Habits Building vs. Habits Tracking: A Comprehensive Guide

In the journey towards self-improvement, the concepts of habits building and habits tracking often come up. While they are related, they serve different purposes and require different approaches. Understanding the nuances between these two can help you make more informed decisions about your personal development strategies.

What is Habits Building?

Habits building refers to the process of forming new, positive behaviors that eventually become automatic. According to research by Philippa Lally and her team at University College London, it takes an average of 66 days to form a new habit, though this can vary from 18 to 254 days depending on the individual and the complexity of the behavior .

Below are the Key Elements of Habits Building:

• Consistency: Regularly performing a behavior in a consistent context helps reinforce the habit. This is supported by the concept of "contextual stability" which states that habits are more likely to form when the context remains constant.

• Small Steps: Breaking down a goal into smaller, manageable steps can increase the likelihood of success. B.J. Fogg’s Behavior Model emphasizes that simplicity in action leads to more sustainable habits.

• Cue-Action-Reward Loop: Charles Duhigg’s "The Power of Habit" highlights the importance of identifying a cue, establishing a routine, and providing a reward to reinforce the habit .
  

What is Habits Tracking?

On the other hand, Habits tracking involves monitoring and recording your progress in performing certain behaviors. This practice can provide accountability, motivation, and insights into patterns and obstacles. It is different from Habits Building. Tracking progress can boost self-efficacy, which in turn enhances the ability to build new habits. Albert Bandura’s work on self-efficacy highlights the importance of belief in one's capability to execute behaviors necessary to produce specific performance attainments.

Below are the Key Elements of Habits Tracking:

• Measurement: Quantifying your behavior allows you to see progress and identify areas for improvement. Studies have shown that self-monitoring is a critical component of behavior change interventions.

• Accountability: Tracking habits can create a sense of responsibility, especially if shared with a community or accountability partner. This social aspect can significantly boost adherence.

• Feedback Loop: Regularly reviewing your tracked habits can provide valuable feedback and help you adjust your strategies. This aligns with the principles of continuous improvement and iterative progress found in Agile methodologies.
  

As you can already see, Habits Building and Habits Tracking have 2 different set of objectives. The former aims to create new automatic behaviors while the latter aims to monitor and measure the execution of behaviors. Furthermore, the approaches, tools and techniques used vary slightly too.

The Synergy Between Habits Building and Habits Tracking

While habits building and habits tracking are distinct, they can be complementary. Building a habit requires initial effort and focus, but tracking the habit ensures that it sticks and evolves over time. A study published in the "European Journal of Social Psychology" found that combining habits building strategies with tracking increases the likelihood of long-term behavior change. To start building a new habit, download HabitsWonder now!

While many habit apps are available, HabitsWonder uniquely focuses on Habits Building. Unlike other apps with complex and flashy features that drain your mental energy, HabitsWonder encourages immediate action with minimal distractions. Begin with just 5 minutes a day, and witness your improvement in 66 days.

Some Practical Tips for Integrating Habits Building and Tracking with HabitsWonder:

• Start Small and Stay Focus: Focus on building one habit at a time and track it until it becomes automatic. We restrict users to focus on only 3 habits at a time before adding new ones.

• Use Technology: Leverage on HabitsWonder to set reminders and visualize your progress.

• Reflect Regularly: Set aside time to review your tracked data and adjust your strategies as needed.

• Celebrate Milestones: Acknowledge and reward yourself for milestones achieved, reinforcing positive behavior.

Habits building and habits tracking are powerful tools in the arsenal of personal development. By understanding their unique roles and how they complement each other, you can create a more effective strategy for achieving your goals. Start by building new habits with consistency and small steps, then use tracking to ensure these habits stick and evolve. With patience and persistence, you can transform your behaviors and achieve lasting change.

Want to kickstart your personal development? Download HabitsWonder Now! The most simple and most effective Habits Builder App that will change your life with just 5 mins a day.

References:

• Lally, P., Van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.

• Wood, W., & Rünger, D. (2016). Psychology of habit. Annual Review of Psychology, 67, 289-314.

• Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.

• Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.

• Michie, S., Abraham, C., Whittington, C., McAteer, J., & Gupta, S. (2009). Effective techniques in healthy eating and physical activity interventions: A meta-regression. Health Psychology, 28(6), 690-701.

• Burke, L. E., Wang, J., & Sevick, M. A. (2011). Self-monitoring in weight loss: A systematic review of the literature. Journal of the American Dietetic Association, 111(1), 92-102.

• Beck, K. et al. (2001). Manifesto for Agile Software Development. Agile Alliance.

• Adriaanse, M. A., Vinkers, C. D. W., De Ridder, D. T. D., Hox, J. J., & De Wit, J. B. F. (2011). Do implementation intentions help to eat a healthy diet? A systematic review and meta-analysis of the empirical evidence. Appetite, 56(1), 183-193.

• Bandura, A. (1997). Self-efficacy: The exercise of control. Freeman.