worth my while to make note of milestones, but tracking some information day after day isn’t going to do me so much good. For something along the lines of changing a habit — like spending money you don’t want to — tracking data for a week may be enough to change your habits. Once you’ve gotten yourself set into a new habit, continuing to track your progress probably won’t help you that much.

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    Last Updated on November 18, 2020

    15 Tips to Restart the Exercise Habit (and How to Keep It)

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    15 Tips to Restart the Exercise Habit (and How to Keep It)

    It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?
    Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

    1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
    2. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
    3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
    4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.
    5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
    6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
    7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
    8. Enjoyment Before Effort – After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
    9. Create a Ritual – Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
    10. Stress Relief – What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
    11. Measure Fitness – Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
    12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
    13. Isolate Your Weakness – If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
    14. Start Small – Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
    15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

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