Habit Tracker for Brain Health
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Are you the type of person who likes to write lists on paper and even digital lists? I'm one of them. I love lists, but I love ticking things off lists even more! I think that's the attraction of list building generally, right?
With this affinity for making lists, I find a list of sorts helps me in my pursuit of building habits also. I've used a form of tracker for my daily goals for years. It's a list of what I want to do daily or weekly, written so that I can tick it off as done when I accomplish said task.
Several years ago, I started making a detailed chart in my Bullet Journal - my preferred planner is the LEUCHTTURM1917, I draw a diagram and add everything I'm keeping track of onto the tracker.
This tracker has been so simple to use. To use it, I have to take a moment and think about the goals I want to achieve, and I do this usually monthly. I look at my yearly plan, breaking these into monthly and weekly goals.
So, each month when I have my mini-meeting with myself, I decide how to get closer to the year-end goal and what I can do this month. Then I will divide the month into weeks and then days. I have now broken down the year's goal into achievable steps.
How to use the Habit Tracker
Here's an example of how I use my Habit Tracker.
My goal is to strengthen my midsection and build more muscle in my arms and back.
I know I’ll need to lift weights to accomplish this goal. There is no getting around the fact that to build muscle, I have to strain my existing muscle fibres, so they get damaged and then the muscle fibres repair themselves through a cellular process. Muscle fibres form new muscle protein strands. These repaired muscle fibres increase in thickness and number to create muscle hypertrophy (growth).
So, there is a mini anatomy lesson for you also!
My Strategy
I'll lift weights 3 x per week for four weeks to build muscle. Then I will lift weights 4 x per week until I reach my goal, and after that, I will reevaluate and reset my goal.
On my habit tracker, this would look like so:
It's not complicated, yet it's very effective.
You can use this for anything you'd like. I use this habit tracker to keep me on track with my health goals to prevent Alzheimer's Disease. Certain aspects are crucial for preventing Alzheimer's Disease that doesn't come as naturally to me that I need to put extra effort into to ensure they are done. These are the things that I include on my habit tracker.
I also use the Habit Tracker for meditation, nutrition goals, sleep goals and business goals.
FREE Printable Habit Tracker
I've created a printable for you!
It’s a downloadable Habit Tracker for Brain Health which you can get right here. You can personalize it to suit your needs. I suggest you use it as a guide and hand draw the tracker into your journal or print the pages (make a master copy) and use the pages directly.