Keeping track of progress

Does keeping a journal help you reach your goals?

Probably yes, though the benefit is modest. Setting a goal and recording what you do, in a log book or an app, is linked with better results, both in the short term and the long term¹. A journal is a helpful aid, not a guarantee.

Here is a simple way to use one:

• Pick one or two activities you feel you can achieve. Only small changes are needed to feel the benefit⁴.
• Write down the date, the type of activity, how long you did it and how you felt³.
• Look back over your record now and then. Seeing your progress over time may help you keep at it³.
• Set new goals as time goes on, so you continue to notice the benefits⁴.

Keeping a record tends to fade over time, so a short entry you will actually write is better than a long one you won't². No best amount or number of entries has been shown, so choose a level you can keep up².

Why does self-monitoring help behaviour change?

Keeping track of what you do makes it easier to manage your own behaviour, which may help you start a change and keep it up. This is a likely explanation, not a proven one¹.

The clearest benefits come from step counters and activity trackers. Using one is linked with more steps a day and more moderate and vigorous activity⁵. Pedometer users tend to take more steps, and having a step goal, such as 10,000 steps a day, was an important predictor of doing more⁶. Choose a goal you feel able to reach; a lower one is a fine place to start.

Tracking seems to work better with support. Trackers can work on their own, but combining them with telephone counselling or group-based education gives a greater improvement in activity⁵. So look for some support to go with your tracking, such as a friend, a walking group or a health professional you check in with. How much you gain varies from person to person.

What is a 'done list', and why use one?

A done list is a short note of the activity you have already done, rather than a list of things you should do. At the end of the day, write down what you did, even if it was only a short walk or 5 minutes of movement. Short bursts of activity count, and so does activity of any length.

The US National Institute of Diabetes and Digestive and Kidney Diseases says recorded activity can help you chart your progress, overcome setbacks, stay motivated and set new goals³.

Small starts are fine. Planning to spend just 5 minutes on an activity can make it feel more manageable, and you may find you have the energy to keep going⁷.

A missed day is not a reason to stop. Missing one opportunity to do a behaviour did not materially affect how a habit formed⁸. It also helps to plan for setbacks such as bad weather or injury. If you do get off track, don't give up: regroup and focus on your goal again as soon as you can³. Then add your next activity to the list.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. For people living with long-term conditions, the benefits of physical activity far outweigh the risks, and a conversation with a health professional can help you find a starting point that suits you⁹.

Stop if you feel dizzy, faint or sick, or have chest pain or any other pain. If breathlessness, dizziness or feeling unwell has settled, see a doctor soon. A sore muscle or joint, or soreness a day or two later, is the only thing to ease off for; see a doctor or other health professional if it persists or gets worse.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.