A habit is a behavioural pattern that occurs through repetition. Once established, the behaviour occurs naturally.

There is evidence showing that tracking behaviour can increase the likelihood that habits will become established, as establishing healthy habits makes it easier for us to repeatedly make the right choices.

One of the key advantages of using a habit tracker is that it allows you to visualise your progress and identify any recurrent setbacks. This form of metacognition can help you adapt your approach and keep on improving your habit formation strategies.

One problem researchers found with habit trackers is that it creates a “habit dependency” in users: you are only sticking to the habit because of artificial support such as reminders and streak notifications, which help with the repetition of a desired behaviour, but tie the habit to in-app triggers

Digital self-tracking is quickly overtaking paper-based tracking, but most apps focus on very simple habits that may limit users in their personal growth.

If you go to bed later than you wanted to, don’t be hard on yourself. Instead, say out loud: “Never miss twice.” Then, the next evening, make sure you have an early night.