What gets measured gets managed. Research from the CDC on self-monitoring shows that people who track their progress are significantly more likely to reach their goals. This guide covers everything you need to track your 75 Medium Challenge effectively.
The key is finding the right balance—enough tracking to stay accountable and motivated, but not so much that it becomes overwhelming or obsessive.
Why Tracking Matters
Tracking serves multiple psychological and practical purposes:
Accountability
When you know you'll record your actions, you're more likely to follow through. The simple act of checking a box creates commitment.
Pattern Recognition
Tracking helps you identify what works and what doesn't. Maybe you notice you always skip workouts on Wednesdays, or that you eat better when you meal prep on Sundays.
Motivation Through Progress
According to NIH research on exercise benefits, seeing tangible progress reinforces positive behaviors. Those check marks and trend lines keep you going.
Data for Adjustments
Without data, you're guessing. With tracking, you can make informed decisions about what to adjust when progress stalls.
What to Track
Focus on these key categories during your 75 Medium Challenge:
Daily Habits (Required)
- Workout completed: Yes/No, type, duration, intensity
- Diet adherence: Followed plan? Used flex meal?
- Water intake: Ounces or liters consumed
- Reading: Pages read, book title
- Mindfulness: Type of practice, duration
Physical Metrics (Weekly)
- Weight: Same time, same conditions weekly
- Measurements: Chest, waist, hips, arms, thighs
- Progress photos: Front, side, back (weekly)
Performance Metrics
- Workout performance: Weights lifted, miles run, reps completed
- Energy levels: 1-10 scale daily
- Sleep quality: Hours and quality rating
Mental/Emotional (Optional but Valuable)
- Mood: Simple 1-5 scale or emoji
- Stress level: Track patterns over time
- Wins: Daily accomplishments, no matter how small
?? Start Simple
You don't need to track everything from day one. Start with the required daily habits, then add other metrics as tracking becomes routine.
Tracking Methods
Choose the method that fits your lifestyle:
Paper Journal/Planner
Pros: No screen time, tangible satisfaction, fully customizable
Cons: Can't graph data automatically, easy to forget
Best for: People who prefer analog methods, those wanting to reduce screen time
Spreadsheet (Google Sheets/Excel)
Pros: Free, highly customizable, automatic charts and graphs
Cons: Requires setup, less portable than apps
Best for: Data-driven people who like flexibility
Habit Tracking Apps
Popular options include:
- Habitica: Gamified tracking with RPG elements
- Streaks: Simple, clean interface (iOS)
- Loop Habit Tracker: Free, open-source (Android)
- Notion: All-in-one workspace with templates
Fitness Apps
For workout-specific tracking:
- Strong: Weight training logs
- Strava: Cardio and running
- MyFitnessPal: Nutrition and calories
Combination Approach
Many successful completers use multiple methods: a habit app for daily check-ins, plus a weekly spreadsheet review for trends.
How Often to Track
Daily Tracking
- Habit completion (workouts, reading, mindfulness, water)
- Diet adherence
- Energy and mood (optional)
Best time: End of day, as part of evening routine
Weekly Tracking
- Weight (same day, same time, same conditions)
- Body measurements
- Progress photos
- Workout progression (weights, distances)
Best time: Pick a consistent day, like Sunday morning
Monthly Review
- Overall trends analysis
- What's working, what isn't
- Adjustments for next month
- Compare progress photos from Day 1
Beyond the Scale: Non-Scale Victories
The Mayo Clinic emphasizes that weight is just one measure of health. Track these non-scale victories (NSVs) too:
Physical NSVs
- Clothes fitting differently
- More energy throughout the day
- Better sleep quality
- Improved skin appearance
- Increased strength and endurance
- Reduced pain or discomfort
Mental NSVs
- Improved mood stability
- Better focus and concentration
- Reduced anxiety
- Increased confidence
- Stronger sense of discipline
Behavioral NSVs
- Making healthier food choices automatically
- Looking forward to workouts
- Reading becoming a habit you enjoy
- Better stress management
- Improved time management
?? NSV Journal Prompt
Once a week, write down at least 3 non-scale victories you've experienced. These become powerful motivation when the scale isn't moving.
Avoiding Obsessive Tracking
Tracking should serve you, not stress you. Watch for these warning signs:
Signs of Unhealthy Tracking
- Weighing yourself multiple times per day
- Mood entirely dependent on the number on the scale
- Anxiety if you can't track something
- Spending more than 10-15 minutes daily on tracking
- Tracking interfering with social situations
Healthy Tracking Boundaries
- Weigh only once per week (or less)
- Set specific tracking times and stick to them
- Focus on trends, not individual data points
- Take breaks from tracking if it becomes stressful
- Remember: the goal is sustainable habits, not perfect data
When to Scale Back
If tracking is causing anxiety, simplify to just checking off the 5 daily requirements. You can always add more detail later when it feels manageable.
Weekly Review Process
A weekly review keeps you on track without daily overwhelm. Here's a simple framework:
The Sunday Review (15-20 minutes)
- Celebrate wins: What went well this week? Acknowledge your successes.
- Review data: Check completion rates, weight trend, workout progress.
- Identify challenges: What was hardest? What nearly derailed you?
- Plan adjustments: What will you do differently next week?
- Set intentions: What's your focus for the coming week?
| Review Area | Questions to Ask |
|---|---|
| Habits | Which habits were consistent? Which slipped? |
| Workouts | Did I progress? Increase weight/distance/intensity? |
| Diet | How many flex meals did I use? How did I feel? |
| Energy | Overall energy trend up or down? |
| Mindset | How's my motivation? What's my mental state? |
?? Ready to Track Your Progress?
Choose one tracking method and start simple. You can always add complexity later.