habits are not always good: an important downside is that ceasing undesirable actions can be challenging.

apps are most likely to successfully support habit formation if they provide contextual cues or implementation intentions to guide goal-directed behaviour.

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.

when students used the habit tracker to improve their study habits, they were less likely to experience a bad mood or feel distracted while studying, and were also less likely to wish they were doing something more enjoyable.

One of the mechanisms through which habit tracking can benefit your mental health is by celebrating micro-wins throughout your personal growth journey.

another advantage of using a habit tracker — especially a digital one — is that it can remind us to act.

One problem researchers found with habit trackers is that it creates a “habit dependency” in users

Researchers have warned that many habit tracking apps are too rigid to support our diverse practical and emotional needs

The key to developing a habit is to find a way to ensure the desired behaviour becomes automatic. For habit tracking to be successful, it must therefore be simple and flexible, as well as encouraging self-control and goal-directed behaviour.

By avoiding missing twice, you are making space for the inevitable slip-ups, while maintaining the motivation to succeed over the long-term.