Free habit tracker for 2019

If you’re anything like me, you like to start off a new year by focusing on what you want to change in your life. January seems like a great month for doing that, after the excesses of the holidays. It’s time to get grounded again, look within, think about what you want for yourself in the coming year, and begin to manifest it.

You probably have some bigger goals (travel, education, remodeling) and smaller ones (eat healthier, drink more water, exercise, study, read, meditate, etc.).

For tracking my daily activities, I really like this free downloadable monthly habit tracker from Clementine Creative, which I’ve used for several years. You can print it in different sizes (A4, A5, US Letter, etc.). Then circle the month, add the days of the week (S M T W TH F S) across the top, and list the habits you want to track down the side. Print 12 copies, put them in a binder or on a clipboard, and use the fun office supplies of your choice to track the habits you want to cultivate.

This page has it all.

free printable habit tracker from Clementine Creative
Blank.
example of filled out Habit Tracker from Clementine Creative
Personalized.

Now you can get an editable version where you fill in the days of the week and the habits you want to track before printing, instead of printing first and writing them in by hand. That version is $3.50 USD.

Also, here’s something I’ve learned from experience. If you are the kind of person (as I am) who does not enjoy strict routines, who starts chafing at the bit after a while and wants to rebel against sameness or rigidity, but you still like to see results from your efforts, you get to decide what’s a win for you. If you make your bed 3 days out of 7, you get to decide if that’s a win. What was that month like? How often did you do it before tracking? Maybe next month, 4 days out of 7.

Your habit tracker should serve you and not make you its slave — unless, say, taking life-saving meds is something you track. It’s about clarity, motivation, and information. Have compassion and allow yourself to be imperfect.

I’ve also found that once a habit becomes ingrained, you can stop tracking it — only add it back to your list if you notice you’ve slacked way off, and you still want to do it.

With enough persistence and learning, anything can become habitual. The four stages of behavior change are:

  • unconscious incompetence — you are unaware that you don’t know how to do something
  • conscious incompetence — you are aware that you don’t know how to do something, and you want to do it
  • conscious competence — you consciously work at doing it, learning, failing, figuring it out
  • unconscious incompetence — you do it automatically and don’t have to think about it any more

Best wishes for 2019!

I have an MTHFR mutation! Stay tuned for what that really means.

Last fall, my daughter and I decided to take advantage of a 2-for-1 special offer from 23 and Me, the genetic testing company. We sent in saliva samples to have our ancestry analyzed.

No surprise: I am 100% European. I’m 66% British & Irish, 22% French & German, 10% broadly Northwestern European, and 2% Scandinavian (which was a surprise). Hers was similar, but she was also surprised — she has no Native American blood on her dad’s side, which she’d been told she has.

23 and Me is working on providing more ancestry detail, separating British and Irish (but not Scottish, which I believe I have plenty of), French and German, and Scandinavian into separate countries of origin. Soon we’ll get new reports with this new information.

At that point, we both decided to have our health data analyzed. They’ve already done the analysis, after all. You pay for the health data, and they send you the results immediately.

Screen Shot 2018-03-20 at 8.20.15 PM Continue reading

A hero’s journey: lessons in reversing diabetes

Note: This is a summary of Phyllis’ return to health after being diagnosed with Type 2 diabetes. To read her four-part story, start with Part 1.

“The adventure of the hero is the adventure of being alive.” ~ Joseph Campbell

The path to healing autoimmune disease is not a well-worn path, but it can be done. If it’s possible for Phyllis to reverse her Type 2 diabetes, it’s possible for others. Many people still treat autoimmune diseases as intractable — believing they can only cause a steady prolonged decline, and there’s nothing you can do about it except take the prescribed medications and wait for disability and death.

Even doctors, as Phyllis learned, don’t always offer counsel that lifestyle changes can improve health.

I wanted to look at Phyllis’ sojourn as steps she took on her life path where she learned to choose those forks in the road that led her in the direction of better health. Continue reading