Are you trying to form healthy habits for yourself this year? I am too. If you want a fun, creative way to track your monthly progress, try this butterfly 31 day progress map.
There are so many healthy habits that can be implemented in ones life – where do we start? One habit, like a morning routine, has so many potential components to it that it feels impossible to actually start. Have you heard some people’s morning routine?
- Wake up
- Drink water/coffee/tea
These are all wonderful things – but hard to implement all at once. So this year I’ve started monthly experiments where I commit to one healthy habit for 31 days.
This way, I’m able to focus on one small thing to do daily for the month, and check in with my body whether it’s something that I want to continue on a daily/weekly/monthly basis.
31 Day Progress Map
If you’re just developing a new habit, it’s realistic to not expect yourself to do your new habit perfectly the first month (or the second, or the third). The important thing is to know your baseline, and to continue to make progress toward your goal.
A fun way that I’ve been tracking my progress is by filling in one circle of my butterfly progress map every day that I do my new habit. It’s like a reward in and of itself because you get the calming effect of coloring.
Don’t get discouraged if your butterfly isn’t completely filled at the end of the month – it’s a visual reminder that you’re taking steps to add healthy habits into your life. You’re stating an intention. You’re showing up.
To get your own butterfly progress map to use with your monthly experiment, click HERE.Looking to build new habits? Try using this fun tool to build motivation and track your progress! #progressmap #habits #goals #goalsetting Click To Tweet
Tips for Planning Your Own Monthly Experiment
Start small. Consistency is more important.
Whatever your 31 day experiment is, evaluate where you are right now, and set the daily goal from there.
If your goal is to drink more water, how much are you drinking now? If you drink 16 ounces, then set the goal above that and add on throughout the month.
If your goal is to declutter everyday and you haven’t done any decluttering, set your goal at decluttering one item a day at first. I’ve found with decluttering that a lot of the training is in recognizing the clutter instead of walking around with our clutter blinders on.
Whatever your goal is, doing it daily is the important part. Start small with the amount and increase as the month progresses.
Plan out when, where, and how you will do your habit. Fill in this statement: “I will (your habit) every day at (the time of day).” Research has shown that planning ahead of time is more effective than motivation in ensuring that you reach your goals.
When you feel yourself hesitating, say this to yourself…
At one point during my 30 day yoga journey, I found myself saying, “Ugh, I don’t feel like doing yoga.” I was lying on the ground feeling lazy. As I lay there debating, a statement came to me.
“I am a person who does yoga every day.”
It rang true to me. Yeah, I AM a person who does yoga every day. I got myself up and onto the mat.
If you find yourself hesitating, affirm your desire and intention and see if that changes something for you.
Reward yourself daily or weekly
If your task is difficult for you, plan a small reward after you complete it. It will help you stay motivated.
When you miss a day, just start again the next day. The goal is always progress, not perfection. Some of you may struggle with perfectionism and want to give up or yell at ourselves for “failing.” Practice extending grace to yourself and compassionate self talk.
How do you track your progress on your goals? Have you ever used a progress map?
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Lee MacArthur says
Very nice way to begin a new habit. It is all one step at a time to change habits especially from those that are not healthy for you to those that are and getting more done. thank you for sharing this.
Yes! Agreed! My tagline used to be “Simplifying life one step at a time.” I’m a big believer in making small consistent steps of change.
LOVE THIS! These sorts of visual organizers really work for me. Will print to track weight loss!
Melinda Mitchell says
This is cool Angela!! I’m doing the 2018 in 2018 chart, and coloring in the squares really motivates me!! So this would be fantastic!! And can be adapted to anything!! Thank you for sharing!!