Blue Flower

Alright, those benefits sound great, but it's not necessary to fill your habit tracker with every habit that makes up your day. In fact, if you're already sticking to a habit, then it seems like extra work to me to track it as well. So what should you measure in your habit tracker?

Habit tracking can help kickstart a new habit or keep you on track with behaviors that you tend to forget or let slide when things get busy.

In Atomic Habits, I recommend using the Two-Minute Rule, which suggests you scale your habits down until they take two minutes or less to perform. You can track whatever habits you want in your habit tracker, but I recommend starting with these super small habits to make sure that you are at least showing up in a small way each day. I'll share some examples below and break them out by daily, weekly, and monthly habits.

Common daily habits to track:

  • journal 1 sentence
  • read 1 page
  • meditate 1 minute
  • do 1 push up
  • stretch for 1 minute
  • write 1 thing I'm grateful for
  • make your bed
  • wake up by [TIME]
  • go to bed by [TIME]
  • take a shower
  • floss teeth
  • weigh myself
  • take medication
  • take vitamins/supplements
  • play [INSTRUMENT] for 1 minute
  • contact 1 potential client
  • prioritize to-do list
  • say “I love you” at least once
  • put all dishes put away
  • take a walk outside
  • call mom
  • walk the dog

Notice that most items on this list can be completed in two minutes or less. Make your habits so easy that you can stick to them even on the hard days.

For something to become truly habitual, you need to repeat it frequently. As a result, most habits are daily. But it can also be helpful to use a habit tracker for various weekly or monthly routines. These behaviors won't become “automatic” like tying your shoes or brushing your teeth, but a habit tracker can remind you to complete them nonetheless.

Common weekly habits to track:

  • publish blog post
  • vacuum
  • take out trash/recycling
  • do the laundry
  • water the plants
  • tidy up your bedroom
  • write a thank you note

Monthly habits:

  • review finances
  • transfer money to savings account
  • pay off credit cards
  • pay bills
  • deep clean the house

You can also use a habit tracker to simply count how often you do something. For example, if you want to keep track of how many days you travel for work each month.

Other ideas:

  • days spent traveling
  • conduct weekly review
  • conduct monthly review

Finally, you can use a habit tracker to measure what you don't do. I call these “habits of avoidance” (that is, behaviors you are trying to avoid).

Habits of avoidance:

  • no alcohol
  • no Netflix
  • no online purchases
  • no soda
  • no sugar
  • no caffeine
  • no smoking

Again, the Habit Journal offers a proven template and the fastest way to create your habit tracker. No need to spend an hour drawing your own grid. Just write your habits down and you're ready to go.

How to Get in the Habit of Using Your Habit Tracker

Despite all of the benefits, a habit tracker is not something that makes sense in every situation or for every person. Many people resist the idea of tracking and measuring. It can feel like a burden because it forces you into two habits: the habit you’re trying to build and the habit of tracking it. That said, nearly anyone can benefit from habit tracking in one form or another—even if it’s only temporary.

What can we do to make habit tracking easier?

First, manual tracking should be limited to your most important habits. It is better to consistently track one habit than to sporadically track ten. I tend to keep my habit tracker simple and limit it to my three or four most important habits.

Second, record each measurement immediately after the habit occurs. The completion of the habit is the cue to write it down. (This is a twist on the “habit stacking” approach I discuss in Chapter 5 of Atomic Habits.) 

Here's the basic formula: After [CURRENT HABIT], I will [TRACK MY HABIT].

For example:

  • After I hang up the phone from a sales call, I will mark the “call 1 potential client” column.
  • After I finish meditating, I will fill the “meditate for 1 minute” column.
  • After I put my plate in the dishwasher, I will complete the “put all dishes away” column.

Basically, what we are talking about here is getting in the habit of using your habit tracker. These little rules help you remember to pick up your habit tracker and mark off another accomplishment.

How to Recover Quickly When Your Habits Break Down

Finally, I want to discuss what to do when you fall off the wagon.

Every habit streak ends at some point. Perfection is not possible. Before long, an emergency will pop up—you get sick or you have to travel for work or your family needs a little more of your time. Whenever this happens to me, I try to remind myself of a simple rule:

Never miss twice.

If I miss one day, I try to get back into it as quickly as possible. Missing one workout happens, but I’m not going to miss two in a row. Maybe I’ll eat an entire pizza, but I’ll follow it up with a healthy meal. As soon as one streak ends, I get started on the next one. I can’t be perfect, but I can avoid the second mistake.

Generally speaking, the first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. As I write in Atomic Habits, “Missing once is an accident. Missing twice is the start of a new habit.”

Too often, we fall into an all-or-nothing cycle with our habits. The problem is not slipping up; the problem is thinking that if you can't do something perfectly, then you shouldn't do it at all.

Sure, a perfectly filled-in habit tracker looks beautiful and you should strive to achieve it whenever possible. But life is messy. In the long run, what matters is that you find a way to get back on track.

How Long Do I Need to Track My Habits?

One of the most common questions I get is “How long does it take to build a habit?”

You'll see all kinds of answers: 21 days, 30 days, 100 days. One popular answer right now is 66 days because there was one study that found that, on average, it took 66 days to build a habit. However, even within that study the range was quite wide depending on the difficulty of the habit.

I find that people are really trying to get at something else when they ask, “How long does it take to build a habit?” What they often mean is, “How long until it's easy? How long until I don't have to put much effort in anymore?”

Look, all habits get easier with practice. But this line of questioning ignores the real purpose of building better habits in the first place.

How long does it take? The honest answer is: forever. Because once you stop doing it, it is no longer a habit.

A habit is a lifestyle to be lived, not a finish line to be crossed. You are looking to make small, sustainable changes you can stick with for years. And a habit tracker is one tool in your toolbox on the road to behavior change. It is an effective way to prove to visualize your progress and motivate you to show up again tomorrow.

This article includes an excerpt from Atomic Habits, my New York Times bestselling book.

If you want to stick with a habit for good, one simple and effective thing you can do is keep a habit tracker.

Here's why:

Elite performers will often measure, quantify, and track their progress in various ways. Each little measurement provides feedback. It offers a signal of whether they are making progress or need to change course.

Gabrielle Hamilton, a chef in New York City, provides a good example. During an interview with the New York Times, she said, “The one thing I see that consistently separates the chef from the home cook is that we taste everything, all the time, before we commit it to the dish, right down to the grains of salt. We slurp shot glasses of olive oil and aerate them in our mouths as if it were a wine we were trying to know. We taste the lamb, the fish, the butter, the milk before we use it… we chew salt to see how we like it in our teeth, on our tongues, and to know its flavor, its salinity.” 

For the chef, tasting the ingredients tells them whether they are making progress toward their desired end goal. It provides the immediate feedback they need to get the recipe just right.

Like a chef improving a recipe through trial and error, we often improve our habits through trial and error. If one approach doesn't deliver the desired effect, then we adjust—like a chef tweaking the amount of an ingredient.

However, there is an important difference between getting feedback while cooking a meal and getting feedback while building a habit. When it comes to building a habit, feedback is often delayed. It's easy to taste an ingredient or to watch bread rise in the oven. But it can be difficult to visualize the progress you are making with your habits. Perhaps you've been running for a month, but you still don't see a change in your body. Or maybe you managed to meditate for 16 straight days, but you still feel stressed and anxious at work. 

Habit formation is a long race. It often takes time for the desired results to appear. And while you are waiting for the long-term rewards of your efforts to accumulate, you need a reason to stick with it in the short-term. You need some immediate feedback that shows you are on the right path.

And this is where a habit tracker can help.

The Habit Tracker: What It Is and How It Works

A habit tracker is a simple way to measure whether you did a habit.

The most basic format is to get a calendar and cross off each day you stick with your routine. For example, if you meditate on Monday, Wednesday, and Friday, each of those dates gets an X. As time rolls by, the calendar becomes a record of your habit streak.

To make this process as easy as possible, I created the Habit Journal, which includes 12 habit tracker templates—one for each month. All you have to do is add your habit and start crossing off the days.

Placing an X on each day is the classic look. I prefer something a little more design-oriented, so I shade in the cells on my habit tracker. You could also use checkmarks or fill your habit tracker with dots.

No matter what design you choose, the key point is your habit tracker provides immediate evidence that you completed your habit. It's a signal that you are making progress. Of course, that's not all it does…

Habit tracking is powerful for three reasons.

  1. It creates a visual cue that can remind you to act.
  2. It is motivating to see the progress you are making. You don't want to break your streak.
  3. It feels satisfying to record your success in the moment.

Let's break down each one.

Benefit #1: A habit tracker reminds you to act.

Habit tracking naturally builds a series of visual cues. When you look at the calendar and see your streak, you’ll be reminded to act again.

Research has shown that people who track their progress on goals like losing weight, quitting smoking, and lowering blood pressure are all more likely to improve than those who don’t. One study of more than sixteen hundred people found that those who kept a daily food log lost twice as much weight as those who did not. A habit tracker is a simple way to log your behavior, and the mere act of tracking a behavior can spark the urge to change it.

Habit tracking also keeps you honest. Most of us think we act better than we do. Measurement offers one way to overcome our blindness to our own behavior and notice what’s really going on each day. When the evidence is right in front of you, you’re less likely to lie to yourself.

Benefit #2: A habit tracker motivates you to continue.

The most effective form of motivation is progress. When we get a signal that we are moving forward, we become more motivated to continue down that path. In this way, habit tracking can have an addictive effect on motivation. Each small win feeds your desire.

This can be particularly powerful on a bad day. When you’re feeling down, it’s easy to forget about all the progress you have already made. Habit tracking provides visual proof of your hard work—a subtle reminder of how far you've come. Plus, the empty square you see each morning can motivate you to get started because you don't want to lose your progress by breaking your streak.

Benefit #3: A habit tracker provides immediate satisfaction.

Finally, tracking feels rewarding. It is satisfying to cross an item off your to-do list, to complete an entry in your workout log, or to mark an X on the calendar. It feels good to watch your results grow and if it feels good, then you’re more likely to endure.

Habit tracking also helps keep your eye on the ball: you’re focused on the process rather than the result. You’re not fixated on getting six-pack abs, you’re just trying to keep the streak alive and become the type of person who doesn’t miss workouts.

 

Pourquoi les marques devraient utiliser la Publicité Digitale (ou numérique)

 

La publicité digitale consiste essentiellement à faire des publicités promotionnelles auprès des consommateurs via Internet et les plateformes numériques (sites Web, applications). La publicité numérique comprend la publicité en ligne, les e-mails promotionnels, les bannières publicitaires (etc.).

Cette stratégie marketing a été développée grâce aux avancées des nouvelles technologies. Aujourd'hui, tout le monde a accès à Internet; c'est une façon pour nous de communiquer avec tout le monde partout dans le monde, et c'est devenu inévitable. Suivant cette attitude, les marques doivent utiliser ce canal pour diffuser leur message et pouvoir toucher directement les consommateurs.

La publicité numérique est interactive, ce qui rapproche immédiatement la marque aux consommateurs. Il peut atteindre des milliers voire des millions de personnes à la fois. En plus de cela, de nombreux nouveaux outils ont été créés afin d'analyser le comportement des consommateurs, ce qu'ils aiment ou veulent par exemple, et cela aide les marques à connaître leurs consommateurs. Ça pourrait aussi aider à cibler une certaine population et donc à leur offrir ce qu'ils pourraient aimer ou avoir besoin. D'autres outils tels que SEO ou SEM sont utilisés pour acheter du trafic sur le site Web de la marque, afin de gagner en visibilité et en notoriété.

Cette stratégie permet de mesurer les performances publicitaires, de gagner en notoriété, la valeur perçue, l'accessibilité, le lien émotionnel et la fidélité. Ces facteurs sont très importants pour une marque à prendre en considération, car ce sont eux qui aident la marque à réussir.
Ce qui rend la publicité numérique très intéressante ici, c'est qu'elle change constamment de nature. Parce que la technologie ne cesse de se développer et d'innover constamment de nouvelles choses, les marketeurs doivent être conscients de ces changements afin d'adapter de nouvelles compétences tout en maintenant la concurrence. Tout le monde partage désormais ses informations via les réseaux sociaux, plus de données sont disponibles, ce qui permet aux publicités d'être plus ciblées que jamais.

La façon dont la publicité a changé au cours des 50 dernières années et la façon dont elle continue de changer est incroyable. Aujourd'hui, il y a tellement plus de concurrence et être différent est beaucoup plus difficile. Il y a 50 ans, une marque pouvait se permettre d'être à la radio ou à la télévision que vous pouviez dominer parce que vous étiez très consciente; et en comparant cela jusqu'à présent, les marques ont plus facilement accès à la visibilité grâce aux avancées technologiques et numériques.

Comme dit précédemment, Internet est inévitable, c'est probablement le moyen le plus rapide et le plus simple d'atteindre vos consommateurs. De plus, avec la grande concurrence présente sur le marché, il faut être en mesure de se différencier et d'avoir des compétences en phase avec les derniers développements technologiques.

The ultimate productivity hack is saying no.

Not doing something will always be faster than doing it. This statement reminds me of the old computer programming saying, “Remember that there is no code faster than no code.” 

The same philosophy applies in other areas of life. For example, there is no meeting that goes faster than not having a meeting at all.

This is not to say you should never attend another meeting, but the truth is that we say yes to many things we don't actually want to do. There are many meetings held that don't need to be held. There is a lot of code written that could be deleted.

How often do people ask you to do something and you just reply, “Sure thing.” Three days later, you're overwhelmed by how much is on your to-do list. We become frustrated by our obligations even though we were the ones who said yes to them in the first place. 

It's worth asking if things are necessary. Many of them are not, and a simple “no” will be more productive than whatever work the most efficient person can muster.

But if the benefits of saying no are so obvious, then why do we say yes so often?

Why We Say Yes

We agree to many requests not because we want to do them, but because we don't want to be seen as rude, arrogant, or unhelpful. Often, you have to consider saying no to someone you will interact with again in the future—your co-worker, your spouse, your family and friends. 

Saying no to these people can be particularly difficult because we like them and want to support them. (Not to mention, we often need their help too.) Collaborating with others is an important element of life. The thought of straining the relationship outweighs the commitment of our time and energy.

For this reason, it can be helpful to be gracious in your response. Do whatever favors you can, and be warm-hearted and direct when you have to say no.

But even after we have accounted for these social considerations, many of us still seem to do a poor job of managing the tradeoff between yes and no. We find ourselves over-committed to things that don't meaningfully improve or support those around us, and certainly don't improve our own lives.

Perhaps one issue is how we think about the meaning of yes and no.

The Difference Between Yes and No

The words “yes” and “no” get used in comparison to each other so often that it feels like they carry equal weight in conversation. In reality, they are not just opposite in meaning, but of entirely different magnitudes in commitment.

When you say no, you are only saying no to one option. When you say yes, you are saying no to every other option.

I like how the economist Tim Harford put it, “Every time we say yes to a request, we are also saying no to anything else we might accomplish with the time.” Once you have committed to something, you have already decided how that future block of time will be spent.

In other words, saying no saves you time in the future. Saying yes costs you time in the future. No is a form of time credit. You retain the ability to spend your future time however you want. Yes is a form of time debt. You have to pay back your commitment at some point.

No is a decision. Yes is a responsibility.

The Role of No

Saying no is sometimes seen as a luxury that only those in power can afford. And it is true: turning down opportunities is easier when you can fall back on the safety net provided by power, money, and authority. But it is also true that saying no is not merely a privilege reserved for the successful among us. It is also a strategy that can help you become successful.

Saying no is an important skill to develop at any stage of your career because it retains the most important asset in life: your time. As the investor Pedro Sorrentino put it, “If you don’t guard your time, people will steal it from you.” 

You need to say no to whatever isn't leading you toward your goals. You need to say no to distractions. As one reader told me, “If you broaden the definition as to how you apply no, it actually is the only productivity hack (as you ultimately say no to any distraction in order to be productive).”

Nobody embodied this idea better than Steve Jobs, who said, “People think focus means saying yes to the thing you’ve got to focus on. But that’s not what it means at all. It means saying no to the hundred other good ideas that there are. You have to pick carefully.” 

There is an important balance to strike here. Saying no doesn't mean you'll never do anything interesting or innovative or spontaneous. It just means that you say yes in a focused way. Once you have knocked out the distractions, it can make sense to say yes to any opportunity that could potentially move you in the right direction. You may have to try many things to discover what works and what you enjoy. This period of exploration can be particularly important at the beginning of a project, job, or career.

Upgrading Your No

Over time, as you continue to improve and succeed, your strategy needs to change.

The opportunity cost of your time increases as you become more successful. At first, you just eliminate the obvious distractions and explore the rest. As your skills improve and you learn to separate what works from what doesn't, you have to continually increase your threshold for saying yes.

You still need to say no to distractions, but you also need to learn to say no to opportunities that were previously good uses of time, so you can make space for great uses of time. It's a good problem to have, but it can be a tough skill to master.

In other words, you have to upgrade your “no's” over time.

Upgrading your no doesn't mean you'll never say yes. It just means you default to saying no and only say yes when it really makes sense. To quote the investor Brent Beshore, “Saying no is so powerful because it preserves the opportunity to say yes.” 

The general trend seems to be something like this: If you can learn to say no to bad distractions, then eventually you'll earn the right to say no to good opportunities.

How to Say No

Most of us are probably too quick to say yes and too slow to say no. It's worth asking yourself where you fall on that spectrum.

If you have trouble saying no, you may find the following strategy proposed by Tim Harford, the British economist I mentioned earlier, to be helpful. He writes, “One trick is to ask, “If I had to do this today, would I agree to it?” It’s not a bad rule of thumb, since any future commitment, no matter how far away it might be, will eventually become an imminent problem.” 

If an opportunity is exciting enough to drop whatever you're doing right now, then it's a yes. If it's not, then perhaps you should think twice.

This is similar to the well-known “Hell Yeah or No” method from Derek Sivers. If someone asks you to do something and your first reaction is “Hell Yeah!”, then do it. If it doesn't excite you, then say no. 

It's impossible to remember to ask yourself these questions each time you face a decision, but it's still a useful exercise to revisit from time to time. Saying no can be difficult, but it is often easier than the alternative. As writer Mike Dariano has pointed out, “It’s easier to avoid commitments than get out of commitments. Saying no keeps you toward the easier end of this spectrum.” 

What is true about health is also true about productivity: an ounce of prevention is worth a pound of cure.

The Power of No

More effort is wasted doing things that don't matter than is wasted doing things inefficiently. And if that is the case, elimination is a more useful skill than optimization.

I am reminded of the famous Peter Drucker quote, “There is nothing so useless as doing efficiently that which should not be done at all.”

Cette année encore, les publicitaires et les marketeurs ont su jouer de leur imagination et créativité pour nous préparer des publicités marquantes, touchantes et bien plus encore... La fin d'année approche, il est temps de faire un point sur les meilleures publicités de l'année 2019 !

 

1) LACOSTE – CROCODILE INSIDE

La grande marque Lacoste a su nous surprendre cette année avec une publicité que l'on surnomerait presque notre "petit bijou". En effet, les frissons sont garantis avec Édith Piaf en bande son sur « L’hymne à l’amour ». Rythmé avec des effets spéciaux réussis et un véritable jeu d’acteur, la courte vidéo illustre parfaitement le message de la campagne : "restez élégant dans n’importe quelle circonstance, même dans l’adversité". En moins d’une minute 30, voyage émotionnelle assurée !

2) BURGER KING - EAT LIKE ANDY

Le fast food mondial Burger King a su créer la surprise lors du Super Bowl 2019 en nous proposant une publicité assez éloignée de ce que la marque nous propose habituellement. On y découvre un ancien film d'Andy Warhol dégustant un menu face caméra en 1982. Un pari osé pour Burger King qui s'attaque désormais à un parti artistique.

3) XFINITY - A HOLIDAY REUNION

Pour les fêtes de fin d'année, Xfinity fait revenir E.T. parmi nous : : une suite des aventures de l’extraterrestre avec son ami Elliot, 37 ans plus tard, devenu père de famille… Steven Spielberg a lui-même participé à la réalisation de cette publicité qui vaut le détour et nous ramène tous en enfance.

4) COCA-COLA - 100 ANS ENSEMBLE

1919-2019 = un siècle de complicité entre Coca-Cola et les Français. L’occasion idéale de se remémorer les moments partagés et de se projeter ensemble vers l’avenir ! Une histoire commune dont est né un film Made in France…