Monitor daily behaviors systematically to build positive habits, break negative ones, and create lasting change through awareness and accountability. Habit tracking makes invisible patterns visible—missing a workout once is unnoticed; seeing 10 blank days on a tracker motivates change.
Methods: apps (Habitica gamifies, Streaks minimalist, free options), bullet journals (physical satisfaction), simple calendars (X marking completion). Track: exercise, reading, meditation, water intake, sleep times, social media limits. Principles: start with 1-3 habits (not 20), be specific ("30-minute walk" not "exercise"), track immediately after completion, review weekly.
Psychology: "don't break the chain" (Jerry Seinfeld method)—visual streaks motivate continuation. Missing one day acceptable; two starts pattern regression. Builds self-awareness and discipline. Quantifies progress. Celebrates consistency. Foundation for behavior change. Simple but powerful.