Have you ever heard of the “quantified self?” It’s what happens when technology meets self-monitoring. Other catchy phrases referencing the same thing are lifelogging, autoanalytics, and self-tracking. Self-monitoring is not a new idea (early adopters include Saint Ignatius and Benjamin Franklin), and most of us have been doing it for years in some form or another – think bathroom scales and heart rate monitors. But as a tried and true idea, self-monitoring — enhanced by technology — is gaining traction. Tracking the details of your daily existence has become hugely popular in the health and wellness industry because it’s effective and computers and smart phones have made it almost effortless.
If your goal is weight loss, diligently recording your food intake along with your activity level will dramatically increase your chances of success. Why? Because tracking diet and exercise increases your self-awareness on several counts. It keeps you focused on your goal, strengthens your commitment to self-improvement, increases your feeling of control, helps you understand patterns in your eating and exercise habits, provides a detailed picture of your progress, and promotes a more positive mood.
But why stop at diet and exercise? We have a seemingly limitless choice of technology to help us track just about anything. From our moods (Mood Panda), to sleeping (Sleep Cycle), and even our menstrual cycle (iPeriod). The novelty is seductive, yet if you can find an app or even create a spreadsheet or handwritten chart that supports you in reaching your goal of self improvement, use it! Self-awareness is the key, and cultivating it through closely monitoring your activities will keep you on track and accountable.
I’ve used Strava and Sleep Cycle and have a client who swears by Fitbit. What tools do you recommend? I’d love to hear about your favorites in the comment section below.
Kirschenbaum, Daniel S. Ph.D. (2000) The 9 Truths About Weight Loss. New York. Henry Holt & Co.
Baumeister, R. F. and J. Tierney (2011) Willpower: Rediscovering the Greatest Human Strength. New York. Penguin.
When I was going through my compensation law suit after I was injured in a car accident I had to keep a journal of my pain and mood swings. I also had an ‘alternate thought spreadsheet’ which I found very interesting and helpful. I would log my mood and negatives thoughts and reword them into positive reframes or more balanced thoughts instead of depressed ones. When I was at my lowest I would read previous reframes or positive thoughts and they helped me get past my negative thoughts. I think you just gave me a great idea. Thank you so much! Blessings to you!
What a great example of self-monitoring. It sounds like you had to do it for legal reasons, but that you took it a step further when you reframed your thoughts. So glad it helped you through a tough time. Thanks for sharing your experience.