Can a habit tracker really help you achieve your goals?

Can a habit tracker really help you achieve your goals?

Confession: I've been trying to stop biting my nails since Tove Lo released the song "Habits" in 2014. Whether you're trying to start a new exercise program or trying to kick something to the curb that no longer serves you, the process can feel like a constant battle. That's why it's no surprise that many people turn to habit trackers to help them make changes in their lives (whether those changes are big or small). The question is: Do habit trackers work for you?

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Starting new habits comes with a variety of benefits. Research shows that developing new behaviors can increase self-confidence and lead to better overall well-being. Plus, you'll also reap the rewards of every habit you develop. It's a win-win-win situation. Ahead, dive into how these habit tracker apps work, how to know whether or not they're right for you, and finally, how to choose the right habit tracker for you. Start by downloading the #ShapeFreshStarts Habit Tracker below – there are two blank spaces where you can “Choose Your Own Habit” – and use the hashtag on social media as you progress.

How habit trackers work

First things first: a word about how habit trackers work. As we know, forming a habit requires the “three Rs”: reminder, routine and reward. For example, if you're trying to take a midday walk to refocus and get a few thousand steps in, your reminder might be a ping on your phone that says, "Get out of there!" After that, you have the routine itself (your walk) and the reward of your choice (say, a cup of warm chai tea or hot cocoa).

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In general, habit trackers – whether analog or digital – help you track your “three Rs” by emphasizing the “reward” aspect of the routine. For example, a top-rated habit tracker app called Streaks helps you create consistent habits that make you feel like you're gaining momentum. While many habit tracker apps work with a binary system (you either did your workout for the day or you didn't), some—including Way of Life—leave room for that gray area where you should still get some credit but might ask you to keep a record of why you didn't take a particular action. This self-reflection can help you get to the bottom of why you skipped your habit so you can stay ahead of that mentality next time.

In short, there are many variations in how habit trackers work, but most operate according to the research-backed “three Rs.”

This is how you know if a habit tracker is right for you

For some, habit tracker apps offer a sense of freedom and accomplishment, providing a means by which you can see the benefits of your good choices. For example, if you resolve to practice yoga every day, you may feel more relaxed, flexible, and at home in your body.

But psychologist Sherry Benton, Ph.D., chief science officer of Tao, an online therapy resource, warns that habit trackers risk doing more harm than good to some people's mental health. Take inventory of your feelings: Monitor your emotions during the first week or two of the habit tracker, she suggests. “Check yourself,” Benton says. “Does habit tracking help you feel better, or make you feel guilty, ashamed, inadequate?”

If you find yourself checking your habit tracker obsessively or feeling stressed every time you use the app, this technique may not be the best for you. “It’s very individual,” says Benton. "Most people do best with social support and encouragement. For example, some people find the three rings on the Apple Watch for standing, moving and exercising very motivating. Others feel like their watch is annoying them," she explains.

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How to use a habit tracker correctly

While every habit tracker or app comes preloaded with different instructions and features, a good rule of thumb for healthy habit tracking is to record your habit and move on with your day, says Benton. “The key to use is moderation,” she says. “If it becomes too rigid and leads to feelings of guilt if you don’t follow it perfectly, then it’s gone too far.”

One way to set yourself up for success before downloading a habit tracker app is to think about what features you're looking for. Ask yourself:

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