What is a tracker habits and how to lead

We tend to think that the key to success - self-discipline and an iron willpower. But without them you can do, if you bringAnyone can change any habit ': the science of keeping your 2018 resolutions important things to automatismActions and Habits: The Development of Behavioural Autonomy. In other words, to develop good habits. Not an easy task, which can help in the tracker. This is a table-calendar, in which you commit completed tasks, and then look at how to deal with them on a regular basis. We understand how to use this tracker.

How are habits

If we regularly repeat some action, formed in our brainActivity-Dependent Neural Plasticity from Bench to Bedside neural connections. Can be regarded as an algorithm or finished program, which further allows us to carry out this task is much easier and faster, and even automaticallyPsychology of Habit.

Automatism comes to the rescue when you do not have enough willpower.

None of even the most strong-willed person will not be able to force myself to a lifetime run in the mornings, to learn English and to abandon the rolls. but if the

To form a habit, you need toHow are habits formed: Modelling habit formation in the real world from 18 to 254 days. For example, the habit of doing sports is produced in the middleExercise habit formation in new gym members: a longitudinal study six weeks - if you train four times a week. And keep track of, as it happens, helps the tracker.

What are trackers habits

1. Help to get a reward

For habit formation requires three elementsHacking Habits: How To Make New Behaviors Last For Good: Trigger (or the start signal), the action pattern and reward. Bad habits fit into this scheme perfectly. Trigger - came out of the house. Template - took out a cigarette and a lighter. Remuneration - was short-lived feeling of lightness and calm that gives the smoker the nicotine received by the blood.

With good habits is a little more complicated.

On the training example it looks like this. Trigger - wake-up call. Template action - to wear sneakers and roll out the mat. Remuneration - cheerfulness after a workout, the exterior changes, the understanding that you are a step closer to a healthy body.

Except that dopamine is pushingDopamine, Smartphones & You: A battle for your time we have a quick and easy pleasures. A deferred results - a healthy body, career development, excellent knowledge of English - seem too distant and attract much less. Therefore great chance to lose motivation and throw all the good initiatives.

trackers giveHow Checklists Train Your Brain To Be More Productive And Goal-Oriented us the most momentary pleasure that we need. Put a checkmark in assignments very nice: this activity leads to the production of dopamine, increases motivation and desire to act.

2. They allow you to track progress

In those days when you feel that you do nothing and try a little, nice to look at the full schedule and make sure that you actually have time very much. In addition, the ticking and the plus sign is motivated not to give up - not to interrupt the chain of achievements.

3. Reminiscent of the problems

If the list of habits is always at hand, are less likely to forget to read, learn new words, or do abdominal exercises.

How to conduct habits tracker

You can do it in special applications. Make a habit there, you are working on, and put the check marks on the calendar if the task is done. You can set reminders, and ask for each habit a different color, to divide them into categories. And yet look at the statistics, which show, what habits, things are good, but with some - not very.

DownloadQR-Code

Tracker habits Loop

Developer: Álinson S Xavier

Price: Free

DownloadQR-Code

Done: A Simple Habit Tracker

Developer: treebetty LLC

Price: Free

There are applications that make work on the habits of the game. In Habitica you create a character, and for performing tasks get points, which are buying for avatar clothing, gear and pets. Then you can participate in battles with other players. It turns out that this MMORPG, the game only currency are your achievements.

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Habitica: Gamified Taskmanager

Developer: HabitRPG, Inc

Price: Free

However, with the applications, especially gaming, there is always the temptation to get stuck in the phone instead of being engaged in the affairs. Electronic reminders, too, are in danger. according to researchBeyond Self-tracking And RemindersPeople who use them, at first often perform the planned works, but can not bring them to the automatism and quit the job. Also notice many annoying.

To take a break from your phone, the tracker can be carried out on paper.

Open diary and draw plate. In the left column - list of habits, the top - choice. When completed the task, put a tick, cross, point, paint the cell - as you wish. If you want pokreativit, see how others decorate trackers. Those who do not like to draw and paint, can make an Excel spreadsheet and print it.

Another option - download trackerWhich Layfhaker painted specially for you.

Print it, write the habit, over worked (but not too much, otherwise there is a risk of overload yourself and throw everything!), And every day is put down a tick. And perhaps in a month you will not recognize yourself.