What are the benefits of monitoring my behavior if I want to be healthy?

Monitoring your behavior does several things. First, it puts up a barrier to the tricks your mind can play. It creates a visual account of your actual behavior.

If you have a blank spot on your chart because you didn't exercise, you will be forced to deal with it. Given this evidence, you will have to consider the reason why you didn't. The same thing goes for the amount of ice cream you ate.

Was it a lot? Was it a little? Monitoring eliminates the uncertainty by turning "a lot" or "a little" into an actual measurable amount.

Monitoring is especially important during the early stages of a behavior change because it allows you to stay aware of where you are and recognize problems early on. Monitoring also provides a visual reminder, or cue, for you to practice the behavior. However, your monitoring chart will serve as a visual reminder only if it is kept in a place where you can easily see it.

If you place your chart in a desk drawer, it will not have the same effect as placing it in a highly visible location, such as on the refrigerator, the bathroom mirror, or the back of your front door. When you place your chart where you can see it without effort, you are changing your environment in a way that will increase your chances of engaging in the desired behavior. Finally, a monitoring chart serves as a visual reinforcement or reward.

By watching your progress on the chart, you will be more likely to continue the behavior.

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