Guides to tracking goals and challenges
Short, researched guides on how people actually finish what they start. Every claim here points at a real source, and where the popular story turns out to be wrong, we say so.
Tracking basics
What tracking is, what the app does, and how to choose a setup.
Goal tracking: how to track a goal so you finish it
Tracking your progress makes you more likely to reach a goal. Here is the research, the 5 steps, and the mistakes that stop people finishing.
Progress visualization: how to see a goal instead of reading it
A progress visualization turns a target into a picture that fills as you go. Here are 12 formats, when each works, and why seeing it helps.
Goal tracker widget: progress you see without opening anything
A goal widget shows your progress without opening an app. Here is how to set one up on iPhone, what to put on it, and why it helps you keep going.
How to share your progress so it actually helps
Posting progress makes you more likely to finish, and the research backs it. Here is what to share, how to export it, and how often is too often.
Progress playback: watch the whole climb, not just today
Playback replays your whole goal from empty to today in a few seconds. Here is why watching the arc back beats reading a total, and when to use it.
Goal tracker vs habit tracker: which one fits what you are doing
A habit tracker asks if you did it today. A goal tracker asks how close you are to done. Here is which one fits your situation, and when to use both.
Free goal tracker: what you actually need and what you do not
You can track a goal properly for nothing, on paper or in an app. Here is what free actually covers, what usually sits behind a paywall, and how to choose.
Choosing a goal tracker app for iPhone
What actually matters in an iPhone goal tracker, which features are worth paying for, and the questions to ask before you install anything.
Paper or an app: which actually tracks a goal better
Paper wins on friction and visibility. Apps win on arithmetic and history. Here is an honest comparison and how to pick based on your goal.
Methods that work
Research-backed methods for setting a goal and actually following through.
SMART goals: the original 5 words, and how to use them
SMART is Specific, Measurable, Assignable, Realistic, Time-related. Here is the 1981 original, why the A changed, and how to write one that works.
How to break a big goal into steps you will actually take
Splitting a big goal into subgoals raised effort by 7 to 8 percent in a field study. Here is how to do it, and the one way it backfires.
If-then plans: deciding in advance is most of the work
Deciding when and where you will act, in advance, had a medium to large effect across 94 studies. Here is the format and how to write one.
Do New Year's resolutions work? Yes, more than you have been told
46 percent of resolvers were still succeeding at 6 months, against 4 percent who wanted to change but did not resolve. The real numbers, and why.
How long does it take to form a habit?
The real study found a median of 66 days, with a range of 18 to 254. Here is where the 21 day myth came from and what the numbers mean for you.
Don't break the chain: the method, and the Seinfeld myth
Mark an X for every day you show up, then keep the run alive. Here is how the chain method works, and why Jerry Seinfeld says it is not his.
Why people quit goals, and what actually stops it happening
Goals are rarely abandoned because they were too hard. Here are the five real reasons people stop, and what the research says prevents each one.
Accountability partners: the real numbers, not the viral ones
The famous 65 percent accountability statistic has no source. Here is the real study, what accountability does and does not do, and how to set it up.
Habit stacking: using a routine you already have as the trigger
Habit stacking anchors a new action to something you already do. Here is the formula, why the cue is what matters, and where stacking breaks down.
Temptation bundling: only letting yourself have the good thing during the hard thing
Gym visits rose 51 percent when audiobooks were only available at the gym. Here is how temptation bundling works, and the honest caveat about it fading.
The weekly review: where daily logging turns into decisions
Daily logging keeps a record honest. The weekly review is where it becomes useful. Here is a 15 minute format and what to actually look at.
Challenges
Named challenges and block lengths, from a week to a year.
7 day challenge: what one week is actually good for
A 7 day challenge is a diagnostic, not a habit. Here is what a week actually changes, 20 ideas worth a week, and when to go longer.
21 day challenge: a good block built on a bad number
21 days does not form a habit, and the claim traces to a 1960s plastic surgeon. Here is what three weeks is genuinely good for, and 20 ideas.
90 day challenge: long enough to change something, short enough to finish
90 days clears the habit research, fits a business quarter, and is short enough to picture finishing. Here is how to structure one and survive the middle.
100 day challenge: how to run one without quitting at day 40
100 days is long enough for a habit to stick and long enough to go wrong. Here are the rules, the famous version, and how to survive the middle.
365 day challenge: structuring something you will still be doing in November
A year-long challenge needs a different structure from a 30 day one. Here is how to pick something sustainable and what to do when you fall behind.
How to track 75 Hard, day by day
75 Hard has 5 daily rules and no rest days. Here is what each rule is, how to track them, what happens if you miss, and what doctors say about it.
No spend challenge: how to set the rules and stick to them
A no spend challenge cuts non-essential spending for a set window. Here are the rules people use, how to set yours, and how to track it honestly.
Savings challenge tracker: 5 plans, and how to track them
The 52 week challenge saves 1,378 in a year. Here are 5 savings challenges, the maths behind each, and how to track one so you finish it.
Reading challenge: picking a number you will actually reach
How many books a year is realistic, how to work out your number from pages per day, and how to track a reading challenge without killing the fun.
Running distance goal: how to pick a number and keep to it
How to pick a yearly or monthly distance goal you can hold, what Couch to 5K actually involves, and how to track distance without overtraining.
Challenge ideas
Lists of challenges by area, for when you want the goal picked for you.
30 day challenge ideas, and how to pick one you will finish
A list of 30 day challenges for fitness, money, mind and skills, plus how to pick one you will finish and how to track it without an app.
Fitness challenge ideas you can finish without getting hurt
25 fitness challenge ideas by level, how to pick a daily minimum you can hold, and the overtraining trap that ends most of them by week three.
Money challenge ideas for whatever your income looks like
20 money challenges from a spare-change jar to a 12 month sinking fund, which suit which income, and how to track one so the total actually lands.
Couples challenge ideas, and how to run one without nagging
20 challenges for couples, why doing one together changes the odds, and the one rule that stops a shared challenge turning into nagging.
Family challenge ideas that children will actually take part in
20 family challenges for screens, chores, money and time outside, how to make them work across ages, and why a visible chart matters more here.
Work challenge ideas, and the one thing that actually motivates people
20 workplace challenge ideas, what 12,000 daily diary entries revealed about what actually motivates people at work, and what to avoid.
Self care challenge ideas that stay small enough to keep
25 self care challenge ideas for sleep, movement, mind and boundaries, kept deliberately small, plus when a challenge is the wrong tool entirely.
Creative challenge ideas that produce work instead of guilt
20 creative challenges for writing, drawing, music and photography, how to set a daily minimum that survives a bad day, and what to count.
Study challenge ideas built around spacing, not cramming
20 study challenge ideas, why spreading study beats cramming, how to set a daily minimum that survives exam season, and what to actually count.
Walking challenge ideas, and why 10,000 steps is a marketing number
10,000 steps came from a 1965 pedometer name, not research. Here is what the studies actually found, plus 15 walking challenges worth doing.
Goal ideas: endurance and outdoor
Goals you can count in metres, kilometres and climbs, from the pool to the trail.
30 swimming goals, from your first length to open water
30 swimming goals for beginners, fitness swimmers and racers. Distance, technique, speed and 30 day challenge ideas, plus how to pick one and track it.
30 cycling goals for distance, climbing and speed
30 cycling goals for beginners and regular riders. Distance, climbing, speed and 30 day challenge ideas, with a simple way to pick one and track it.
25 triathlon goals for the swim, the bike, the run and race day
25 triathlon goals for a first race or a faster one. Swim, bike, run and race day examples, plus how to set one goal per sport and track all three.
25 marathon goals, from finishing your first to a new best time
25 marathon goals for beginners and time chasers. Finish, time, pace and training examples with the pace per km for each, and how to track the build up.
25 trail running goals for distance, vertical metres and first races
25 trail running goals for beginners and mountain runners. Distance, vertical metres, skills and race examples, and why pace is the wrong thing to count.
25 hiking goals for distance, summits and a year on the trail
25 hiking goals for beginners and regular walkers. Distance, climbing, summit and year long examples, plus how to choose one and keep count of it.
25 rowing goals for the rowing machine and the water
25 rowing goals for beginners and regular rowers. Rowing machine distance, time and technique examples, a million metre target, and how to track them.
25 skiing goals for your season, from first turns to black runs
25 skiing goals for beginners and regular skiers. Days on snow, technique, terrain and cross-country examples, and how to track a short season.
25 track and field goals for sprints, distance, jumps and throws
25 track and field goals for sprinters, distance runners, jumpers and throwers. Season examples, plus what research says about which kind of goal works.
25 surfing goals, from the whitewater to your first green wave
25 surfing goals for beginners and improving surfers. Pop-ups, paddling, green waves, turns, ocean safety and sessions, each one easy to count.
25 archery goals, from your first end to a full 72 arrow round
25 archery goals examples for beginners and club archers: form, score, equipment and competition goals you can count, with the 70 m recurve round.
Goal ideas: strength and combat
Goals for the gym, the bar and the ring, counted in kilos, reps and rounds.
30 fitness goals examples you can measure, from beginner to gym regular
30 fitness goals examples for beginners and gym regulars. Strength, cardio, flexibility and 30 day challenge ideas, and how to pick one you can measure.
25 weightlifting goals for beginners and beyond, set by body weight
25 weightlifting goals for beginners and regular lifters. Strength training targets by body weight, rep and volume goals, and how to track every session.
25 Olympic weightlifting goals for the snatch and the clean and jerk
25 Olympic weightlifting goals for the snatch and the clean and jerk. Technique, mobility, strength and first meet examples, and how to track your lifts.
25 powerlifting goals for the squat, the bench press and the deadlift
25 powerlifting goals for beginners and competitors. Squat, bench press and deadlift targets by body weight, plus total and first meet goals.
30 calisthenics goals in order, from first push-ups to a muscle-up
A list of 30 calisthenics goals in order, from 10 push-ups to a muscle-up and a handstand. Pull, push, legs, core and skill goals, and how to track reps.
25 CrossFit goals for skills, lifts and benchmark workouts
25 CrossFit goals examples for beginners and regulars. Gymnastics skills, lifts, benchmark workouts like Murph and attendance goals, with score tracking.
25 boxing goals for beginners, fitness and your first sparring
25 boxing goals for beginners, fitness boxers and people who want to spar. Rounds, technique, conditioning and 30 day challenge ideas, and how to count.
25 martial arts goals, from your first class to your next belt
25 martial arts goals examples for karate, judo, taekwondo and jiu-jitsu. Belt, technique, sparring and class count goals, and why the belt is not one.
25 climbing goals for bouldering, routes and your first time outdoors
25 rock climbing goals for the gym and the crag. Grade, volume, technique and outdoor examples for bouldering and routes, and how to track your climbs.
25 BJJ goals for white belts, blue belts and every roll in between
25 BJJ goals examples for white belts, blue belts and competitors. Escapes, sweeps, submissions, classes and rounds, plus the IBJJF time at each belt.
Goal ideas: body and mind
Goals for moving well, eating well and resting well, most of them counted in days.
25 yoga goals for beginners, daily practice and harder poses
25 yoga goals for beginners and regular practice. Daily practice, pose, breathing and 30 day yoga challenge ideas, and a simple way to count your days.
25 Pilates goals for the mat, the reformer and a 30 day challenge
25 Pilates goals examples for beginners and regulars. Mat exercises, reformer classes, wall Pilates and 30 day challenge ideas, and how to count sessions.
25 measurable flexibility goals, from touching your toes to the splits
25 measurable flexibility goals examples, from touching your toes to the splits. Daily stretching, 30 day challenge and mobility goals, with tests.
25 meditation goals, from 2 minutes a day to a steady daily practice
25 meditation goals examples, from 2 minutes a day to 100 hours a year. Daily practice, mindfulness and 30 day challenge ideas, and what research found.
25 dance goals for beginners, students and anyone who takes class
25 dance goals examples for beginners, students and adult dancers. Technique, performance, practice and class goals for any style, and how to track them.
25 gymnastics goals for the floor, bars, beam and your season
25 gymnastics goals examples for beginners, adults and competitive gymnasts. Floor, bars, beam, strength and season goals, ready for a goal sheet or chart.
25 figure skating goals for skating skills, jumps, spins and your season
25 figure skating goals for beginners and competitive skaters. Skating skills, jumps, spins, tests and ice time, ready to copy onto a season goal sheet.
25 realistic weight loss goals, per week, per month and beyond the scale
25 realistic weight loss goals examples: per week, per month, eating habits, movement and goals that are not the scale. Based on what the CDC recommends.
25 sleep goals: bedtime, hours by age and a wind down routine
25 sleep goals examples for adults and teens. Bedtime, hours of sleep by age, wind down routine and daytime habit goals, and how to count your nights.
25 nutrition goals for healthy eating that you can count day by day
25 nutrition goals examples for healthy eating: fruit and vegetables, sugar and salt, meals, drinks and food habits, based on what the WHO recommends.
25 cheer goals for tumbling, stunts, jumps and the whole team
25 cheer goals examples for cheerleaders and teams. Tumbling, stunts, jumps, motions and season goals you can count, from tryouts to a clean routine.
25 spiritual goals examples, short and long term, for any faith or none
25 spiritual goals examples for any faith or none: prayer, sacred reading, silence, gratitude, rest and service, short and long term.
Goal ideas: team and racket sports
Goals a player can own between matches, whatever the scoreboard says.
30 goals for athletes: process, performance, short term and long term examples
30 examples of goals for athletes in any sport: process, performance, short term, long term, strength and mental goals, and which kind research favours.
25 tennis goals for beginners, juniors and club players
25 tennis goals examples for beginners, juniors and club players. Serve, rally, match and practice goals you can count, plus the World Tennis Number scale.
25 golf goals for beginners and regular players, from first round to lower handicap
25 golf goals examples for beginners and regular players. Scoring, handicap, putting, long game and practice goals you can count round by round.
25 individual goals for basketball players, from free throws to defence
25 individual goals for basketball players: shooting, ball handling, defence, fitness and season goals, with a SMART example and a way to count makes.
25 personal goals for soccer players, from first touch to full season
25 personal goals for soccer players: ball mastery, passing, shooting, fitness, match and season examples for youth and adult players, and how to count.
25 volleyball goals for serving, passing, hitting and your season
25 volleyball goals examples for serving, passing, hitting, defence and the season. Individual goals for school and club players, ready for a goal sheet.
25 baseball goals for hitting, pitching, fielding and your season
25 baseball goals examples for hitting, pitching, fielding, speed and the season. Individual goals for youth and school players, ready for a goal sheet.
25 goals for hockey players: skating, shooting, game habits and the season
25 SMART goals for hockey players: skating, shooting, game habits, off ice training and season goals, short term and long term, with a way to count pucks.
25 softball goals for hitters, pitchers, fielders and the whole team
25 softball goals examples for players and teams: hitting, bunts and slaps, windmill pitching, fielding and team goals, each one a count you control.
25 personal goals for football players, for every position and the offseason
25 goals for football players: personal, offseason speed and strength, position, film study and team goals, from the 40-yard dash to the playbook.
25 badminton goals, from a first 20 shot rally to a club tournament
25 badminton goals for beginners and club players. Footwork, clears, drops, smashes, serves, doubles and match goals you can count after every session.
Goal ideas: skills, work and money
Goals for an instrument, a language, a craft or a number at work.
25 language learning goals, from your first 100 words to a real conversation
25 language learning goals examples: vocabulary, speaking, listening, reading and long term goals, plus how many hours a language takes.
25 piano goals for beginners, daily practice and your first performance
25 piano goals for beginners and returning players. Practice, pieces, technique and performance goals you can count, and what research says about practice.
25 guitar goals for beginners and intermediate players
25 guitar goals for beginners and intermediate players. Chords, rhythm, songs, technique and practice goals you can count.
25 singing goals for voice lessons, daily practice and your first performance
25 singing goals examples for beginners, choir singers and voice lessons. Pitch, breath, songs, practice and performance goals, and how to count them.
25 chess goals for your rating, your tactics and your study time
25 chess goals for beginners and club players. Rating, tactics, study and tournament goals you can count, and what research says about practice in chess.
25 coding goals for people learning to program and for working developers
25 coding goals for people learning to program and for working developers. Project, practice, craft and career goals, plus the 100 Days of Code rules.
25 writing goals for a daily habit, a word count and a finished draft
25 writing goals examples for writers, students and bloggers. Daily habit, word count, project, craft and publishing goals, and how to count your words.
25 art goals for drawing and painting, from a daily sketch to a finished piece
25 art goals ideas for drawing and painting: daily sketching, skill studies, 30 day and 100 day challenges, finished pieces and sharing your work.
25 photography goals and photo challenge ideas, from a daily photo to a first exhibition
25 photography goals and photo challenge ideas for beginners and hobbyists. Daily photo projects, camera skills, light, editing and sharing goals.
25 public speaking goals for students, for work and for your first big talk
25 public speaking goals examples for school and work. Delivery, preparation, practice and bigger stage goals you can count, with a SMART example.
25 cooking goals and cooking challenge ideas, from 3 dinners a week to 52 new recipes
25 cooking goals examples and cooking challenge ideas: first dinners, kitchen skills, new recipes, meal planning and cooking for others.
25 sales goals examples: activity, pipeline, revenue and skills
25 sales goals examples for reps, teams and small businesses. Activity, pipeline, revenue and skill goals, monthly and yearly, and how to track them.
25 debt payoff goals, from your first extra payment to debt free
25 debt payoff goals examples: first steps, payoff amounts, the snowball and avalanche methods, spending cuts and milestones, plus how to track the total.
25 content creator goals, from 30 posts in 30 days to your first 1,000 subscribers
25 content creator goals examples: publishing, craft, audience milestones, community and income goals, and why posts are a better goal than followers.
25 violin goals for beginners, daily practice and your first concert
25 violin goals for adult beginners and returning players. Practice days, intonation, bowing, vibrato, pieces and performing, with the ABRSM grades.
25 acting goals for auditions, the craft, voice work and an acting career
25 acting goals examples for beginners and working actors. Auditions, self-tapes, monologues, improv, voice acting, and short and long term career goals.
30 financial goals examples, from a first $500 saved to retirement
30 financial goals examples for beginners: short, mid and long term, money habits, debt and goals for students, each with an amount and a date.
Goal ideas: hobbies and passions
Goals for the things you do for love: a book, a ball of yarn, a garden, a trip, a dog or a horse.
25 reading goals for adults, from 20 pages a day to a book a week
25 reading goals examples for adults: pages a day, book counts, reading challenge ideas, reading wider and reading with others. Each one is a count.
25 journaling goals, from one line a day to a full bullet journal
25 journaling goals ideas and examples: one line a day, gratitude lists, prompts, bullet journal goals, weekly reviews and creative journals.
25 knitting goals, from a first garter stitch scarf to a sweater that fits
25 knitting goals for beginners and beyond: first stitches, cables, colourwork, socks, a sweater, yarn stash goals and knitting for other people.
25 crochet goals and challenge ideas, from a first chain to a blanket of 100 squares
25 crochet goals and challenge ideas: first stitches, granny squares, a temperature blanket, amigurumi, a first garment, and crochet to give or sell.
25 sewing goals, from a first tote bag to a pair of jeans you made
25 sewing goals for beginners and beyond: first projects, zips and buttonholes, garments in order, mending, and sewing challenge ideas like Me-Made-May.
25 gardening goals for the vegetable patch, the flower bed and a greener garden
25 gardening goals examples for beginners and keen growers: vegetables, flowers, houseplants, daily care and a greener garden, and how to track a season.
25 travel goals, from cheap trips near home to a new country every year
25 travel goals examples: countries, national parks, nights away, trips on a budget, adventure, slow travel and travel skills, and how to keep count.
25 dog training goals, from a first puppy class to the Canine Good Citizen test
25 dog training goals examples: puppy goals by age, sit and stay, loose leash walking, recall, tricks and the Canine Good Citizen test, all reward-based.
25 horse riding and equestrian goals, from first lesson to first show
25 horse riding goals for beginners and every level after. Riding, groundwork, show and rider fitness examples, with the levels riders work through.
Goal ideas: school and career
Goals for a classroom, a job, a team or a small business, counted in the work you control.
25 academic goals for students: count the studying, not the grade
25 academic goals examples for high school and college students: study method, class, reading and writing goals you can count, short and long term.
25 goals for teachers, from the first day of school to the last
25 teacher goals examples for the school year: classroom routines, student feedback, professional development and wellbeing goals you can count.
25 career goals examples you can count, from your next quarter to your next job
25 career goals examples for students and employees: short and long term, skills, networking and career change, plus how to answer the interview question.
25 leadership goals for work, counted in what you do for your team
25 leadership goals examples for work: one-on-ones, delegation, communication, coaching and personal goals you can count, for managers and new leaders.
25 small business goals examples, from your first customers to your first week off
25 small business goals examples for owners: sales and customers, marketing, cash and time off, with the inputs you control and how to track them.