When we start a new health habit, progress can feel slow. Sometimes, it feels completely invisible.
And when we can’t see the results of our efforts, it’s easy to lose motivation. We start to wonder, “Is this even working?”
This is where tracking can be a game-changer.
It’s not about being rigid or obsessive. It’s about making your progress visible. And by doing so, you give your brain the proof it needs to stay committed for the long haul.
Our brains love evidence of success.
When you put a tick on a calendar every time you do your spinal stretches, you’re not just marking a box. You’re creating a visual record of your effort.
After a week, you can look back and see a chain of ticks. This chain is powerful. It proves to you that you are the kind of person who shows up for their health.
This visual feedback creates a positive loop. Seeing your progress makes you feel successful, which in turn motivates you to keep going.
Tracking doesn’t need to be complicated. In fact, the simpler, the better.
You can use a wall calendar, a simple notebook, or a habit-tracking app on your phone.
The key is to track the action, not the immediate outcome. Instead of asking, “Is my back pain gone today?” you ask, “Did I do my five minutes of stretching?” or “Did I take a short walk at lunchtime?”
Focusing on the effort is empowering because it’s something you can control.
Sometimes, life gets in the way. You’ll have a day where you’re too busy, too tired, or you simply forget.
This is where many of us give up. We see a break in the chain and think, “Well, I’ve ruined it now.”
But the goal is not perfection. It’s consistency.
If your goal was to do ten minutes of stretching and you only managed two, that’s not a failure. It’s a partial win. You still showed up. Acknowledge the effort and move on. Never miss twice.
Tracking isn’t just for you. It’s incredibly valuable information to share with your chiropractor.
Being able to say, “I’ve noticed my neck gets stiff on days when I spend more than two hours on video calls,” is far more useful than just saying, “My neck is sore.”
This kind of specific feedback helps your chiropractor understand your daily life and the unique stresses your body is under. It allows for a more collaborative approach, helping to fine-tune your care plan so it works for you.
The ultimate goal of tracking is to build a habit so strong that you no longer need to track it.
Tracking is like a set of training wheels. It provides structure and feedback while you’re building awareness and consistency.
Over time, you’ll find you don’t need the external reminders as much. The posture checks become automatic. The urge to stretch becomes an intuitive signal from your body.
When you reach that point, it’s okay to let the tracker go. The habit is now a part of who you are.
Tracking is not about judging yourself. It’s about celebrating your effort.
It’s a simple tool that helps you see the small, consistent steps you’re taking every day. And by acknowledging these steps, you build the momentum and confidence needed to create lasting change for your spine.
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