I Tracked My Habits for 365 Days (what actually changed)

Summary

This video script details the narrator's year-long journey of personal growth through a simple, yet powerful habit-tracking method. By dedicating just a few minutes each morning to tracking both good and bad habits, the narrator transformed their life, achieving major milestones like completing a 100 km ultramarathon, scaling a personal brand, and raising money for cancer research. Despite challenges, the practice of consistency and daily reflection helped them build discipline, gain social skills, and regain control over bad habits. The video emphasizes the importance of simple, low-friction rituals, and the profound impact they can have on one's life.

Takeaways

• 😀 Consistency is key: The habit tracking method has helped the speaker experience incredible growth by sticking to it daily for 365 days.
• 😀 The importance of simplicity: The habit tracker is a simple, low-friction system that makes productivity feel like a mindful ritual rather than a chore.
• 😀 The power of analog: The speaker finds that pen and paper are more effective for habit tracking than apps, as they eliminate distractions from smartphones.
• 😀 Building a 'bank of evidence': Consistently tracking habits creates a bank of evidence, which reinforces positive behavior and decision-making.
• 😀 Action > Words: The speaker emphasizes that doing the work—taking action—is more important than talking about it or making plans.
• 😀 Habit tracking as a tool for self-improvement: Tracking both good and bad habits allows the speaker to take control of their life and continuously improve.
• 😀 Overcoming bad habits: The speaker has used the habit tracker to address bad habits like pornography and caffeine consumption, resulting in personal growth and discipline.
• 😀 The importance of accountability: Regularly recording habits and actions keeps the speaker accountable to themselves and their goals.
• 😀 Balancing discipline and relationships: While habit tracking has helped build discipline, the speaker acknowledges that it sometimes led to neglecting social and family responsibilities.
• 😀 Design your life: The habit tracker serves as a tool for consciously designing a life by cultivating positive habits and acknowledging negative ones, which can ultimately lead to a more intentional and fulfilling existence.

Q & A

What is the main purpose of the habit tracker mentioned in the script?

The habit tracker is used to track both good and bad habits and helps the speaker set a positive tone for the day. It acts as a simple yet effective system for maintaining consistency and discipline over time.

Why does the speaker prefer using pen and paper over habit-tracking apps?

The speaker prefers pen and paper because it eliminates distractions. With digital apps, the phone serves multiple purposes, which can lead to distractions. A physical book provides a singular focus, especially when used first thing in the morning.

How does the habit tracker serve as a 'bank of evidence'?

By consistently tracking habits every day, the habit tracker builds a 'bank of evidence' that reinforces the speaker's ability to make good decisions and stay disciplined. This evidence becomes a source of confidence for maintaining consistency over time.

What personal accomplishments does the speaker mention achieving over the past year?

The speaker mentions running a 100 km ultramarathon, growing their personal brand to over 120,000 followers, launching a handmade product, raising over $100,000 for cancer research, and making the most money they've ever earned while working abroad.

What is the significance of tracking bad habits alongside good habits?

Tracking bad habits is crucial because it allows the speaker to acknowledge and address behaviors they want to change. By being honest and tracking both good and bad habits, the speaker can take control of their life and work on self-improvement.

Why does the speaker highlight the importance of consistency?

Consistency is emphasized as the number one catalyst for change. By consistently practicing good habits and actions, the speaker believes they were able to transform their life over the past year, turning initially challenging tasks into second nature.

How did habit tracking influence the speaker's social interactions and personal growth?

Habit tracking pushed the speaker to engage in actions they wouldn't typically do, such as speaking to a stranger every day. This helped improve their social skills and confidence, which they applied in various areas, such as podcasting and casual conversations.

What are some of the challenges the speaker faced while tracking habits?

One challenge was maintaining balance, as the speaker sometimes neglected social and family responsibilities in pursuit of habit tracking. This led to an unhealthy relationship with discipline, where the focus on personal growth could become selfish or isolating.

What is the 'one sentence per day' method, and why does the speaker recommend it?

The 'one sentence per day' method involves writing a single sentence to capture a memorable moment or thought each day. The speaker recommends it as a simple and low-effort journaling approach that helps set a positive trajectory for the day, without overwhelming oneself.

What does the speaker mean by saying, 'The only way to do the thing is by doing the thing'?

The speaker emphasizes that action is the key to progress. Simply talking about or planning to do something isn't enough; true change comes from taking direct, consistent action towards a goal.