Dranbleiben mit Habit-Tracking-Apps: So machst Du aus guten Vorsätzen eine Gewohnheit | c’t uplink

Introduction

This tutorial aims to help you transform your New Year’s resolutions into lasting habits using habit-tracking apps. With the right approach, these tools can keep you motivated and remind you to maintain your goals, whether they relate to fitness, nutrition, mindfulness, or daily chores.

Step 1: Choose the Right Habit-Tracking App

• Research and select a habit-tracking app that suits your needs.
• Look for features such as:
  • Customizable habit lists
  • Reminders and notifications
  • Progress tracking and analytics
• Popular options include:
  • Habitica
  • Streaks
  • Todoist

Step 2: Set Specific and Achievable Goals

• Define clear and measurable goals to track.
• Use the SMART criteria:
  • Specific: Be clear about what you want to achieve.
  • Measurable: Ensure you can track your progress.
  • Achievable: Set realistic goals you can reach.
  • Relevant: Align your goals with your broader life objectives.
  • Time-bound: Set a timeline for achieving your goals.

Step 3: Start Small and Build Gradually

• Begin with 1-2 habits to avoid feeling overwhelmed.
• Gradually increase the number of habits as you become comfortable.
• Focus on consistency rather than intensity.

Step 4: Establish a Routine

• Integrate your habits into your daily routine to make them a natural part of your day.
• Use triggers to remind you of your habits, such as:
  • A specific time of day
  • An existing habit (e.g., meditate after brushing your teeth)

Step 5: Track Your Progress Regularly

• Use the app to log your daily achievements.
• Review your progress weekly or monthly to identify patterns.
• Celebrate small successes to stay motivated.

Step 6: Stay Accountable

• Share your goals with friends or family to enhance accountability.
• Consider joining online communities or forums related to your habits.
• Challenge yourself with friends to make the process more engaging.

Step 7: Adjust as Needed

• Be flexible and adjust your goals based on what works for you.
• If a habit is not sticking, reassess why and modify it.
• Don’t be discouraged by setbacks; they are a part of the process.

Conclusion

Transforming good intentions into lasting habits is achievable with the right mindset and tools. By selecting a suitable habit-tracking app, setting realistic goals, and maintaining accountability, you can establish habits that enhance your life. Start small, stay consistent, and remember to celebrate your progress along the way.