Atomic Habits Chapter 16

 How to Stick with Good Habits Every Day

In 1993, a bank in Abbotsford, Canada, hired a twenty-three-year-old stockbroker named Trent Dyrsmid. Abbotsford was a relatively small suburb, tucked away in the shadow of nearby Vancouver, where most big business deals transpired. Given the location and the fact that Dyrsmid was a rookie, expectations were low. However, he made quick progress thanks to a simple daily habit.

Each morning, Dyrsmid set two jars on his desk: one filled with 120 paper clips and the other empty. As soon as he settled in for the day, he would make a sales call and then move one paper clip from the full jar to the empty one. This repeatable process continued until all paper clips had transferred to the second jar. "Every morning, I would start with 120 paper clips in one jar, and I would keep dialing the phone until I had moved them all to the second jar," he explained.

Within eighteen months, Dyrsmid was generating $5 million for the firm. By age twenty-four, he earned $75,000 annually—the equivalent of $125,000 today. Soon after, he secured a six-figure position with another company.

I like to refer to Dyrsmid's technique as the Paper Clip Strategy. Over the years, I've heard from readers who have adapted this method in various ways. One woman shifted a hairpin from one container to another whenever she wrote a page of her book. Another man moved a marble from one bin to the next after completing a set of push-ups.

Making progress is inherently satisfying, and visual measures—like moving paper clips, hairpins, or marbles—provide clear evidence of achievement. This method reinforces behavior and adds immediate satisfaction to any activity. Visual measurement can take various forms: food journals, workout logs, loyalty punch cards, progress bars on software downloads, or even the page numbers in a book. However, perhaps the most effective way to track your progress is with a habit tracker.

How to Keep Your Habits on Track

A habit tracker is a straightforward tool to measure whether you completed a habit. The simplest format is a calendar where you cross off each day you stick to your routine. For instance, if you meditate on Monday, Wednesday, and Friday, you mark those dates with an "X." As time passes, your calendar becomes a record of your habit streak.

Many people have successfully tracked their habits, but perhaps the most famous example is Benjamin Franklin. Starting at age twenty, Franklin carried a small booklet to record progress on thirteen personal virtues, which included goals like “Lose no time. Be always employed in something useful” and “Avoid trifling conversation.” At the end of each day, Franklin reviewed his booklet to assess his progress.

Additionally, comedian Jerry Seinfeld reportedly uses a habit tracker to maintain his streak of writing jokes. In the documentary *Comedian*, he states that his goal is simply to "never break the chain" of daily writing. He focuses on consistently showing up and adding to his streak rather than fixating on the quality of each joke.

The mantra “Don’t break the chain” is a powerful one. Not breaking the chain of sales calls helps you build a successful book of business, while consistent workouts lead to quicker fitness gains. Similarly, by creating daily work, you’ll compile an impressive portfolio. Habit tracking is effective because it utilizes multiple Laws of Behavior Change, making a behavior obvious, attractive, and satisfying.

Benefits of Habit Tracking

Benefit #1: Habit tracking is obvious.

Recording your last action creates a trigger that can prompt your next action. Habit tracking naturally builds a series of visual cues, like streaks of "X's" on your calendar or entries in your food log. When you view your calendar and see your streak, it reminds you to take action again. Research has shown that individuals who track their progress on goals like weight loss, smoking cessation, and blood pressure reduction are more likely to succeed than those who do not. One study revealed that people who kept daily food logs lost twice as much weight as those who did not track their intake. The simple act of tracking can spark the urge to change.

Habit tracking also keeps you accountable. Most of us have a distorted view of our behavior, believing we act better than we do. Measurement offers a way to overcome this blindness and recognize daily realities. A glance at the paper clips in your jar provides immediate insight into how much effort you've truly put in. When evidence is in front of you, you're less likely to deceive yourself.

Benefit #2: Habit tracking is attractive.

The most effective motivation comes from making progress. When we receive signals that we are moving forward, our motivation to continue strengthens. Habit tracking can create an addictive effect on motivation. Each small win feeds your drive, especially on challenging days. When you feel down, it's easy to overlook your past successes. Habit tracking offers visual proof of your hard work—a subtle reminder of how far you've come. Additionally, an empty square each morning can motivate you to get started to avoid losing your progress by breaking the streak.

Benefit #3: Habit tracking is satisfying.

This might be the most crucial benefit. Tracking itself can become a rewarding experience. It's gratifying to cross an item off your to-do list, complete an entry in your workout log, or mark an "X" on your calendar. Watching your results grow—whether in investment portfolios or book manuscripts—can create a sense of accomplishment, and if it feels good, you're likely to persist.

Habit tracking also helps maintain focus on the process rather than the outcome. Instead of obsessing over achieving six-pack abs, you concentrate on keeping the streak alive and becoming the kind of person who doesn't skip workouts.

In summary, habit tracking offers several benefits: 

1. It creates visual cues that remind you to act.

2. It motivates you by allowing you to see your progress and avoid losing it.

3. It provides satisfaction whenever you record another successful instance of your habit.

Moreover, habit tracking delivers tangible proof that you are actively working toward becoming the person you desire, fostering immediate and intrinsic gratification.

You might wonder why I've waited so long to discuss habit tracking if it's so useful. 

The truth is many people resist tracking and measuring. It can feel burdensome because it requires you to adopt both the habit you want to build and the habit of tracking. Counting calories can seem overwhelming when you're already struggling with a diet. Writing down every sales call can feel tedious when you have work to do. It’s tempting to say, “I’ll just eat less” or “I’ll try harder” or “I’ll remember to do it.” Many people tell me things like, “I have a decision journal, but I wish I used it more,” or “I tracked my workouts for a week, but then I quit.” I've experienced this myself. I once made a food log to track calories and managed to keep it up for only one meal before giving up.

Tracking isn’t necessary for everyone, and it is not essential to measure every aspect of your life. However, nearly anyone can benefit from it in some form—even if only temporarily.

Making Tracking Easier

What can we do to simplify the tracking process? 

First, whenever possible, measurement should be automated. You might be surprised by how much tracking you're already doing without realizing it. For example, your credit card statement tracks how often you dine out, while your Fitbit records steps and sleep duration. Your calendar can show how many new places you visit each year. Once you know where to find this data, schedule a note in your calendar to review it weekly or monthly. This approach is often more practical than daily tracking.

Second, limit manual tracking to your most important habits. It’s better to consistently track one habit than to sporadically track several.

Finally, record your measurements immediately after performing the habit. The completion of the behavior can serve as your cue to write it down. This technique allows you to combine the habit-stacking method with habit tracking. 

The habit stacking + habit tracking formula can look like this: 

- After [CURRENT HABIT], I will [TRACK MY HABIT].

- After I hang up the phone from a sales call, I will move one paperclip over.

- After I finish each set at the gym, I will record it in my workout journal.

- After I put my plate in the dishwasher, I will write down what I ate.

These strategies can simplify the habit tracking process. Even if you don't typically enjoy recording your behavior, a few weeks of measurements can be enlightening. It can reveal how you're truly spending your time.

That said, every habit streak eventually ends. More important than any single measurement is having a solid plan for when your habits veer off track.

How to Recover Quickly When Your Habits Break Down

No matter how consistent you are, life will inevitably disrupt your habits at some point. Perfection is unattainable. Soon enough, unforeseen circumstances—like illness, work travel, or family obligations—will arise.

When faced with these interruptions, I remind myself of a simple rule: never miss twice. If I miss one day, I aim to get back on track as quickly as possible. Missing one workout is acceptable, but I won’t allow myself to miss two in a row. I might indulge in an entire pizza, but I will make sure to follow it with a healthy meal. While perfection isn't my goal, avoiding a second lapse is key. As soon as one streak ends, I begin another.

The first mistake you make is often not the one that derails you; it’s the pattern of repeated mistakes that follows. Missing once is an accident. Missing twice is the beginning of a new habit—potentially a bad one.

This principle distinguishes winners from losers. Anyone can experience a poor performance, a bad workout, or a rough day at work. However, successful individuals rebound quickly when they falter. The breakdown of a habit is inconsequential if you reclaim it swiftly.

I believe this principle is so vital that I’ll adhere to it even if my attempts aren't as robust as I would like. All too often, we fall into an all-or-nothing mindset regarding our habits. The problem lies not in slipping up, but in thinking that if we can’t do something perfectly, we shouldn’t attempt it at all.

You may not realize the significance of simply showing up on your bad or busy days. Missing days can hurt you more than having successful days can help. If you start with $100, a 50 percent gain would increase your capital to $150, but a mere 33 percent loss would take you back to $100. Therefore, avoiding a 33 percent loss is as valuable as achieving that 50 percent gain. As Charlie Munger once stated, “The first rule of compounding: Never interrupt it unnecessarily.”

This is why “bad” workouts often hold the most importance. Sluggish days and poor workouts help maintain the compounded gains accrued from previous good days. Just doing something—whether it's ten squats, five sprints, or a single push-up—is significant. Don't let a zero day happen. Avoiding losses is crucial to sustaining your emotional and physical momentum.

Additionally, it’s not solely about what occurs during the workout. It’s about cultivating the identity of someone who doesn’t miss workouts. It’s easy to train when you feel good, but the true test of your commitment emerges when you don’t feel like it—even if you accomplish less than you hoped. Spending just five minutes at the gym may not enhance your performance, but it reinforces your identity.

The all-or-nothing cycle of behavior change is just one trap that can derail your habits. Another potential pitfall—especially when using a habit tracker—is the risk of measuring the wrong things.

 KNOWING WHEN (AND WHEN NOT) TO TRACK A HABIT

Imagine you're running a restaurant and want to evaluate your chef's performance. One approach could be tracking the number of customers who pay for a meal each day. If more customers enter, it suggests that the food must be good. Conversely, fewer customers might imply something is wrong. 

However, relying solely on this one measurement—daily revenue—offers a limited view of what's truly happening. Just because someone pays for a meal doesn't guarantee their enjoyment of it. Even dissatisfied customers are unlikely to dine and dash; they might simply not return. If you're only measuring revenue, the quality of the food could be declining while your marketing strategies or discounts mask the issue. Instead, it might be more effective to track how many customers finish their meals or the percentage of those who leave generous tips.

The downside of focusing on a single behavior is that we might become overly driven by the numbers, losing sight of the purpose behind them. If your success is measured by quarterly earnings, you could optimize for sales and revenue while neglecting the broader purpose of your business. Similarly, if your goal is to achieve a lower number on the scale, you might resort to crash diets, juice cleanses, or fat-loss pills. The human mind desires to "win" at whatever game is being played.

This pitfall is prevalent in many aspects of life. For instance, we often focus on working long hours instead of accomplishing meaningful work. We may prioritize achieving ten thousand steps rather than focusing on overall health. In education, we sometimes teach to standardized tests rather than fostering learning, curiosity, and critical thinking. In essence, we optimize for what we measure, leading to adverse behavioral outcomes when we select inappropriate metrics.

This phenomenon is encapsulated by Goodhart’s Law, named after economist Charles Goodhart. The principle states, "When a measure becomes a target, it ceases to be a good measure." Measurement is only valuable when it informs you, providing context and clarity, rather than consuming all of your focus. Each number represents just one piece of feedback within a larger system. 

In today’s data-driven world, we often overvalue quantifiable metrics while undervaluing qualities that are ephemeral, soft, and difficult to measure. We erroneously assume that measurable factors are the only things that matter. Just because you can quantify something doesn’t imply it’s the most important aspect, nor does the inability to measure something mean it lacks significance.

Thus, it's essential to maintain habit tracking in its appropriate context. While it can be satisfying to record a habit and monitor your progress, measurement should not be the sole focus. Moreover, there are various ways to measure progress, and sometimes it’s beneficial to shift your attention to different aspects entirely. 

This is why nonscale victories can be effective for weight loss. The number on the scale might be stubborn, causing motivation to wane if you focus solely on that figure. However, you might notice improvements in your skin, better sleep patterns, or a boost in your sex drive. These are all valid indicators of progress. If the scale doesn't lift your spirits, it may be time to concentrate on alternative measurements that resonate with your journey.

Regardless of how you choose to track your progress, habit tracking offers a straightforward method to enhance your habits. Each measurement provides evidence that you're moving in the right direction, accompanied by a brief moment of immediate satisfaction for a job well done.

 Chapter Summary

- One of the most satisfying feelings is making progress.

- A habit tracker is a simple way to measure whether you accomplished a habit—like marking an "X" on a calendar.

- Habit trackers and other visual forms of measurement can enhance your habits by providing clear evidence of progress.

- Aim to "not break the chain." Try to keep your habit streak alive.

- Remember to "never miss twice." If you miss one day, strive to get back on track as soon as possible.

- Just because you can measure something doesn’t mean it’s the most important factor.