A tracking form helps you persist

The research says that journaling and tracking your progress greatly increases your chance at persisting at something that’s important to you. In my experience I have found this to be true. I’ve been using a tracking form daily to help me persist since October 20, 2010. I just wrote on mine this morning.

Here’s how I use the tracking form. Take the concept and make it your own.

  • The date I put on top is the start date. After the date in smaller type I include inspiration to encourage me and focus me. I don’t often change the inspiration part. I also don’t often notice it. But it doesn’t hurt to have.
  • Each form lasts for two weeks. The first week is on the left side of the day column. The second week is on the right.
  • I include current items in the following ‘buckets’ of my life that are important to me: work, music, exercise, nature, health, each of the 4 Ps of At Your Best (passion/play/purpose/persistence), and inner work.
  • I focus on what’s most important to me that could otherwise be buried in the tugs of a myriad of small urgencies that life and work blithely hand out.
  • My work examples: revamp website, blog writing, newsletter writing, current client work that demands greater focus
  • My exercise examples: flexibility, aerobic, strength
  • My health examples: icing painful areas, posture, physical therapy exercises, tendonitis stretches, sleep log (when I fell asleep and woke up), what hindered or help sleep, whether I took a siesta
  • My inner work examples: meditation, mindfulness, and whatever old fear I’m working on to loosen its grip on me.
  • I place the greatest importance on some aspect of the ‘big stuff’ I’m here on earth to do. That big stuff, if not tended, can lay forgotten.
  • The things that I actually end up tracking invariably are SMART: specific, measurable, attainable, realistic.
  • Mine is double-sided. Most people would be well served to make their forms single sided.
  • I print it out on yellow card stock and put it on my clipboard.
  • I mark it by hand, ideally by the end of the day.
  • I find it helpful to also look at it at the beginning of the day, but don’t always get to that.
  • I’m at my best with this form when I feel the pride of filling something in, with no berating for all the things I didn’t get to. Everything counts, even five minutes.

A tracking form is not for everyone, but it might be for you. Give it a try and let me know what you come up with.

Tracking Form example1Tracking Form example2

Click here to download this tracking form

This entry was posted in Change, Persistence. Bookmark the permalink. Both comments and trackbacks are currently closed.
Do you want to be at your best every day?
Subscribe with your email address
Enter Your email address:

Be at your best by following Rob Fletcher on Twitter:@robfletcher1