7 Apps to help us keep track of our habits

Building habits it’s not always easy, but understanding why who should do it and using technology in our favour could be helpful to ensure sustainability over time.

There are many apps that could be used to help us maintain habits. Since the more simple and intuitive one to the most complex where all the process of the habit is like a game.

I summarize why it is important to maintain a habit and some application to help you do it.

Why should we use it?

In 2001 a group of English researchers conducted a study dividing 248 people into 3 groups (1. Control group, where they only had to register when they exercised; 2. Same as the first group, but people received extra training on benefits of physical exercise and 3. Same as the second group but in which they made a concrete plan of where, when and how long they would train. The study concluded that the percentage of people who exercised as planned was 35%, 38% and 91% respectively for the group1, 2 and 3. The trick is to plan the habit, defining on what day, at what time and how long we will do it.

Our brain works with a system of 1. Stimulus (observes / predicts determines reward), 2. Desire (for reward), 3. Response (the act itself to obtain the reward) and 4. Reward. That’s how we think and what we say I want / don’t want to do something. Since there are many habits whose reward is not direct (such as the benefit of sleeping well or the benefits of eating less fast food) it is sometimes difficult to refuse certain things and change certain negative habits. The trick is to create reward mechanisms so that we can break bad / create good habits (note that the trick is not to create a bad reward — every time I run I can eat a hamburger).

The third trick I wanted to mention is to focus on the process and not the goal. When we set a goal, be it for example to lose 10 kg in 3 months, if we focus only on 10 kg losing the distance to get there it will seem too big, and it will be extremely difficult to have motivation. The trick here is to pick up 10 kg and start setting monthly goals, then weekly goals, and daily habits. From then on, your only goal is to make your daily habits.

These types of applications are used to: 1. Define exactly when, how long and where to make a particular habit, 2. Allow us to check each time we finish a habit and give us small virtual prizes when you can make the habit several days in a row (the reward). I use this app as a commitment to me to fulfil the habits (process) that I have defined as essential to achieve my goal. I recommend James Clear’s Atomic Habits where he talks in a very practical way how we can improve our habits and Jeff Haden’s Motivation Myth.

Applications

1. Habit Tracker

Compatible with iOS. In my opinion, the free functionality is sufficient. You can put it as a Widget (big icon that come at the bottom of my iPhone). It is easy and intuitive to use.

2. Fabulous

Compatible with iOS and Android. The graphics appear to have been taken from a fairy tale. The app suggests habits for you depending on the answer to some questions you are asked when you subscribe. You also have some challenge suggestions.

3. Productive

Compatible with iOS and Android. Simple and intuitive graphics. They give you challenge suggestions and send you reminders to complete the challenges you set.

4. HabitShare

Compatible with iOS and Android. It works as a social network where you can share habits with your friends. It has space to send messages in real time (like you have Facebook Messenger or Instagram messages). You can simply use it for yourself without sharing, but the main difference with this app is that you can share. It does not allow you to define tasks monthly.

5. stickK

Compatible with iOS and Android. As soon as you subscribe you have to commit to yourself (you have to sign a kind of virtual contract) that will make certain habits. You can even bet in your favour. You can even define a friend who will monitor your progress. The American Society for Training and Development (ASTD) conducted a study showing that 65% of people completed tasks when they committed to someone and 95% added a commitment meeting with that person.

6. Habitica

Compatible with iOS and Android. It works like a game where you have an avatar that evolves as you complete your habits. They can also gather friends and complete missions (habits) together and support each other.

6. coach.me

Compatible with iOS and Android. This app has the functionality of the other apps to track habits, you can also invite friends through social networks and talk to them in real time. The main difference of this app is that you can, for an extra cost, hire someone to be your instructor, be it mindfulness, physical exercise, habits, distinctive, productivity, etc.

You can also do old school style on paper, the important thing is to do it. They can print and place anywhere that is visible daily.

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