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30 Day Momentum Tracker
Consider this your hyper-focused habit tracker. One habit. 30 Days. Major progress towards your goal. Download the tracker below and see some of my tips and reading recommendations for choosing your habit. Good luck!
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The Rules:
1. Choose one habit to build over the next 30 days. (Seriously, just one. We’re building a new habit, not a new you.)
2. Do that habit every day. No exceptions. No skips. If you do skip a day, pick back up the next. No time for perfectionism.
3. Track your daily progress.
Tips for choosing your habit:
1. Focus on inputs, not outputs – Make your habit something you can control. Ex: ‘Write for 10 minutes’ vs ‘I will write 1 chapter’.
2. Go small; Then go smaller – Pick a habit you could do on your worst day. Ex: ‘I will apply sunscreen’ vs ‘I will do my skin care routine.’
3. Make it measurable (& repeatable) – Minutes. Steps. Ounces. Reps. Time. Find a unit of measurement and stick to it. Ex: ‘I’ll pick my outfit every night by 9pm’ vs ‘I’ll look nice every day.’
4. Add, don’t subtract – Rather than eliminate bad habits, add in good ones. Ex: ‘I will drink 1 glass of water before coffee’ vs ‘I won’t drink coffee”
My favorite books on habit formation and momentum:
1. The Magic of Momentum By Stephen Guiles
2. Elastic Habits By Stephen Guiles
3. Feel-Good Productivity By Ali Abdaal
4. Atomic Habits By James Clear
5. Four Thousand Weeks By Oliver Burkeman
6. Effortless By Greg Mckeown
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