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What Is A Habit Tracker And How To Use It To Train Willpower
Habit Tracker
Drinking more water, jogging in the evenings, or at least making your bed every day are all good habits that can sometimes be difficult to develop. This is where a habit tracker can help. Understanding what it is
What is a Habit Tracker?
A habit tracker is a spreadsheet-calendar or application in which you fix a goal, and then note how regularly you worked on it. For example, you decide to start exercising in the morning. You start a habit tracker and check off every day you actually exercised. It is assumed that the tracker will help turn a regularly repeated thing into a habit.
A habit is an action that is done automatically. There is a myth that it takes 21 days to establish a habit. However, researchers are now leaning towards the idea that it takes 18 to 254 days to develop automatism. The average term is 66 days [1] .
Automatism begins with a psychological model called the “habit loop” [2] : the urge to do something (for example, make an unnecessary purchase) – the action itself (purchase) – the result: the reward that a person receives in the end (the joy of a new acquisition ) [3] .
Dopamine spikes in the brain when rewarded, one of the hormones that plays a vital role in how happy we are [4] . The brain remembers this situation and the next time it deliberately pushes us to an action that contributes to the production of this hormone. Related to this is the difficulty of forming good habits and getting rid of bad ones: our brain encourages us to do something that will give a quick release of dopamine. And the more often we repeat some action in pursuit of dopamine, the better this behavior is fixed [5] . In other words, automatism is developed [6] .
When we try to develop a healthy habit, we don’t get immediate rewards. Therefore, people often quit what they started in the middle: it’s easier to get dopamine by watching a series than by sweating your brow to train in the gym with a distant prospect of losing 10 kg.
This is why many people use a habit tracker. It gives a momentary incentive that encourages a person to act again and again and teaches to control himself with less effort – the desired action gradually turns into a habitual way of life.
In fact, the tracker is a table. In the first column, enter the habit that they want to develop or that they want to get rid of. The rest of the columns are labeled with dates. On these days, the task needed to consolidate the habit is performed, and a mark is made – the task is completed. The name comes from the English word track , which means “track”.
The simplest tracker is a calendar where you cross off days. Even better, draw a table in a diary or on a piece of paper, or print a ready-made template. Depending on the goals, select a time period for the tracker: a week, a month, 100 days, or a year, if we are talking about getting rid of a bad habit.
And there are many tracker apps available. It is easy to enter new goals in them, make daily notes and view task completion statistics.
Habit Tracker
How the habit tracker works
The tracker helps to “deceive” the brain. Noting his successes in the table, a person sequentially goes through the stages:
Motivation to action. A constant reminder of exactly what needs to be done is in front of your eyes.
Visible progress. Each tick on the tracker is a small victory that fuels the will to keep going. Follow-up of nearly 1,700 people at the Kaiser Permanente Medical Research Center found that participants who track their progress in losing weight or quitting smoking and keep records are more likely to reach their goal than those who do not [7]. Tracking also helps you be honest with yourself. Most of us think we are doing better than we really are [8]. Checkboxes in the tracker are one way to overcome self-deception and notice what happens every day.
Instant Reward. When the task for today is completed and we put a tick in the tracker, the brain registers success and receives the release of the pleasure hormone dopamine, here and now. For example, a person who wants to get an athletic body is not obsessed with six-pack abs – he is simply trying not to miss workouts, not to interrupt the chain of actions. And he receives dopamine as a reward every time he marks that the task is completed [9] .
What can you use a habit tracker for?
A habit tracking chart or app can help reinforce habits such as:
Regular exercise;
Early rises;
Early going to bed;
The use of vitamins;
Healthy diet;
Regular cleaning, etc.
Another option is to track bad habits. For example, you can mark days:
Without social networks;
Without online shopping;
Without extra expenses;
Without alcohol;
Sugarless;
Decaffeinated;
No smoking;
No fast food
Without quarrels and shouting;
No delays;
Without skipping workouts.
How to keep a habit tracker
There are two main tracker options: paper and mobile. The choice of format depends on your purpose and frequency of action. If you prefer to mark progress on paper, but do not want to waste time drawing a table, you can find hundreds of templates on the Internet – print the one that suits you and use it.
Habit Tracker
For example, you want to do a short workout every day. To do this, you need a tracker for a month, 100 days or a year – as you wish. You write down the target and place the tracker in a prominent place.
Every time you finish a workout, you mark that day with a tick and get a portion of the pleasure that the job is completed. You can mark with a cross, hatching, a colored marker, a sticker – whatever will please you. Daily satisfaction from doing an important thing will encourage you to continue working on yourself. As a result, training will become a familiar part of the day.
There are more difficult goals, for example, to lose weight. It involves a whole range of habits that need to be developed or abandoned. To achieve this goal, break it down into its components. For example:
Stop eating after 8 pm;
Do not eat sweets;
Eat a lot of vegetables;
Go to bed on time;
Do squats and other exercises.
Similarly, write down each habit and complete the task.
It is important to remember the situation. If you keep washed fruits and vegetables in front of your eyes, it increases the likelihood that they will be eaten.
Habit Tracker
How not to abandon the tracker
It happens that the motivation ends and you don’t want to make any more efforts. Instead of training, I want to sit on social networks, instead of a healthy dinner, I want to order fast food. This is because the phone is at hand, and dumbbells and sneakers are in the closet; you need to cook healthy food, and to order pizza, you need to poke a few buttons in the application.
A few tips to make your habit tracker work more efficiently:
Create a favorable environment. Put your sneakers and dumbbells in a conspicuous place, prepare dinner ingredients in advance, and do not keep forbidden foods in the house. It can be about anything, not just sports and food. Even small positive changes in the environment can help form a big and important habit [10] .
Work on a small number of habits at any given moment. There is no right amount of habits, but make sure you don’t overload yourself or they can become overwhelming. It’s easier to introduce 2-3 habits, and when they are brought to automatism, start working on new ones.
Do not scold yourself if you missed 1-2 times. The neural connections needed to form a new habit have already begun to take shape – they are still there despite the break [11] . When you return to working on yourself, the neural connections will continue to strengthen.
Don’t skip too many times. This will start a new habit of doing nothing. Even if you missed a lot due to illness, make an effort – the habit will begin to return.
Keep track of those habits that are really important to you. An unimportant goal is a waste of energy.
Make a note as soon as the action is completed. So you will receive rewards in time – the hormone of pleasure and positive emotions.
It may seem difficult at first. But with the gradual growth of neural connections, the desired action will turn into automatism [12] . What was an effort will become a way of life.
Examples of habit trackers
App habit trackers
For people who prefer technology, there are tons of useful applications. They are similar to paper trackers: you need to introduce a new habit, set the required frequency of actions – every day, once a week or another, and do not forget to mark when the task is completed.
Benefits of a mobile habit tracker:
He is always at hand;
You can maintain many tables at once;
There are statistics;
There are reminders;
some tracker apps are in the form of a game or include game elements such as missions, game levels, and competition. As a reward in gamified applications , progress indicators, achievements (“achievements”), accrual of the application’s internal currency, leaderboards, and the like are used.
But apps have a downside – a person prone to phone addiction may get too carried away with an app or a game that is built into it. Therefore, if you want to reduce screen time, there are options for simple applications without built-in games. Below are some of the most popular mobile habit trackers.
Habitica (Android, iOS) – RPG style tracker
RPG mechanics used:
skills and achievements;
new missions;
game gold;
character customization;
you can breed “mounts” and animals;
team play is possible.
Of the minuses: there are no standard functions of a task book and a habit tracker, for example, a calendar.
Grow (Android) – grow a tree and reach the goal
Habit tracker with a game element – you need to complete the tasks and grow your plants. Of the features:
The tree grows or withers depending on the performance of a given action;
There is a built-in calendar to track progress;
There is a personal journal – you can insert photos.
Of the minuses – you can’t share it on social networks, there is no Russian language, but the interface is simple and intuitive.
Productive – Habit Tracker (Android, iOS) – Habit tracker and to-do list in one
Of the features:
Friendly interface;
Smart statistics – tracking progress using charts;
Scheduling tasks at any time between tasks,
Colorful design.
Habitshare (Android, iOS) – social network with habit tracker
Peculiarities:
Tracking habits with friends: you support them, and they support you;
Message exchange;
One account for several devices;
Flexible schedule for each habit;
There are private tasks if you do not want to show your friends.
Minus – only English.
It is important to understand that the key to developing a habit is the convenient way. It should be simple, flexible and promote self-control. And if one type of habit tracker doesn’t work, you might want to look for another one that works for you.
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Fortnite Chapter 4 Season 3 Brings Transformers to Battle Pass
Fortnite, the immensely popular battle royale game, never fails to surprise its millions of players worldwide. With the launch of Fortnite Chapter 4 Season 3, the game has taken an exciting turn, introducing two thrilling elements: Transformers and the return of Raptors. This article delves into the details of these new additions to the Fortnite experience, exploring how they enhance gameplay and captivate players.
GameSpot: Fortnite Chapter 4 Season 3
Transformers in the Battle Pass:
One of the major highlights of Chapter 4 Season 3 is the incorporation of the iconic Transformers franchise into the game’s Battle Pass. Players now have the opportunity to obtain and use Transformers-themed cosmetic items, including character skins, back bling, harvesting tools, and more. This collaboration between Fortnite and Transformers brings beloved Autobots and Decepticons to the game, allowing fans to showcase their favorite robots in the battle arena.
As players progress through the Battle Pass tiers, they unlock various Transformers-themed rewards. From the heroic Optimus Prime and the powerful Bumblebee to the notorious Megatron, the range of available character skins appeals to both Fortnite enthusiasts and Transformers aficionados. This crossover not only adds visual flair to the game but also allows players to embody these legendary characters as they battle it out for victory.
Fortnite Chapter 4 Season 3: The Return of Raptors:
In addition to the Transformers extravaganza, Chapter 4 Season 3 marks the return of a fan-favorite element—Raptors. These prehistoric creatures have made a comeback, roaming the island and adding an element of danger and excitement to the gameplay. Players can encounter and tame Raptors, forming a bond with them as they explore the map and participate in battles.
Taming a Raptor offers several advantages in Fortnite. Raptors can be used as loyal companions, aiding players in combat scenarios. They possess unique abilities, such as the ability to track down nearby enemies or provide enhanced mobility. Players can also ride on the back of Raptors, allowing them to navigate the terrain swiftly and effectively. This reintroduction of Raptors injects a new layer of strategy and excitement into the game, encouraging players to adapt their gameplay tactics to utilize these formidable creatures to their advantage.
Impacts on Gameplay and Community:
GameSpot: Fortnite Chapter 4 Season 3
The introduction of Transformers and the return of Raptors significantly impact the gameplay experience and the Fortnite community as a whole. The addition of beloved Transformers characters and cosmetic items enhances player immersion and personalization, providing a fresh visual appeal and allowing fans to express their individuality within the game. The inclusion of Transformers-themed challenges and rewards also promotes engagement and rewards players for their progress.
Moreover, the reappearance of the Raptors brings back nostalgia for veteran players who may have enjoyed their presence in previous seasons. It also introduces an element of surprise for newcomers, presenting them with unique opportunities to explore the island, form new strategies, and forge connections with these virtual companions. The excitement and speculation surrounding these new additions foster a sense of community and shared enthusiasm among Fortnite players.
Conclusion:
Fortnite Chapter 4 Season 3 continues to captivate players with its innovative and exciting updates. The inclusion of Transformers in the Battle Pass and the return of Raptors offer players fresh and thrilling experiences within the game. The ability to don Transformers-themed cosmetic items and unlock beloved characters from the iconic franchise adds a new layer of personalization and fan engagement. Simultaneously, the return of Raptors injects unpredictability and strategic depth into the gameplay, encouraging players to adapt their tactics and embrace these prehistoric companions.
As Fortnite evolves and expands, these additions demonstrate the game’s commitment to delivering novel experiences and catering to the diverse interests of its player base. Whether players are thrilled to embody their favorite Transformers or eager to tame and ride Raptors, Chapter 4 Season 3 presents an exhilarating journey within the ever-evolving Fortnite universe.
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Federal Indictment Accuses Trump of Lying and Scheming to Keep Documents He Knew Were Classified
In a stunning development that has sent shockwaves through the political landscape, a federal indictment has been filed against former President Donald Trump, accusing him of lying and scheming to retain classified documents during his tenure in office.
The Hollywood Reporter: Trump Accused of Lying and Keeping Classified Documents
The allegations paint a damning picture of a leader willing to flout the law and undermine national security for personal gain. This article explores the details of the indictment and its potential implications for Trump’s legacy and the rule of law.
The Allegations:
According to the federal indictment, Trump knowingly and willfully lied about the classification status of certain documents, falsely claiming that they were unclassified and within his personal purview. In reality, the documents in question were highly sensitive and contained classified information vital to national security. By retaining these documents, Trump allegedly put the nation at risk and violated numerous federal laws and regulations.
The indictment further asserts that Trump engaged in a deliberate scheme to hide and conceal the classified documents from proper authorities. It alleges that he directed his staff to remove them from secure government systems and store them in private, unsecured locations, with the intent to control access to the information and avoid accountability. Such actions would be a clear violation of established protocols and procedures for handling classified information.
Legal Ramifications:
If convicted, Trump could face severe legal consequences, including imprisonment and hefty fines. Lying about the classification of documents and actively scheming to retain them could constitute offenses under the Espionage Act, which prohibits the unauthorized disclosure of classified information. Additionally, charges related to obstruction of justice and abuse of power may also come into play, as Trump’s actions appear to have been aimed at impeding investigations and undermining the integrity of the government.
Implications for National Security:
The indictment raises serious concerns about the potential impact on national security. Classified information is classified for a reason – it contains sensitive data that, if compromised, could endanger lives, compromise intelligence sources, and undermine vital operations. By knowingly retaining such information outside of authorized channels, Trump potentially exposed it to unauthorized access and misuse.
The alleged actions outlined in the indictment also reflect a dangerous disregard for established protocols and safeguards that are in place to protect national security. If those entrusted with the highest levels of authority can act with impunity and ignore the rules, it erodes public trust and weakens the foundations upon which our democratic institutions are built.
Political Fallout:
Beyond the legal ramifications, the indictment is likely to have far-reaching political consequences. Trump’s supporters may rally around him, dismissing the charges as politically motivated or part of a larger conspiracy to undermine his presidency. Conversely, his critics will view the indictment as further evidence of his disregard for the rule of law and his willingness to prioritize personal interests over the welfare of the nation.
The indictment could also impact Trump’s political ambitions, should he choose to run for office again. It will undoubtedly become a focal point in any future campaigns and may influence public opinion and voting patterns. The outcome of the legal proceedings will determine the weight of this indictment on Trump’s political future.
Conclusion:
The federal indictment accusing Donald Trump of lying and scheming to retain classified documents presents a serious challenge to his legacy and the rule of law. The allegations, if proven true, reveal a former president who knowingly violated national security protocols and endangered the country’s well-being for personal gain.
The legal and political implications of the indictment are substantial, and the case will undoubtedly be watched closely by observers around the world. As the proceedings unfold, the nation waits to see how justice will be served and what lasting impact this indictment will have on the United States political landscape.
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Odisha Train Accident Updates: A Tragic Incident and its Aftermath
On a fateful day in Odisha, a train accident shook the nation, resulting in significant loss of life and widespread devastation. This tragic incident has raised concerns about railway safety and highlighted the need for preventive measures to ensure the well-being of passengers. In this article, we will provide an overview of the Odisha train accident and explore the latest updates regarding the incident.
Odisha Train Accident Updates and Aftermath
The Odisha Train Accident:
On [Date], a train traveling from [Origin] to [Destination] in Odisha met with a disastrous accident. The train, carrying a significant number of passengers, derailed in the [Location] area, leading to a horrific chain of events. The precise cause of the accident is yet to be determined, but preliminary investigations suggest that it might be attributed to a faulty track or mechanical failure.
Casualties and Rescue Efforts:
The train accident resulted in a tragic loss of life and left numerous passengers injured. The exact number of casualties is still being verified, as rescue operations are ongoing. Upon receiving information about the accident, local authorities and railway personnel immediately mobilized resources for rescue and relief operations. Rescue teams, including medical personnel, were dispatched to the accident site to provide immediate assistance to the survivors.
Medical teams worked tirelessly to treat the injured and provide necessary medical aid. The injured passengers were quickly transported to nearby hospitals and medical facilities for further treatment. The local administration, along with railway authorities, coordinated their efforts to ensure timely and efficient rescue and relief operations.
Investigations and Accountability:
Following the Odisha train accident, investigations were initiated to determine the exact cause and to hold those responsible accountable. Railway authorities, along with experts from relevant fields, conducted thorough examinations of the accident site, the train, and the tracks. The investigation aims to identify any lapses in maintenance, safety protocols, or other factors that might have contributed to the accident.
Railway Safety Measures:
In the wake of the Odisha train accident, railway authorities have intensified their focus on enhancing safety measures. Regular track inspections and maintenance routines have been reinforced to identify and rectify any potential issues promptly. Additionally, technology-driven solutions, such as track monitoring systems and advanced signaling systems, are being explored to prevent similar accidents in the future.
The Indian Railways, which is one of the largest railway networks in the world, is constantly striving to improve safety standards. Lessons learned from such accidents are crucial in driving reforms and implementing robust safety protocols across the entire rail network.
Assistance to Victims and Their Families:
The government and railway authorities have extended their support to the victims and their families affected by the Odisha train accident. Compensation packages, including financial aid and medical assistance, have been announced for the victims and their kin. Special helplines and counseling services have also been set up to provide psychological support to those traumatized by the incident.
Conclusion:
The Odisha train accident serves as a tragic reminder of the importance of maintaining and upgrading railway infrastructure and safety protocols. As the investigations progress, it is hoped that the causes behind the accident will be identified, and measures will be taken to prevent similar incidents in the future. The focus must remain on ensuring the safety and well-being of passengers, and efforts should be made to implement the lessons learned from such incidents to create a more secure and reliable railway system.
While the nation mourns the loss of innocent lives, it is imperative that authorities and stakeholders work together to prevent such accidents from occurring again. By prioritizing safety, investing in infrastructure, and employing advanced technologies, we can strive to make railway travel in Odisha and across the country safer for everyone involved.
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