125 Habits to Track for a Bullet Journal or App

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You’ve completed your analysis to select
your very best bullet journal.
You’ve compiled the entire pens you need to use and have selected a
color-coding system. Or, you’ve
lastly discovered an app that works simply
proper for you to make it easier to observe your progress along with your habits. But now
what?

One of the perfect issues that you should utilize these instruments for is private improvement, and monitoring your habits is a concrete manner you may be positive to stick to your self-improvement objectives.  We all need to dwell wholesome lives, however forming a new behavior that sticks may be a problem, which is the place behavior monitoring will help you.

By monitoring your habits, you’ll be able to monitor
each your good and dangerous habits with out
guesstimating your progress–which implies you don’t have any alternative however to be trustworthy
with your self. Plus, the bodily act of writing down your progress will
encourage you to accomplish your objectives.

With the rising reputation of bullet journaling, there are lots of variations for the structure of your bullet journal and attainable methods to observe your habits. Or, if you happen to choose to do it digitally, there are a extensive number of behavior tracker apps that may make it easier to keep on observe. (Here’s our evaluation of the perfect bullet journals to make it easier to maintain observe of your concepts and objectives.)

But usually, behavior trackers are a wonderful software to provide you with a visible illustration of your progress. By your outcomes, you’ll be able to see how properly you’re doing–and, if you happen to’re like me, you’ll be motivated to observe by along with your meant habits since you don’t need to take a look at a clean behavior tracker, which makes these instruments a wonderful accountability associate.

It’s a waste of time to observe random habits that haven’t any impression or relevance to your objectives, so you have got to take into account the issues in your life that you simply’re actually serious about altering. But what’s stunning is that typically it may be powerful to discover behavior tracker concepts! Here, we now have compiled an in depth record to assist you determine which habits can be most useful for you to observe on a common foundation. (If you are utilizing a bullet journal, we have additionally rounded up the perfect bullet journal behavior tracker concepts on this different submit.)

For your comfort, we now have separated
the concepts into classes so you’ll be able to give attention to the realm of your life the place you
really feel like you could possibly use some enchancment.

Let’s take a look.

(Side observe: If you don’t understand how to construct a behavior, then take a look at this nine-step blueprint that walks you thru your complete course of of making lifelong habits.)

Health and Wellness Habits to Track

1. Weigh your self as soon as a week. Some folks
weigh themselves daily, however due to the minor fluctuations that all of us
expertise from day to day, this may be hectic. Check in your weight simply
as soon as a week to see if it’s beginning to go in a single route or one other and
regulate your life-style accordingly.

2. Take a each day multivitamin to guarantee your physique is getting its dietary wants. Studies have shown that taking a multivitamin can profit your long-term well being. While you ought to be aiming to get your whole diet from actual meals, there’s no proof suggesting that there’s a potential threat with taking nutritional vitamins.

3. Drink a glass of water with lemon as quickly as you awake to assist rehydrate your physique after sleeping and get up your digestive system to put together it for the remainder of the day. The lemon provides you with a increase of vitamin C, enhance the well being of your pores and skin and hair, and decrease your ldl cholesterol, among other health benefits.

4. Keep a meals journal. This takes time, however
it’s vital when making an attempt to maintain observe of your calorie consumption versus what
you’re burning. A meals journal will make it easier to acknowledge if you happen to’re overeating, and it may present you the way your little
snacks right here and there add up.

5. Eat a wholesome breakfast each morning to jumpstart your metabolism and increase your consumption of vegatables and fruits. Research also shows that consuming breakfast will assist enhance your efficiency, reminiscence, and a focus all through the day. Here are some nice concepts for a wholesome breakfast.

6. Take at the least 10,000 steps daily. Use a
pedometer to make it easier to observe your progress so
you may be positive to meet this purpose.

7. Start your day in a state of leisure
with bathe meditation. Let the nice and cozy water wash away your stress and envision
your unfavourable ideas washing down the drain.

8. Laugh daily, even when you have to search for one thing humorous. Here are some podcasts which can be positive to make you chuckle, which can launch endorphins and make you are feeling good.

9. Stretch each day to enhance your flexibility
and posture, launch rigidity, and scale back your probabilities of getting injured.

10. Replace one meal every day with a salad or
vegetable soup to improve your vegetable consumption.

11. Get at the least 150 minutes of train each
week. You could make this enjoyable by discovering a good friend to
velocity stroll with you. Switch up your type of train to scale back the prospect of
losing interest and experiment with new actions to discover what you actually get pleasure from.

12. Focus in your breath for at the least two
minutes mid-day.  Practicing mindfulness or taking a while to
recenter your self and pay attention to your physique is a crucial consider sustaining
psychological well being.

13. Reduce your sugar consumption. This behavior
change seemingly wants to be damaged up into smaller, trackable behavior adjustments. For
instance, begin by slicing down your soda consumption by half. Then, solely bask in
dessert as soon as or twice a week. Small, trackable objectives comparable to these will assist
scale back your general sugar consumption.

14. Drink a cup of water earlier than each meal to
assist fill your abdomen and restrict your impulses to get a second serving to.

15. Aim to eat at the least one meals of each shade of the rainbow
daily to assure you’re consuming the entire vitamins your physique wants.

16. Park within the spot that’s the farthest from
your workplace to assist improve your steps for the day and add in additional train.

17. Complete a set variety of squats and
pushups each morning, including certainly one of every per week to maintain constructing muscle.

18. Record your train purpose and precise achievement every day, rising
your depth each week.

19. Plan your meals forward of time to keep away from
resorting to quick meals.

20. Pack wholesome snacks for work in case starvation
strikes.

21. Drink at the least half a gallon of water per
day, and extra if you happen to’re exercising. Here are some methods to make it easier to improve your water consumption.

22. Cut out espresso to finish your want for
caffeine to perform.

23. Floss nightly to keep oral hygiene.

24. Do yoga thrice per week to follow
self-reflection and improve self-awareness.

25. Choose the steps over the elevator.

26. Exercise your pets each day to maintain them
wholesome and joyful.

27. Practice clear consuming by selecting complete,
pure meals, eliminating processed meals, and together with protein, wholesome
carbohydrates and fat, and produce in each meal.

28. Control your portion sizes by measuring your
meals.

29. Track your medical signs. While this
isn’t actually a behavior per se, utilizing a
behavior tracker to observe when you have got a headache or are fatigued will help you
acknowledge any attainable triggers.

30. Spend at the least 20 minutes exterior to get your each day dose of vitamin D and a variety of other health benefits.

Professional Habits to Track

31. Make three enterprise connections per week
by social media, networking teams, or your present skilled contacts.

32. Get to work quarter-hour early to get your self
settled, verify emails, and get began proper on time. Being early provides you with
a cushion for surprising obstacles and make it easier to get to work feeling calm and
guilt-free.

33. Say one thing at the least as soon as in each
assembly to add to the dialogue.

34. Every day, costume for the job you need, not
the job you have got. This helps others envision you in a increased function, which can
be useful when it comes time for promotions.

35. Be punctual to conferences or appointments
that happen in your workplace. You don’t need to be the one that’s holding
everybody else up.

36. Respond to emails inside 24 hours to present
you’re dependable.

37. Be direct in your communication, even when
you want to give your self a likelihood to assume earlier than responding to a colleague.
Being indecisive doesn’t present skilled confidence.

38. Ask for assist if you want it and provide it
when it’s wanted.

39. Expand your on-line presence each day by
updating LinkedIn, responding to messages in your skilled social media
website, or updating your weblog.

40. Maintain skilled relationships by
reaching out to a former colleague as soon as a week. A easy “How’ve you been?” is
all it takes to maintain that connection, and also you by no means understand how somebody will help
you later in your profession.

41. Send skilled “thank you” or follow-up emails
after conferences to exhibit your continued consideration to the matter.

42. Keep a document of your concepts and evaluation
them every week to make a plan to implement them.

43. Keep observe of the time you spend on work
duties so you’ll be able to later analyze the period of time you’re losing and the place you’ll be able to enhance.

44. Get some train in whilst you’re sitting
at your desk through the use of desk train gear daily.

(*125*)Social Habits to Track

45. Scan the headlines each morning to keep
up-to-date on present occasions. While you don’t want to learn each news story
that’s on the market, keep conscious of key world occasions so you’ll be able to keep
conversations with others.

46. Learn a new phrase every day to improve your communication abilities and self-confidence in social encounters. There are many apps comparable to Word of the Day that may make it easier to construct this behavior. Be positive to use the phrase in dialog, which can make it easier to retain its which means.

47. Text somebody one thing encouraging each morning. This will make it easier to keep in contact along with your family members and make them smile.

48. Write a observe to your associate or a
co-worker daily expressing your gratitude for them. This might
be a easy “I love you, have a good day” on scratch paper that you simply go away on
your kitchen counter or a sticky observe left in your colleague’s monitor letting
them know you recognize the work that they do.

49. Practice lively listening everytime you’re
having a deliberate dialog by giving folks your full consideration when
they’re speaking. Use your physique language to present that you simply’re engaged within the
dialog and ask clarifying questions to make sure you perceive what they’re
saying. Not solely will this make it easier to see different folks’s factors of view, it would
additionally validate the speaker and assist construct a sense of belief.

50. Keep observe of how usually you smile if you
make eye contact with different folks. This will make it easier to seem to be pleasant
and welcoming to those that don’t know you.

51. Make somebody chuckle daily. If you don’t
assume that you simply’re naturally humorous, take a look at these concepts to assist enhance your humor.

52. Show folks that you simply’re assured and
approachable by your physique language. By uncrossing your arms, standing (or
sitting) up straight, and stress-free your face, you’ll enhance your
likeability, even to strangers. Keep observe of this by doing a psychological physique verify
everytime you’re round others and observe every time you have got to right your self.

53. Stop being unfavourable. Your unfavourable angle
can impression these round you, so maintain observe of daily you’re ready to get
by with none negativity.

54. Similarly, observe every day that you simply go
with out partaking in gossip. Gossiping is a poisonous conduct that’s largely a
waste of time.

55. Perform at the least one random act of kindness per day. This promotes
compassion, which leads to a sense of reference to others.

56. Sit down to a household dinner 5 nights per week. There are tons of psychological and bodily benefits to having family dinners.

57. Avoid checking your cellphone everytime you’re
speaking to somebody, as a result of doing so is impolite and suggests you’re uninterested.
Track this by marking every day that you simply solely checked out your cellphone if you have been
alone.

Organizational Habits to Track

58. Spend 5 minutes every morning decluttering your workspace by placing away
any unneeded paperwork or archiving outdated recordsdata in your desktop. Make use of each
bodily and digital folders for your work. Forming a decluttering behavior will scale back
stress and enhance your capability to focus.

59. Each evening, put together your self for the subsequent
day. Choose your outfit, pack your lunch, get your health club garments collectively, verify
your upcoming occasions, and many others. Doing it will scale back the chaos and rush you are feeling
within the morning as you’re making an attempt to get out the door.

60. Throw away unsolicited mail earlier than it even hits
the counter to keep away from pointless litter.

61. Write a each day to-do record to set up your
obligations and objectives to make your day extra manageable and make it easier to really feel
ready. This visible illustration of your accomplished and unfinished duties
will maintain you targeted and stop you from ending the day solely to understand
you didn’t get something vital completed.

62. Spend quarter-hour at evening tidying up your
residing area. This implies that your whole belongings ought to have a devoted
place to keep, which can prevent time everytime you’re making an attempt to discover
one thing.

63. Prioritize your duties daily by marking
what’s pressing and what may be put aside. The Eisenhower Matrix is a useful gizmo to assist
you determine how to full issues on the proper time.

64. Tackle one large organizing job each week. This might
imply shredding that rising pile of papers which you can’t simply toss, purging
your closet, cleansing out the storage, deleting unneeded recordsdata in your laptop,
and many others.

65. Throw away or donate one factor every day to
scale back litter.

66. Do a month-to-month deep cleansing of your home,
together with dusting, cleansing baseboards, cleansing behind the oven, and many others.

67. Declutter your inbox nightly.

68. Don’t go to mattress with soiled dishes anyplace
in the home–together with the sink.

69. Backup your whole recordsdata weekly to keep away from
shedding one thing vital and having to begin over.

Sleeping Habits to Track

70. Expose your self to pure mild every
morning if you get up to assist management your circadian rhythm, which can
enable you to get up energized, management your consuming habits, and assist handle several other of your critical bodily functions.

71. Replace alcohol with inexperienced tea at evening to
assist enhance your sleep. When you have got alcohol in your system, it reduces the
quantity of deep, restorative sleep that your physique wants. On the opposite hand, inexperienced tea comprises little or no caffeine and
can calm you earlier than mattress.

72. Go to sleep on the similar time each evening–ideally, on the early aspect. Doing it will
assist get your physique in such a routine that finally, you gained’t want your alarm
clock to wake you up on the similar time every morning.

73. Turn off your electronics two hours earlier than
you go to sleep and skim a guide as an alternative or pay attention to some tender music.

74. Before you go to mattress, ensure that to flip
off all of the lights in or close to your room, block out sounds utilizing a sound machine
or a fan, and keep away from going to sleep on a full abdomen. Here are some extra ideas to assist enhance your high quality of sleep.

75. Get 7-9 hours of sleep per evening.

76. Don’t hit snooze

77. Keep a sleep log to make it easier to determine
patterns in your life that correlate to the standard of your sleep. You could discover
that if you do a sure exercise, you sleep higher–or one thing that you simply
eat tends to maintain you awake.

78. Stick to a nightly schedule earlier than mattress
comparable to taking a heat bathtub or studying a guide earlier than going to sleep. This will
sign to your mind that it’s time to quiet down.

Productivity Habits to Track

79. Choose one job daily to both
delegate or eradicate. If you have got one thing in your to-do record that one other
individual might do for you, assign it to that individual. Or, when you have one thing on
your record that actually gained’t make it easier to make progress towards your objectives, eradicate
it.

80. Take a brief break each hour to keep away from
experiencing burnout on the duty at hand. This provides you with a likelihood to
rejuvenate your self and begin contemporary from time to time.

81. Turn off notifications earlier than beginning any
job that requires your focus. Give your self a private ban on texts, emails,
cellphone calls, or something that would distract you. If you’re consistently
interrupted from varied strategies of communication, your productiveness will
significantly lower.

82. Overcome temptations of procrastinating by
finishing your most vital duties (MITs) first. Your MITs are your essential
duties that lead to your most important outcomes. List 2-3 MITs each day and do
them ASAP.

83. Streamline your each day duties by grouping
collectively related duties to do all in a row. For instance, do your whole laptop
work at one level after which your paperwork or conferences at one other.

84. Implement the 80/20 rule (often known as
the Pareto Principle). This precept says that
20% of your effort generates 80% of your outcomes. By determining what your 20%
is, you’ll be able to instantly enhance your productiveness.

85. Practice the Pomodoro Technique by taking brief breaks
after targeted classes of working. The extra you’re employed, the extra you mind wants
a relaxation. If you break up your work into smaller parts, you’ll be able to take the
obligatory breaks to refresh your thoughts.

86. Just such as you’re doing along with your behavior
tracker, be sure you’re creating SMART objectives so you’ll be able to give attention to
reaching them and monitoring your progress.

Financial Habits to Track

87. Research a methodology of incomes a second
revenue at the least as soon as a week. This may very well be something from changing a bed room
in your home to an Airbnb to promoting one thing that you simply create for a passion on
Etsy.

88. Pay payments as quickly as you obtain them to
keep away from curiosity fees or the chance of forgetting to pay.

89. Take a couple of minutes every morning to evaluation
your funds. Look at how your investments modified in a single day and do a fast
rundown of the exercise in your bank card and checking account to guarantee
every thing seems to be proper. It’s vital to know the present state of your
funds so you’ll be able to spend accordingly.

90. Do a weekly price range evaluation to see the place
you’re spending your cash. This will help you acknowledge if you happen to’re going overboard along with your “wants” as an alternative of
your “needs” and be sure you’re remaining on observe with saving.

91. Reduce the sum of money you spend on
utilities by practising each day habits comparable to turning off lights if you’re not
in a room or unplugging home equipment that you simply’re not utilizing. These additional little financial savings will add up and it’s higher for the surroundings.

92. Bring your lunch to work. Packing a
wholesome meal is not going to solely prevent a great deal of cash within the long-run, it would
additionally make it easier to management what you’re consuming so that you may be positive to make wholesome
selections.

93. Read a private finance article along with your morning espresso. If you don’t really feel like you have got time for this, pay attention to a finance podcast throughout your commute, comparable to NPR’s Planet Money. This will make it easier to keep up-to-date on what’s occurring within the monetary world and make it easier to proceed to construct your monetary schooling.

94. Subscribe to Morning Brew or a related each day monetary
e-newsletter and skim it each morning.

95. Give your self a each day spending restrict and stick to it.

96. Pay your self first by transferring cash
into financial savings and paying
down debt everytime you receives a commission.

97. Limit your on-line purchasing to requirements.

98. Buy for worth, which implies you keep away from
shopping for the most affordable possibility or the
costliest. Do your analysis earlier than making a large buy to ensure that what
you’re shopping for will final.

Personal Habits to Track

99. Take 5 minutes each evening to evaluation your short-term and long-term objectives. This will make it easier to acknowledge if you happen to want to make changes to your life to attain your objectives and make it easier to understand if certainly one of your objectives isn’t as helpful to you because it as soon as was and also you need to exchange it.

100. Watch one TED speak per day or one other sort of inspiring
video to maintain you motivated in no matter subject you’re specializing in–nevertheless, make
positive to restrict it to only one (or two) a day so that you don’t end up two
hours later nonetheless clicking on associated movies.

101. Make a dedication to lifelong studying by
performing some self-education daily. There are a lot of methods which you can
use to be taught new abilities, which can make it easier to stay a
helpful asset in our fast-paced world. Alternatively, you are able to do analysis on a
subject that pursuits you or on a problem you’re going through to learn the way to
overcome it.

102. Make your mattress each morning. Completing
this primary job of the day provides you with a sense of accomplishment and set the
tone for the remainder of the day.

103. Add one factor to a record of issues that
you need to do daily to make it easier to
give attention to self-care and replenishing your self from the on a regular basis stressors that
you face. Making time for enjoyable actions will make it easier to recognize what life has
to provide a little bit extra.

104. Do one thing that makes you content daily, whether or not that’s
listening to your favourite tune, practising mindfulness meditation, or spending
a while along with your pet. Having your “me” time will assist scale back your stress and
enhance your general happiness.

105. Write in a gratitude journal daily. Recognizing your appreciation for the entire good issues in your life will assist
you deal with adversity when it arises, enhance your relationships, and stave
off signs of melancholy.

106. Engage in a passion that you simply get pleasure from each
day. There are a lot of advantages to having a passion, together with
rising your general satisfaction with life.

107. Step out of your consolation zone at the least
as soon as per day. Do one thing that makes you a bit nervous comparable to approaching a
stranger or switching up your routine. This will make it easier to construct
self-confidence.

108. Actively work to enhance your intelligence daily.

109. Make time to learn daily, even when it’s simply if you
have some downtime. This will make sure you’re persevering with to open your thoughts to new
concepts and acquire data.

110. Don’t end a day with out reciting optimistic affirmations that assist increase your
confidence.

111. Keep a temper tracker to uncover any tendencies
or triggers.

112. Set apart high quality time along with your associate at the least 4
occasions per week.

113. Volunteer as soon as a week in your neighborhood.

114. Start your morning off with a smile in
the mirror to increase your temper and confidence.

115. Try one thing new each week. This will
make it easier to proceed to broaden your horizons and acquire new experiences.

Trackable Habits to Quit

116. Stop watching tv–you are able to do so many
extra productive issues along with your time.

117. Stop biting your nails by changing this behavior
with one thing else, comparable to listening to music.

118. Stop spending time with poisonous
people who find themselves holding you again in life. If these are members of the family
or others you merely can’t keep away from, restrict your interplay to a concrete quantity
that is smart for the connection, comparable to solely on holidays.

119. Stop emotional
consuming by changing this coping mechanism with one thing more healthy,
comparable to going for a stroll or calling a good friend.

120. Quit smoking for apparent causes. If you
can not cease chilly turkey, create measurable objectives to severely restrict your smoking
behavior till you’ll be able to utterly cease.

121. Stop consuming fried meals as a result of this will
improve your threat of creating diabetes, cardiovascular ailments, and
weight problems. You can observe this by limiting your self to 1-2 fried meals per week
after which lowering that to as soon as a week earlier than slicing it out altogether.

122. Eliminate alcohol. Habitual ingesting can
improve your threat of a plethora of ailments and lead to dangerous choices. Start
by slicing out alcohol throughout the week and limiting your drinks on the weekends
to two per evening. Eventually, if you happen to’re at a social occasion, order membership soda and
lime as an alternative of alcohol.

123. Cut out soda step by step by switching to half
soda, half soda water. Then restrict your self to one “soda+water” per day, whereas
changing the remainder with natural tea. Eventually, drop the soda half and if you happen to
really feel such as you want some carbonation, decide for plain soda water as an alternative.

124. Waste much less time on-line. This one is hard
since you in all probability have to be on-line for your job, so it’s tempting to leap
over to a social media website for “a few” minutes. Start by setting apart 20
minutes within the morning and 20 minutes at evening to browse the web in any
manner you select. If you are feeling such as you want to restrict it extra after you attain that
purpose, scale back it to as soon as per day.

125. Give your self ten minutes earlier than
succumbing to the urge of the behavior you’re making an attempt to stop.

Final Thoughts

In order to efficiently obtain your objectives,
you want to repeatedly observe them from begin to end.  Log your progress each day or weekly (relying
on the behavior) to give your self the info that you simply want to have suggestions on how
far you’ve come.

There isn’t any rule that claims one behavior is extra vital than some other. It’s your job to work out which habits would be the most helpful to observe for your life. Pick out a few of those behavior tracker concepts that would profit you and begin monitoring!

Finally, if you happen to need assistance with constructing habits, then take a look at this nine-step blueprint that walks you thru your complete course of of making lifelong habits.)