5 easy things to track daily to improve your tomorrow
The power of habits is one that I’ve been talking about for years. Each of my students knows that we only reach our goals when we work towards them through our daily actions. Today I want to get more specific and give you a few starting points.
So I’ve made a list of 5 things you NEED to track daily to figure out where you’re standing and how you’re treating yourself.
Before I get started I wanted to remind you that there’s a habit tracker waiting for you inside my resource library! Go check that one out!
This is the most important fuel for your body. Enough sleep makes everything easier. You think clearer, you are more energized, you convert food into better fuel, you are calmer, you are less likely to get sick.
And tracking your sleep patterns is easier than you think. There’s a bunch of apps and devices that can help you with that. Here are a few things I have tried:
If you have an iPhone, you have a Health app that can track your sleep patterns. I’ve never had an Android phone, but I am pretty sure they have the same apps, too!
There are a few health wristwatches that are able to track your sleep as well. And nowadays they don’t cost that much either.
No matter what phone you use, there are a ton of apps out there that track your sleep. Just go into your app store on your phone and type in “sleep tracker”. There are a few free options as well.
There are alarm clocks that can track sleep. Just hop on over to amazon.com and search for sleep trackers.
Now all of these wouldn’t matter if you don’t actually look at your sleep patterns on a regular basis afterwards. I write down my sleeping times every day. And my phone also tells me how many times I’ve woken up, how many deep sleep phases I had and a few more details. It’s all important, so you should analyze all of it.
Once you know how your statistics are, you’ll know what you need to switch up in order to improve your rest. This is the most important step. Try out a few different things like drinking less in the evening, having less electronics beside your bed (you don’t need to use your phone if this is a problem), working out too late or reading or journaling before sleep. Keep twitching and changing things up until you notice something working.
Another true energizer. That’s the first thing you’re going to notice once you start working out on a regular basis. You’ll feel more energized than ever. But of course that’s not the only benefit of working out. It keeps your body smooth and flexible. It keeps our skin young and clean. It reduces quite a few health risks such as heart disease or obesity. It helps keep your arteries unclogged and helps strengthening your heart. But it also helps your focus, your mood, your love life, your weight issues.
And it doesn’t always have to be the gym. You can go for a long walk in the sun, take a bike tour or go DANCING. Everything that gets your heart rate UP!
You might think that your mood is something you can’t control. Well, you couldn’t be more wrong.
That is why tracking your mood is essential. No matter if you want to analyze your feelings, try to find out where your mood swings come from or simply know if you’re on the right path in life. Your mood tracker is going to tell you all the secrets.
Depending on what you want to analyze, you might want to track your mood on different occasions:
Track your mood 3 times a day if you want to know how food is influencing your body. Moods are the result of different chemicals flowing through our bodies, especially hormones. And those can be manipulated with different foods. Yes I said manipulated. You manipulate your body with everything you do. Even your food intake.
Track your mood in the morning to check how you feel waking up. Are you tired? Do you feel sad? Excited? Do you lack energy? The mood you feel in the morning is very undiluted and tells you a lot about yourself. I used to track my moods in the morning because I wanted to know if I was on the right path in life. When I started out I was feelings very unenergized and unmotivated. Once I started taking back responsibility for my life, I started waking up excited about the day ahead.
Look at your monthly mood charts. It can tell you a lot about your mentruational cycle. Yes, PMS can be a real deal! So if you’re struggling with some days of the month, you might want to track your mood daily. After a few months you’ll see recurring patterns. And you’ll know better how to schedule your life. Maybe you want to schedule important business meetings when you’re not ovulating - I’m talking from experience, ladies! ´:)
Tracking your thoughts can be an incredibly powerful morning routine or daily , which is why I’ve integrated many workbook in my resource library where you can track thoughts and feelings. You should go check them out!
This has been a game-changer for me. Tracking my thoughts has given me the opportunity to learn SO MUCH about myself, my negative inner dialogues and the way I was living my life.
Whenever I am not sure what decision to make, which way to go or what roadblocks I need to overcome, I journal about it.
There’s a few different ways to go about this. So here are a few examples:
Ask yourself about your fears. It might sound like a no-brainer, but writing down your fears about something doesn’t come naturally to us. Fears are usually things we feel, not things we say or think. And so diving deep into our fears can be enlightening. Once you know what you’re afraid of, you’ll know what feelings to look out for when you’re trying to go a certain path. So each time you set goals for yourself, ask yourself what fears you connect to that goal. You’ll be able to spot procrastination better, and you’ll know how to motivate and encourage yourself when you come to a roadblock!
Did you ever ask yourself what it is you really want? Most people are living their life by accident! WHAT???!!! So life is HAPPENING to them instead of them having control. You have got to that matters into your hands, girl! And the first thing to do that - after uncovering the fears that are holding you back - is finding out what you actually WANT your life to look like. If you could wake up and all your dreams have come true: What would your hours of the day look like? How would you feel? Who would you be with? Write that stuff down!! That’s your vision!
Now that you know what you want, how do you want to get there? And again, any fears coming up? Write them down!
A positive mindset is one of the BIG PILLARS of a happy life. Unfortunately, the thoughts we think are almost uncontrollable. I said - almost! If you want to get a hold of all the negativity, you need to start planting seed of good thinking intentionally! So you need to write down what you WANT to think. And then practice. Practice. Practice. Affirmations are a very good way to do that! Those are pre-written sentences to say to yourself every day, until it becomes an automation. So start writing down the things you WANT to be thinking. And start practicing, gorgeous!
To really transition from the negative thoughts you had been running for decades to the positive thoughts you have chosen for yourself, you need to calm down your mind at least once, but better even twice a day. That will make it easier for you to stop the thinking on autopilot and start the intentional part!
A great way to do this is through one of the gazillion different meditation techniques out there. And if you’re just starting out, you can and should keep it short. 5 minute meditations are a thing, I promise!
When you’re just starting out, Youtube can be your best friend. There are uncountable meditation audios in there. Try out a few, and then keep coming back to those you like. There’s things to consider like the kind of voice you want to be guided with - male, female, type of accent, high pitch or low pitch voice. Depending on the type of person you are, you can get really into it, or really annoyed if you don’t like the voice that is guiding you through a meditation!
If you need inspiration, hop on over to my Youtube channel library, I have a couple of different meditations saved for you!
But there’s not only meditation. There’s other mindfulness techniques, like Emotional Freedom tapping techniques, focussing on your breath, etc. No matter which one you go for, and if you find your favorite one sooner or later. It always comes down to calming the mind several times a day so that you can set yourself free from any ongoing automated negative thinking patterns. And to redirect your thoughts intentionally. Which will the eventually lead to automated POSITIVE thinking patterns. BINGO!
Remember darling, habits are what controls our life! So we should make sure we intentionally chose the right ones! Which one of these are you going to start tracking TODAY? Do you have any more questions? Don’t hesitate to leave me a comment, I’ll answer the same day!
I wish you all the best. Have an incredibly good one!
Did you sign up for the FREE RESOURCES, yet? There are printables, worksheets, checklists, workbooks and more in there! Go check them out!!