Contrary, if you want to break a habit, avoid a trigger by changing the environment or altering your routine. If you want to build a habit, try to associate a space, routine, or any other piece of information with a habit. It's the starting point that leads to craving, then the response, and eventually the reward. Cues can be stored in many things: chemicals in the brain, environment, people, routine, etc. In particular, how dopamine plays the main role in behavior and habit building.Ĭue is the information that triggers a behavior. Additionally, I'll provide several more neuroscience tips that I learned from the Huberman Lab podcast. Here I'll outline the main lessons that we are going to use as part of habit building. The theory and the framework in the book helped me to understand myself better and therefore build a system around it to make installing new habits much easier. If you haven't read Atomic Habits, I highly recommend it. # Habit building protocol with neuroscience-based tips I like to keep it to remind myself how the framework works.
#NOTION HABIT TRACKER CALENDAR FREE#
Feel free to remove it if you don't need. Here you'll have the Habit Building database that you created earlier and a small callout with the tips. We needed it for the formula to create weekdays. You can also hide the `Date` property as you don't really need it since the name of each entry has the date in it. Click on 3 dots of the database, go to `Properties`, and select `10 pages` under "Show on the first load". To have a larger overview, let's keep the original tracking database but limit the number of entries to show only the last 10. Let's first create a gallery view of the `Habit Tracking` database on the top of the `Habit Tracker` page and filter it where `Date` is `Today`.
Lastly, you can add tips to always remind yourself of the components that make habit-building successful.Įach day, you have to make a new entry with the date's name and check the boxes of the habits that you performed that day. Next, you'll have your Habit building database to have an overview of the habits you are currently working on. The upper part is used for tracking the progress. Habits from `Habit building` database - a Checkbox type Day of the week - formula - `formatDate(prop("Date"), "dddd")`Ĥ. Name - today's date - I usually use a shortened version with the year, e.g Oct 17, 2021ģ. Create an inline database, name it "Habit tracking".ġ. Add 2-3 habits and fill out the properties based on habit building theory you learned earlier. Name - a habit you are going to installĤ. Create an inline-table and name it "Habit building".ġ. Create a page in Notion, add a title, an icon.Ģ.
Its entries are your days where you'll mark off completed habits and track the progress.Īnd finally, we'll arrange them into a dashboard and add several habit-building tips at the end. The second database is for tracking purposes. It's essential to think about these properties as each one of them will help to make your habit-building consistent and successful. The first database will contain the habits and their properties, such as cues and rewards. We'll need 2 databases to arrange the habit-building and tracking process.
#NOTION HABIT TRACKER CALENDAR HOW TO#
# How to create a habit tracking template in Notion in 3 steps You can duplicate the habit tracker template here, it's free. It helped me to write consistently, exercise each morning, do breathing work and even take cold showers.įirst, I'll explain how to create the tracker and then share the framework and the tips. The flexibility of Notion coupled with the right framework were the key components that made habit building easier. I have used it for more than a year and built many useful and healthy habits. The habit tracker is part of my Life OS and Journal in Notion. It is based on the framework from Atomic Habits and neuroscience tips on the role of dopamine in habit forming that I learned from the Huberman Lab podcast. In this step-by-step guide, I will show you how to implement a habit-building template in Notion. The system that I am going to share with you consists of three parts: a database of habits that we want to build, a database to track them on a daily basis, and a dashboard to organize nicely. That's why I use it every day to keep track of the habits I want to install. Notion makes building habits easy and fun. Small consistent habits can bring huge benefits in the long run. Otion is a great tool for building and tracking habits.
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