Self-monitoring Information Sheet

Use a paper or a spreadsheet to track how frequently you do an activity. If your goal can be
tracked by counting the number of times you did something (e.g., walking three times per
week), you can setup a journal or spreadsheet to keep a tally of how often you do your activity
as planned.

Set up step tracking on your phone. Did you know that your phone can track your step count
for you if you carry it with you while walking? Check out this webpage for information on how
to use this feature on both iPhone and Android models:
https://www.howtogeek.com/238904/how-to-track-your-steps-with-just-an-iphone-or-
android-phone/

Download the Carrot Rewards app. Carrot uses the data that your phone or activity tracking
watch collects and gives you reward points when you meet a step goal with popular programs
like Aeroplan points, SCENE, or PetroCanada. You can also take surveys to learn more about
healthy behaviours and earn bonus points.

Add a tracker into a bullet journal. Bullet journaling is a highly customizable tool for planning
your life. If you like pen and paper, and have a bit of creativity this may be a good fit for you.
You can check out the following link to learn more about bullet journaling and to see for some
sample trackers for healthy living goals: https://www.verywellfit.com/bullet-journal-for-
reaching-health-and-fitness-goals-4125256

Schedule a daily check-in to how you’re feeling. If your goal is to improve your mood or energy
levels, it can be a good idea to take note of these regularly. Each day, you could ask yourself “on
a scale from 1 to 10, how am I feeling today?” or “Out of five stars, how much energy did I have
today?” and write down your answer somewhere safe.

Set up a checklist using a to do list app. There are so many apps out there that keep track of
tasks. You could write down all the steps and things you need to do to reach your goal in one of
these apps, and check them off as you do them. Some of free apps that I’ve tried and liked are
Wunderlist, Trello, and the built-in reminders app on my phone.