Track the friction, not just the habit

If your habit is failing, completion rates tell you what—but context and obstacles tell you why.

Completion rates are just a scoreboard. They show you missed, but not why you missed. To diagnose a habit that’s not sticking, you need to journal the conditions around each attempt. Specifically: your energy level, the time of day, your location, what you were doing right before, and—most importantly—the exact moment you decided to skip.

Was it because you felt too tired? Bored? Resentful? Did something else demand your attention? Write down the trigger. That’s the data that reveals whether the habit is too hard, the cue is wrong, or the context is fighting you.

Also track the small wins—what did make it easier on the days you succeeded. Same time? After coffee? With a friend?