AREA OF FOCUS:
Habit Tracking
This month, we’ll focus on the benefits of habit tracking and incorporating the practice into our everyday lives through a 30-Day Habit Tracking Program Read through this month’s GRO Guide and be sure to follow our resident-exclusive Instagram account, @GreenHouse GRO, for helpful tips throughout the month
The Benefits of Habit Tracking
Numerous experts and influential figures attest to the transformative power of habit tracking. James Clear, author of Atomic Habits, emphasizes the compounding effect of small, consistent actions in shaping our lives Gretchen Rubin, bestselling author and happiness expert, advocates for habit tracking as a catalyst for positive change and self-awareness By cultivating mindful habits, we not only enhance our physical health and productivity but also foster emotional resilience and overall wellbeing
Tips for Habit Tracking
Be Specific and Clear: Define your habits in clear and specific terms to track progress accurately 1. Consistency is Key: Establish a consistent habit-tracking routine at the same time each day 2 Stay Honest: Be honest with yourself when tracking habits, even if you didn't meet your goals for the day 3 Track Progress and Reflect: Regularly review your habit-tracking data to identify patterns and celebrate successes 4
30-Day Habit Tracking Program
Join us for a 30-day wellness journey centered around habit tracking, empowering you to cultivate positive behaviors for enhanced health and well-being
Week 1: Establishing Baseline
Day 1-7:
Choose 4-6 habits to track (e g , exercise, water intake, reading)
Each week, track your progress in the ‘Habit Tracker’ section of your GRO journal
Set specific, measurable goals for each habit. At the end of each day, check off the list of habits performed that day Be honest and reflect on how you ’ re feeling
Milestone: By the end of week 1, you should have established clear habits to track with defined, measurable goals, and have begun daily tracking
OF FOCUS:
Habit Tracking AREA
Week 2: Building Consistency
Day 8-14:
Review habits tracked in Week 1 and identify patterns or trends
Analyze any obstacles or challenges encountered during week 1 and brainstorm potential solutions
Analyze any obstacles or challenges encountered during week 1 and brainstorm potential solutions
Milestone: By the end of week 2, you should have analyzed habit patterns, tackled obstacles, and initiated accountability measures to bolster consistency
Week 3: Refining Habits
Day 15-21
:
Identify any habits that need refinement or adjustment based on Week 2 observations
Experiment with small changes to habits to optimize results (e g , adjusting workout times, trying new hydration strategies)
Reflect on the impact of habits on mood, energy levels, and overall well-being
Milestone: By the end of week 3, you should have refined habits, experimented with adjustments, and reflected on your well-being
Week 4: Sustainability and Maintenance
Day 22-30:
Using your GRO Journal, reflect on the overall habit tracking journey, considering what worked well and what could be improved
Develop a long-term plan for sustaining and building upon the habits established during the past four weeks
Milestone: By the end of week 4, you should feel accomplished, equipped with a sustainable plan, and inspired to maintain your habit tracking practice long-term
Remember, this 30-day plan is a gradual approach to building health habits. Each action item contributes to a holistic improvement to overall wellness.
Use a fitness device to track your steps, active minutes, etc. TOOLS
MEET THE EXPERT:
Brett Kaufman
Brett Kaufman is a speaker, writer, coach and advisor to founders and startups Driven by the bigger questions in life, Brett is dedicated to personal transformational work that allows us to live with more mental and physical freedom He is interested in how we relate to our traumas, both big and small
The experiences in life need to be moved and integrated, Brett believes, and an acceptance of life and its terms needs to occur in order to experience flow and the manifestation of our own life’s purpose How do we learn to surrender, let go and just be with life for what it is and all that is.
Ultimately, his work aims to reduce the suffering of others by advancing the conversation on personal transformation techniques and tools, and providing access to these practices to a wider population.
Brett has spoken at The Assemblage, Google’s Startup Grind, and other networking groups and conferences across the country Currently, he is working on his first book
Brett is also the founder and CEO of Kaufman, creator of Gravity & Green|House
Follow Brett on Instagram @brettkaufman