Half the people that start doing this quite within two weeks and they do not quite because it does not work, but because it does work. Get out a spreadsheet. Write down a series of questions that represent what is most important in your life could be friends, family, health etc. Every question must be answered with a yes a no or a number.
I made a little book, in which I allotted a page for each of the virtues. I ruled each page with red ink, so as to have seven columns, one for each day of the week, marking each column with a letter for the day. I had the satisfaction of seeing my faults diminish.
I want more of the things that create the plus twos, and less of the things that create the minus twos. But the difference that helped me is I know what they are.
Most of us think we act better than we do. When the evidence is right in front of you, you’re less likely to lie to yourself. Tracking provides a signal that we are moving forward, we become more motivated to continue down that path. Tracking feels rewarding”