Introduction:
Hey there! Have you ever thought about the little things you do every day? Like brushing your teeth, doing homework, or playing video games? Well, these things are called habits, and they’re super important because they shape how we live our lives. But have you ever tried keeping track of these habits? It might sound a bit strange, but tracking your habits can actually help you make some really cool changes in your life. Let’s find out how!
Why Track Habits? Okay, so first things first, why bother tracking your habits? Well, think of it like this: when you look in a mirror, you see yourself, right? Tracking your habits is like looking in a mirror for your actions. It helps you see what you’re doing every day and figure out what you could do better. It’s like having a superpower to help you become a better version of yourself!
Table of Contents
What are Daily Habits to Track?
If becoming superhuman is of interest, you’ll want to incorporate these daily activities into habit form like yesterday.
Journaling
If there’s only one habit that you develop, it’s the Queen of habits – Journaling. You must journal, no options. The profound benefits that come from journaling cannot be overstated. Once you develop this habit, you can easily develop any other habit by using journaling. It’s like investing the money you earned from the interest in a previous investment.
Bullet journal habits to track. Recent popular methods include bullet journaling – a versatile organizational system that combines planning, tracking, and journaling into one customizable format. The daily habits listed here are no different from the habits you would track anywhere. It’s just a different system.
Cold Water Exposure
Is this self-torture? Most definitely. Does it come with any benefits at least? Oh yells ya. Let’s start with the most important – mental toughness. How you respond in the first 20 seconds of cold exposure is how you respond in the first 20 seconds of anything that’s very difficult. When you expose yourself to something incredibly difficult first thing in the morning, it makes all the other difficult tasks for the rest of the day seem like child’s play. Another benefit is mitochondria biogenesis – a fancy word for new mitochondria. Why does that matter? Mitochondria are the cells that take raw materials and turn them into ATP – your body’s energy currency. What do you suppose happens when your body begins making more of these things? Another benefit is the unparalleled mood enhancer it delivers. Ask anyone, there is not a greater feeling than the moment you come out of a cold shower (ice cold) or bath. Scientists compare it to using cocaine, but it lasts 3 hours, and you don’t need to hangout with annoying people.
Breath Work
Adding breathwork to your daily routine not only benefits your mind and body but can also help you maintain better habits in other areas of your life. When you’re relaxed and less stressed from practicing breathwork, you’re more likely to have the mental clarity and focus needed to stick to your other habits. Whether it’s studying, exercising, or doing chores, being in a calm state of mind can make it easier to stay motivated and disciplined. Additionally, deep breathing can serve as a tool to manage emotions and cravings, helping you resist the temptation to indulge in unhealthy habits like excessive snacking or procrastination. By incorporating breathwork into your routine, you create a foundation of well-being that supports your overall efforts towards maintaining positive habits in all aspects of your life.
Meditation
Incorporating meditation into your daily routine isn’t just about finding inner peace—it’s like giving your body and mind a fountain of youth! Recent scientific studies have discovered some seriously cool stuff about meditation. Turns out, regular meditation can actually make you age slower! How? Well, meditation helps you chill out and kick stress to the curb, which can seriously slow down the aging process. Plus, it’s like a magic potion for your chromosomes—meditation boosts telomerase activity, keeping those little protective caps on your DNA nice and long. And get this: longer telomeres mean a longer, healthier life! But wait, there’s more! Meditation also keeps your brain sharp, fighting off those pesky signs of aging like forgetfulness and brain fog. So, by making meditation a regular part of your routine, you’re not just finding your Zen—you’re unlocking the secrets to a youthful and vibrant life!
Exercise
Adding regular exercise to your daily routine isn’t just about getting fit—it’s like giving your body and mind a major upgrade! Recent scientific research has uncovered some incredible benefits of exercise that go way beyond just staying in shape. First off, exercise is like a superhero for your lymphatic system, helping to flush out toxins and keep your immune system strong. But wait, there’s more! Getting active also boosts your brainpower, making you sharper and more focused. Plus, exercise releases those feel-good endorphins, giving you a mood boost and making tough decisions feel like a breeze. By making exercise a regular part of your routine, you’re not just staying healthy—you’re unlocking your full potential for a happier, more vibrant life!
Heat Exposure
Heat exposure, like hitting the sauna, isn’t just about sweating it out—it’s like giving your body and mind a serious power boost! Just like facing the cold, enduring the heat can seriously toughen you up mentally. Sure, saunas might feel relaxing at first, but stick around for 20 minutes and you’ll know what real discomfort feels like! But hey, there’s a silver lining here: heat exposure triggers the production of heat shock proteins (HSPs), which help your cells handle stress better and can even help you live longer. Plus, heat exposure gets your blood pumping, improving your heart health and delivering more nutrients to your muscles and organs. And let’s not forget about those feel-good endorphins—it’s like a natural painkiller that leaves you feeling relaxed and blissed out. So, next time you’re thinking about hitting the sauna, remember: it’s not just a steamy retreat—it’s a ticket to a healthier, happier life!
Quality Sleep
Getting good sleep isn’t just about catching some Z’s—it’s like giving your body and mind a total makeover! When you hit the hay, your body goes into overdrive, repairing tissues, sorting out memories, and balancing those pesky hormones. But wait, there’s more! Quality sleep isn’t just a snooze fest—it’s like a magic potion for your brain and body. It keeps your brain sharp, your mood stable, and your immune system in top shape. Plus, it’s like hitting the reset button on your metabolism, keeping your appetite in check and your weight in balance. But beware: skimping on sleep can wreak havoc on your health, leading to a laundry list of problems like obesity, diabetes, and even heart disease. So, if you want to live your best life, make sleep a priority! Stick to a regular sleep schedule, create a cozy sleep environment, and unwind with relaxation techniques before bed. Your body and mind will thank you for it with a healthier, happier life!
How to Track Habits:
Firstly, this list is overly simplified with intention. There are plenty of articles that talk about how to journal. This list simply gets you out of the gate.
- Write Down Your Desired Habits: This is why journaling is The foundational habit. Take a moment to think about the things that you want to do regularly. Write them down in a list. This can be electronically or on paper. I personally prefer paper.
- Keep Track Daily: Use a regular behaviour like finishing dinner to trigger you to evaluate your day. In your evaluation, you are simply putting a check mark beside each desired habit if you performed that behavior as expected. Put an X if you did not. The key is to never let two Xs appear in a row. It’s that simple!
Important: Do not try to improve a habit that you’re currently trying to develop. You cannot improve what does not exist. Develop the habit first, and then after a few months go ahead and improve and add difficulty levels IF you have without question developed that habit.