This video details the speaker's method for setting up a monthly habit tracker journal, showcasing how it evolved over months and explaining each section: daily logging, habit tracking with color-coding for different habit types, a sleep graph, and daily journaling with gratitude practice.
Habit Tracker Benefits & Evolution #
- The habit tracker helped the speaker grow their Instagram to 20,000+ followers in weeks.
- It is described as satisfying, useful, productive, and cool.
- The system has evolved and upgraded since its first implementation in February.
Materials Needed #
- A5 Journal: Preferably squared with 5mm grid pages.
- Pens: Multicolored ballpoint pens (Uni Jetstream 30.7mm recommended).
- Caffeine: Optional, for focus.
- Ruler: Or any straight edge.
Setting Up the Tracker #
- Daily Log: Write out every day of the month in one column.
- Memorable Moments: A section at the top of the page for a single line summary of a notable event from each day.
- Monthly Message/Drawing: Optional, a personal message or cartoon drawing for the month (e.g., "Stay present").
Habit Section Setup #
- Main Habits Line: Use a ruler to draw a line across from the first to the last day of the month.
- Habit Listing: List habits vertically.
- "Non-negotiable" habits (black ink):
- Weight: Allocate two column spaces.
- Cold Exposure:
- Exercise:
- "Striving for" habits (blue ink): Habits the speaker wants to incorporate daily but is okay missing sometimes (e.g., journaling).
- "Negative" habits (red ink): Habits to avoid, often affecting sleep or night routine (e.g., social media upon waking).
- Leave space for potential new habits.
- "Non-negotiable" habits (black ink):
Sleep Graph #
- Layout: Similar to the habit graph, but with hours on the Y-axis and days of the month on the X-axis.
- Scale: The speaker uses 1-hour increments (4-10 AM/PM represented).
- Data Source: Garmin watch recommended for tracking sleep hours and quality.
Daily Tracking Process #
- Morning Routine:
- Weigh-in.
- Fill in previous day's memorable moment.
- Tick off previous day's habits.
- Log previous night's sleep hours and score (e.g., 7 hours, score 77).
- Revisiting: The speaker prefers to revisit the previous day in the morning rather than at night.
Journaling and Gratitude #
- Goals: Dedicate a section for 3 realistic monthly goals.
- Daily Journal: Half a page for daily entries.
- Date and Time: At the top.
- Reflection: Reflect on the day, feelings, and major life events.
- Gratitude Practice: List three things grateful for, including challenging experiences, to encourage an optimistic outlook.
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