What should you track every day?

Introduction

If you want self-monitoring to improve behaviour without becoming obsessive, track actions rather than outcomes. A good daily metric records something you can directly do today: writing for 20 minutes, walking for 30 minutes, saving £10, or putting your phone away before bed. A poor daily metric records a result that is delayed, noisy or only partly under your control, such as body weight, productivity output, income, mood or a sleep score.

This distinction matters because behaviour change research consistently treats self-monitoring of behaviour as a separate technique from monitoring outcomes. The former creates immediate feedback about actions; the latter measures consequences that may take days, weeks or months to respond. Tracking remains useful when it helps you make decisions. It becomes less useful when it turns into a daily judgement of progress. [NCBI]ncbi.nlm.nih.govNCBIResults of the behaviour change technique synthesisNCBIby J Baker · 2022 — Self-monitoring of outcome(s) of behaviour (behavior change technique 2.4). Establish a method for the person to…

Behaviour Metrics Versus Outcome Metrics

The simplest test is to ask: “Could I make this happen in the next hour?”

If the answer is yes, you are probably looking at a behaviour metric. If the answer is no, you are probably looking at an outcome metric.

GoalBehaviour MetricOutcome MetricLose weightAte planned mealsScale weightImprove fitnessCompleted workoutBody fat percentageSleep betterPhone out of bedroom by 10 pmSleep scoreBuild savingsTransferred money to savingsNet worthAdvance careerSent one application or proposalSalary increaseWrite a bookWrote 500 wordsBook completed

The Behaviour Change Technique Taxonomy, a widely used framework in behaviour-change research, explicitly separates “self-monitoring of behaviour” from “self-monitoring of outcomes of behaviour”. The distinction exists because actions and results provide different kinds of information. Actions tell you what to repeat or change. Outcomes tell you whether the overall strategy is working. [NCBI]ncbi.nlm.nih.govNCBIResults of the behaviour change technique synthesisNCBIby J Baker · 2022 — Self-monitoring of outcome(s) of behaviour (behavior change technique 2.4). Establish a method for the person to… [2bmjleader.bmj.com]bmjleader.bmj.cominline supplementary material 1Feedback on behaviour, 2.3. Self-monitoring of behaviour, 2.4. Self-monitoring of outcome(s) of behaviour, 2.5. Monitoring of…

For daily tracking, behaviour metrics usually provide cleaner feedback. If you exercised today, that fact does not change because of water retention, market conditions, poor weather or a difficult week at work. The behaviour happened or it did not.

Why Controllable Metrics Reduce Frustration

Many people abandon tracking because they monitor variables that naturally fluctuate.

Body weight can move because of hydration. Sleep scores can vary according to device algorithms. Income can depend on factors outside personal effort. Creative work often improves before recognition appears.

When a daily tracker focuses on outcomes, these normal fluctuations can create the illusion of failure. A person may complete all intended behaviours and still see an unchanged result.

Behaviour metrics reduce this problem because they shorten the feedback loop. The tracker answers a practical question: “Did I perform the action I intended to perform?” That makes the system fairer and easier to sustain over time.

Research on goal monitoring shows that monitoring progress tends to improve goal attainment, especially when records are maintained consistently and physically recorded. However, the usefulness of monitoring depends on what is being monitored. Tracking actions provides information that can be acted upon immediately. [PubMed]pubmed.ncbi.nlm.nih.govPub Med Does monitoring goal progress promote goal attainment?B Harkin · 2016 · Cited by 712 — The findings suggest that monitoring goal progress is an effective self-regulation strategy, and… [American Psychological Association]apa.orgmore…

Examples Across Fitness, Work, Money and Sleep

Fitness

A common mistake is weighing yourself multiple times per day and treating every change as meaningful.

More useful daily signals include:

The outcome measures—weight, body composition, race times or strength increases—can then be reviewed weekly or monthly rather than treated as daily verdicts.

Habit-formation research suggests that repeated performance of a behaviour in a stable context is what gradually creates automaticity. Tracking the behaviour itself therefore aligns with the mechanism that produces lasting change. [PMC]pmc.ncbi.nlm.nih.govPMCTime to Form a Habit: A Systematic Review and Meta-Analysis…by B Singh · 2024 · Cited by 95 — The premise of habit formation involv…

Work

Knowledge work often produces delayed outcomes. A salesperson may make calls today but close deals next month. A writer may publish consistently before readership grows.

Useful daily metrics include:

Less useful daily metrics include:

The controllable behaviour is the lever. The outcome is the lagging indicator.

Money

Financial goals are particularly vulnerable to outcome obsession because markets, interest rates and economic conditions affect results.

Better daily measures include:

The growth of total wealth remains important, but it is often a review metric rather than a daily one.

Sleep

Sleep quality is partly involuntary. Attempting to control it directly can create anxiety.

More useful daily measures focus on behaviours known to support sleep:

The next morning’s sleep quality becomes information, not a scorecard.

How to Choose One Fair Daily Signal

A useful daily metric passes three tests.

Is it fully under your control?

A fair metric should depend primarily on your actions.

“Write for 20 minutes” is controllable.

“Feel creative” is not.

“Save £5” is controllable.

“Become financially secure” is not.

If outside events can easily override the metric, it is probably too outcome-focused for daily use.

Can you record it in seconds?

The best trackers create awareness without becoming a second job.

A simple yes-or-no record often works better than detailed scoring systems. Many successful habit-tracking systems use completion rather than optimisation because completion is easier to sustain.

The purpose is not data collection. The purpose is behavioural feedback.

Does it predict the result you want?

A controllable metric should still connect logically to the larger goal.

Tracking the number of books on your shelf is controllable, but it is unlikely to improve learning. Tracking 20 minutes of reading is both controllable and relevant.

A good daily signal sits close to the behaviour that causes the outcome.

A Simple Rule for Daily Tracking

For most goals, one behaviour metric is enough.

Instead of asking:

Ask:

• Did I complete the planned workout?
• Did I walk after lunch?
• Did I transfer money into savings?
• Did I put my phone away before bed?

The daily tracker should measure commitment to the process, not proof of the result. Outcomes still matter, but they are better used as periodic reviews of whether the chosen behaviours are working. By keeping the daily signal small, controllable and close to the action itself, self-monitoring remains a tool for adjustment rather than a source of constant judgement. [NCBI]ncbi.nlm.nih.govNCBIResults of the behaviour change technique synthesisNCBIby J Baker · 2022 — Self-monitoring of outcome(s) of behaviour (behavior change technique 2.4). Establish a method for the person to… [PubMed]pubmed.ncbi.nlm.nih.govPub Med Does monitoring goal progress promote goal attainment?B Harkin · 2016 · Cited by 712 — The findings suggest that monitoring goal progress is an effective self-regulation strategy, and…

Amazon book picks

Further Reading

Books and field guides related to What should you track every day?. Use these as the next step if you want deeper reading beyond the article.

Book

Atomic Habits

By James Clear

Rating: 3.5/5 from 7 Google Books ratings

Strongly supports tracking daily actions rather than outcomes.

See on Amazon

Book

Tiny Habits

By B. J. Fogg

Provides practical daily behaviour metrics.

See on Amazon

Book

Better Than Before

By Gretchen Rubin

Focuses on maintaining daily consistency.

See on Amazon

Book

The Power of Habit

By Charles Duhigg

Explains repeatable daily routines.

See on Amazon

Browse more on Amazon: Atomic Habits Tiny Habits Better Than Before

As an Amazon Associate I earn from qualifying purchases.

eBay marketplace picks

Marketplace Samples

Example marketplace items related to this page. Use the search link to explore similar finds on eBay.

Example eBay listing

If I Had Legs I'd Kick You official Poster

Search eBay.com: you poster

Browse similar on eBay.com

Example eBay listing

Poster for Ariana Grande’s music video for ‘hate that i made you love me.’

Search eBay.com: you poster

Browse similar on eBay.com

Example eBay listing

YOU ONLY LIVE TWICE (1967) one sheet 27"x41" style "A" James Bond movie poster!

Search eBay.com: you poster

Browse similar on eBay.com

Example eBay listing

Staying Positive Doesn't Mean You Have to be Happy - NEW Motivational POSTER

Search eBay.com: you poster

Browse similar on eBay.com

Browse more on eBay.com

Example items shown for inspiration; availability and pricing can change. Branchoria may earn a commission if you purchase through outbound eBay links.

Endnotes

1. Source: ncbi.nlm.nih.gov
   Title: NCBIResults of the behaviour change technique synthesis
   Link: https://www.ncbi.nlm.nih.gov/books/NBK580337/
   Source snippet

   NCBIby J Baker · 2022 — Self-monitoring of outcome(s) of behaviour (behavior change technique 2.4). Establish a method for the person to...

2. Source: bmjleader.bmj.com
   Title: inline supplementary material 1
   Link: https://bmjleader.bmj.com/content/leader/7/4/301/embed/inline-supplementary-material-1.pdf?download=true
   Source snippet

   Feedback on behaviour, 2.3. Self-monitoring of behaviour, 2.4. Self-monitoring of outcome(s) of behaviour, 2.5. Monitoring of...

3. Source: pmc.ncbi.nlm.nih.gov
   Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC11641623/
   Source snippet

   PMCTime to Form a Habit: A Systematic Review and Meta-Analysis...by B Singh · 2024 · Cited by 95 — The premise of habit formation involv...

4. Source: pmc.ncbi.nlm.nih.gov
   Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC7429262/
   Source snippet

   PMCSelf-regulatory behavior change [techniques]({{ 'techniques/' | relative_url }}) in interventions to...by B Spring · 2020 · Cited by 115 — From the taxonomies, the team se...

5. Source: self.inc
   Link: https://www.self.inc/
   Source snippet

   Self | Build Credit, Build Savings and Access CashBuild credit and savings with Self. The Credit Builder Account and Self Visa® Credit Ca...

6. Source: pubmed.ncbi.nlm.nih.gov
   Title: Pub Med Does monitoring goal progress promote goal attainment?
   Link: https://pubmed.ncbi.nlm.nih.gov/26479070/
   Source snippet

   B Harkin · 2016 · Cited by 712 — The findings suggest that monitoring goal progress is an effective self-regulation strategy, and...

7. Source: apa.org
   Link: https://www.apa.org/pubs/journals/releases/bul-bul0000025.pdf
   Source snippet

   more...

8. Source: pubmed.ncbi.nlm.nih.gov
   Link: https://pubmed.ncbi.nlm.nih.gov/31923898/
   Source snippet

   Intentions for Exercise and Physical Activityby J Kompf · 2020 · Cited by 34 — Implementation intentions are an effective behavior change...

9. Source: Wikipedia
   Link: https://en.wikipedia.org/wiki/Self
   Source snippet

   SelfIn philosophy, the self is an individual's own being, knowledge, and values, and the relationship between these attributes. The fi...

10. Source: scienceforwork.com
    Title: goal monitoring
    Link: https://scienceforwork.com/blog/goal-monitoring/
    Source snippet

    A meta-analysis of the experimental evidence.” Psychological Bulletin 142.2 (2016):...Read more...

Additional References

1. Source: psychiatry.ucsd.edu
   Link: https://psychiatry.ucsd.edu/research/programs-centers/instep/tools-resource/definitions/team-processes/action-phase/goal-progress.html
   Source snippet

   Goal Progress MonitoringMeta-analysis, found that targeted interventions are successful at increases [frequency]({{ 'frequency/' | relative_url }}) of progress monitoring beh...

2. Source: researchgate.net
   Link: https://www.researchgate.net/publication/332067663_Meta-Analysis_and_Quality_of_Self-Monitoring_Behavior_Interventions_with_Children_and_Adolescents
   Source snippet

   (PDF) Meta-Analysis and Quality of Self-Monitoring...12 Mar 2019 — Self-monitoring is an intervention that has been used for decades to...

3. Source: aftertone.io
   Link: https://www.aftertone.io/science/self-monitoring-and-progress-tracking
   Source snippet

   (2016) across 138 studies found that monitoring progress towards a goal increases attainment by 33% compared to setting goals...Read more...

4. Source: ouci.dntb.gov.ua
   Title: dntb.gov.ua Self-tracking of daily physical activity using a fitness tracker
   Link: https://ouci.dntb.gov.ua/works/9JNGEJ19/
   Source snippet

   dntb.gov.uaSelf-tracking of daily physical activity using a fitness tracker...AbstractActivity self-tracking technologies have become a...

5. Source: eprints.whiterose.ac.uk
   Title: whiterose.ac.uk Does Monitoring Goal Progress Promote Goal Attainment?
   Link: https://eprints.whiterose.ac.uk/id/eprint/87431/
   Source snippet

   by B Harkin · 2016 · Cited by 738 —... Monitoring Goal Progress Promote Goal Attainment? A Meta-Analysis of the Experimental Evidence. P...

6. Source: researchgate.net
   Title: Second, it discusses four main outcomes of fitness tracking behaviour
   Link: https://www.researchgate.net/publication/343443200_Self-tracking_behaviour_in_physical_activity_a_systematic_review_of_drivers_and_outcomes_of_fitness_tracking
   Source snippet

   Self-tracking behaviour in physical activity: a systematic...5 Aug 2020 — First, it identifies 19 drivers of fitness tracking technology...

7. Source: theoryandtechniquetool.humanbehaviourchange.org
   Title: The Theory and Techniques Tool Self-monitoring of behaviour
   Link: https://theoryandtechniquetool.humanbehaviourchange.org/tool
   Source snippet

   Theory and Techniques ToolSelf-monitoring of behaviour. +. 2.4. Self-monitoring of outcomes of behaviour. +. 2.5. Monitoring of outcome(s...

8. Source: semanticscholar.org
   Title: Does monitoring goal progress promote goal attainment?
   Link: https://www.semanticscholar.org/paper/Does-monitoring-goal-progress-promote-goal-A-of-the-Harkin-Webb/71c6265bf7a8ded9084ff21a417cd63d6f4119ea
   Source snippet

   findings suggest that monitoring goal progress is an effective self-regulation strategy, and that interventions that increase th...

9. Source: GOV.UK
   Title: behaviour change techniques review descriptive studies
   Link: https://www.gov.uk/guidance/behaviour-change-techniques-review-descriptive-studies
   Source snippet

   change techniques review: descriptive studies6 Jul 2020 — A behaviour change techniques (BCTs) review uses established classifications of...

10. Source: phwwhocc.co.uk
    Link: https://phwwhocc.co.uk/wp-content/uploads/2024/02/Identifying-and-Applying-Behaviour-Change-Techniques-1.pdf
    Source snippet

    Observe or record outcomes of behaviour with the person's knowledge as part of a...