I still struggle with submitting the tracker every day, but improving every week. If you want to be more aggressive, add notes to your fridge door, light switches, or rally a friend to run the tracker with you and harass eachother if anyone slips. I recommend setting daily google calendar alerts, or phone alarms, or adding a sticky notes to areas where you already have well defined routines. This is by far the hardest obstacle of all. Building a regular routine to actually complete the tracker was very challenging. I spent the first month focused around measurement including adding and removing columns that were important to my life. I ended up going through google calendars, emails, and bank receipts to figure out what/where I went just to ensure each meal is tracked. It’s a huge bummer trying to remember details of every meal after you’ve miss a few days. I added a line break every 7 days to represent a new work week and set a personal calendar reminder to ensure my reports and tracker was complete for the next work week. When things weren’t going too well, i’d avoid the tracker like the plague. When things were going well, i’d naturally love opening up the tracker and updating it with all of the magical goodness. I’m not super scientific about it, here’s a few examples: You could easily add columns for other habits/food groups you want to track like smoking, protein shakes, coffee, or anything else you want to track. At the end of each day, I count the number of portions I had for each of the following groups: I just wanted a quick way to capture what I was putting in my mouth. It up to you on how detailed you want to get. The first column breaks out the date, days left in the quarter, 3 meals of breakfast, lunch, dinner and an additional “other field” to capture snacks or junk food outside of those set mealtimes. I try to keep this tab open on one of my chrome windows. This is where I record my daily progress. Internally, you’ll embellish your healthy habits and become mortified like I was. It’s hard to set goals without having a baseline. All of these numbers don’t mean much unless you have clearly defined goals and objectives. I spent the first month focused around measurement. Also, 104 drinks isn’t that bad considering we had Christmas, New Years, i’m fundraising for my startup, and going through a partner transition. We all have our vices, a home cooked royale with cheese is mine. It’s nerdy, fun, and totally mortifying to share these numbers publicly, but here are some of my personal eating stats from the last 90 days: I do have a sweet spot for gourmet burgers, but my eating habits are pretty good? It wasn’t until last summer where I became more focused around goal setting and goal tracking that I decided to track every detail of my health. I play sports, sleep somewhat regularly, avoid drinking coffee or eating fast food like McDonalds, Tim Hortons, or Subway. We all go through rough patches, but prior to this tracking doc, I felt that I had a pretty good foundation of overall health. You don’t realize how well, or in my case how poorly you eat until you start tracking and reviewing your weekly, monthly, or quarterly health score. This is far from perfect, but hopefully motivates someone to give it a shot for 30 days, or take the template and improve the scoring system further. I’m sharing my Health Tracker Google Doc Template, the scoring logic, and some personal insights to help you live a healthier and well balanced life. so I made a spreadsheet tracker, and now i’m sharing it with you and the rest of the internets. Are you healthy? What’s your greens and fruit count today? How about for the week? Do you maintain a healthy diet that includes ample exercise and sleep? Do you have a process to track this stuff on a daily basis? I didn’t.
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