Build your habit tracker

Breaking the Binge: How to Use a Habit Tracker to Build Momentum

Sometimes what we need is a visual representation of our goals and progress. It can be hard to feel motivated when our end goal seems so far away or abstract. If you’re trying to stop binging, it might feel impossible—you can’t even imagine what “stopping” looks like. That’s why I love the idea of James Clear’s Habit Tracker. Are we surprised that I’ve brought up yet another one of his strategies? (No.)

What Is a Habit Tracker?

A habit tracker doesn’t have to be anything complex. The main goal of this tool is exactly what the name suggests: it allows you to track your habits and stay motivated each day by the streak you start to build. Let’s create one for your binging right now!

Take out a piece of paper and a pen. Decide how you want to break out your tracker. There are many options, such as:

• Mapping out the current month (just copy a calendar page).

• Tracking week by week.

• Writing “Day 1,” “Day 2,” and so on as you progress.

My favorite approach is month by month. For example, if it’s December, I would write down all the days of December on a piece of paper. Each day that I successfully avoid a binge, I cross that day off the next morning. If you prefer check marks, elaborate calendar designs, or anything else, go for it—this is your habit tracker.

Where to Keep Your Tracker

Put your tracker somewhere you’ll see it every day. For me, the most effective place is on top of my fridge, where I fill up my water each morning. This serves two purposes:

1. Filling my water bottle is one of my first actions of the day, so I’m reminded to cross off a day and celebrate my success.

2. By seeing the tracker on my fridge, I’m reminded of my commitment any time I feel an urge to binge.

This subtle, visual reinforcement helps me stay focused. I know that if I engage in the urge, I’ll lose my streak—and that’s enough to keep me going.

What If You Slip Up?

What happens if you slip up and binge? James Clear’s advice is simple: just don’t do it twice.

Let’s say you have a binge. Instead of crossing out that day, put a small asterisk next to it. This reminds you to avoid letting there be two asterisks in a row. After a binge, get back to your normal routine as soon as possible. Within 24 hours, you’ll be able to cross off another day.

This approach not only keeps you from spiraling but also allows you to track patterns. Over time, you’ll gain insight into your behavior:

• Do you tend to binge at the end of the week or in the middle?

• What might these patterns reveal about your stress levels or triggers?

• Could you adjust your schedule to include more activities that reduce stress or combat an all-or-nothing mindset?

Each day you avoid a binge is a win for your health and a step toward building the life you want.

Make It Fun and Rewarding

You can connect your habit tracker to other tools, like avoidance visuals, or tie it to fun prizes to keep yourself motivated. For example:

• 10 days binge-free? Treat yourself to a spa day.

• 20 days binge-free? Buy that coffee machine you’ve been eyeing.

• 40 days binge-free? Plan a fun trip.

Celebrating milestones like these turns your journey into a rewarding experience, making it easier to stay on track.

Simplify If Necessary

If tracking a full calendar feels daunting, that’s okay! You might decide not to track binges at all and instead focus on a positive habit you want to build, like journaling, meditating, or reading. Tracking a healthy behavior can reinforce your overall progress and help you replace destructive patterns with constructive ones.

Embrace the Process

The journey is supposed to be fun, even if it doesn’t always feel that way. The more you can gamify your progress and encourage yourself, the more motivated you’ll feel to keep going.

Find what works for you and make sure you enjoy the process. You CAN do it!