Sticker Chart
A youthful and fun way to track your progress.
Original chart on the right, and a freshly-made chart on the left. And it already has a sticker! Awesome.
Anyone have one of these when they were a kid and got a sticker each time you brushed your teeth? That was my inspiration in creating my very serious fun adult version. I use it for exercise but it could be for so much more: vitamins, meditation, morning pages, you get the idea, right? Now is as good a time as any to start doing one of the five healthy habits that prevent chronic disease.
The purpose of my sticker chart isn’t to motivate. Please be very thoughtful if you are going to use this to reinforce any behavior, especially in children. It can diminish the intrinsic reward that some activities provide. I separate the sticker from the action by using it as a reflection tool at the end of my day, asking myself, “How’d I do today?” The sticker is not the reward for the exercise. I use the sticker chart as a visual representation of my exercise routine. To see how consistent I have been. To celebrate my small wins every day. I’ve been working on reframing my experience with exercise: from a view of weight loss to a view of overall long-term health and well-being. And the sticker chart is a great way to see the consistency of the work that I’ve done for my health. My goal is to exercise for at least 5 days each week. I vary the activity based on time available and energy level, but I make sure that I do something each of those days. And honestly, sometimes I don’t do anything. It’s easy to let inactivity get out of hand, especially now when the days all feel the same. And the chart helps me see if I’m going on an unwanted streak. The key here is consistency and celebration of a habit, no matter what.
Sticker Chart
Piece of sturdy paper
Small stickers
Marker
Tape
On the piece of paper, write the days of the month, making sure that each number is written large enough to accommodate your stickers without overlapping onto another number. Start with today and keep going until you fill up the entire paper. I like to have a calendar out when I’m doing this so I can easily remember which months have 30 and 31 days. Yes, I know there’s that poem, but I like the certainty of a calendar. You can go the extra mile and use graph paper or use a ruler (or magazine spine) to make a little grid, but it’s not necessary. Pick a spot to mount your chart and tape it up. I have mine in the medicine cabinet and give myself a sticker each night as I’m reaching inside for my toothpaste. Feel free to get creative and use other symbols to track extras: I’ve been underlining days that I travel and putting X’s and dots for other things I want to track. Now go wild on your new routine and happy sticker-ing!
Do you want more one-on-one advice on setting goals and celebrating wins? Email me to set up a free meeting.
Sturdy graph paper makes writing the dates a breeze.
