Health hack: Stack the Deck in Your Favor
When you're working to develop a new habit or practice healthy behaviors more consistently, it helps to find ways to stack the deck in your favor. One thing I've learned as both a coach and a human being is that motivation and rewards are highly personal. What keeps one person engaged may do very little for someone else.
For me, tracking my progress visually works well. I keep a daily calendar where I record my exercise, the duration of each activity, and a simple code for the type of movement I completed. At the end of each week, I total my activity minutes and write a summary in my Saturday space (my week runs from Sunday through Saturday).
As a visual person, I enjoy seeing my progress unfold throughout the week. It gives me a sense of accomplishment, helps me stay focused on my goals, and serves as an early warning system when I start drifting off course.
I've worked with clients who find motivation in different ways. Some use habit trackers and place stickers on each day they complete a desired behavior. Not just any stickers—special ones they've intentionally chosen because they bring them joy. Others prefer tangible rewards, such as treating themselves to a new book, a favorite coffee, or time spent on an enjoyable activity after reaching a milestone.
The truth is that there is no single "right" way to reinforce healthy habits. The best system is the one that works for you.
So, if you're trying to build a new habit, maintain momentum, or finally stick the landing on a goal you've been working toward, take a moment to consider what motivates you. What helps you feel successful? What makes the process more enjoyable? Finding your personal motivators can make all the difference between a habit that fades away and one that becomes part of your everyday life.
Quick Takeaways
Make your progress visible. Track your habit in a way that you can easily see.
Choose rewards that genuinely motivate you—not what works for someone else.
Celebrate consistency, not perfection.
Create small wins along the way to maintain momentum.
If a tracking system isn't working, try a different one. The goal is progress, not loyalty to a particular method.
Remember: successful habits aren't just about willpower. They're about creating systems that make success easier and more rewarding.
