Roy Baumeister is a renown behavioral psychologist whose studies and experiments on willpower are revolutionizing our understanding of willpower. According to Baurmeiser, author of Willpower, the only sure fire way to stick to a new good habit is through tracking. In one of his many experiments, Baumeister tracked individuals who were trying to lose weight. One group tracked their daily calories, either in a journal or using some software or app and also weighed themselves every day. The second group did not track their calories and weighed themselves once a week. In the first group two times as many individuals lost weight vs. the first group. The first group essentially doubled their success in losing weight by tracking calories every day and by stepping on the scale every day.
Tracking acts like an accountability partner. It forces you to confront, on a daily basis, your weight loss efforts. But tracking can be applied to any new good habit. Exercise, for example. If you journal, or use some other tracking system to detail your exercise activities (miles, reps, time spent, etc.), you double your chances of sticking to the exercise regimen. Reading to learn every day, another Rich Habit, can be processed on a daily basis by simply tracking what you read and how much you read each day.