- [x] Making progress is satisfying, and visual measures provide clear evidence of progress - [x] habit tracking is powerful because it leverages multiple laws of behavior change (obvious, attractive, satisfying) - [x] habit tracking naturally builds a series of visual cues like the streak of Xs on on your calendar or the list of meals on the food log - [x] the mere act of tracking a behavior can spark the urge to change it - [x] most of us have distorted view of our own behavior we think we act better than we do - [x] habit tracking can have an addictive effect on motivation - [x] tracking can become it's own form of rewrad - [x] tracking also helps keep your eye on the ball; focused on the process rather than the result - [x] habit tracking - [ ] creates a visual cue - [ ] inherently motivating - [ ] feels satisfying when successfully completed - [x] visual proof that you are casting votes for the type of person you wish to become, immediate and intrinsic gratification - [x] tracking isn't for everyone, and there is no need to measure everything. But anyone can benefit from it in some form - [x] whenever possible measurement should be automated - [x] better to consistently track one behavior than sporadically track 10 - [x] always interesting to see how you've been actually spending your time - [x] Perfection is not possible - [x] never miss twice - [x] first mistake is never the one that ruins you. It's the spiral of repeated mistakes that follow - [x] when successful people fail, they rebound quickly - [x] too often we fall into an all-or-nothing cycle with our habits. The problem isn't slipping up; the problem is think that if you can't do something perfectly then you shouldn't do it at all - [x] Don't put up a zero. Don't let losses eat into your compounding - [x] the dark side of tracking a particular behavior is that we become driven by the number rather than the purpose behind it - [x] we focus on working long hours instead of getting meaningful work done - [x] when we choose the wrong measurement we get the wrong behavior - [x] measurement is only useful when it guides you and adds context to the larger picture - [x] just because you can measure something doesn't mean it's the most important thing. And just because you *can't* measure something that doesn't mean it's not important at all