1. Set behavioral goals, not weight goals.

Building healthy habits is not about achieving a weight goal but about finding out where your body stabilizes at if you eat, drink, and move a certain way.

If I eat <this way>, I am more likely to be a <### lb> person.

The primary goals we track are related to what we can control. Weight tracking is a secondary goal that we reference but don’t obsess about.

Healthy habits lead to healthy bodies. 

2. Define 3 goals max.

We recommend defining 3 specific tiny goals to track daily. The aim of tracking isn’t to have perfect accomplishment but to continue tracking with honesty. Progress > perfection.

We recommend adapting the goals based on how things are going.

• If a goal becomes too easy and gets checked off every day for a month, it means it has become a habit. It’s time to swap it for another goal.
• If a goal is very difficult to check off after a week of attempt, it’s not a good goal for the current part of your journey. Switch it to something more achievable. We want to minimize mental effort and willpower so the habits are more likely to form organically.
• There’s a temptation to be too ambitious or overconfident. Don’t juggle too many goals simultaneously. Adding a new goal prematurely dilutes all of the previous goals that may still be in progress.

3. The art of goal-setting has a rhythm.

• Daily: Check off whether you hit your tiny goals or not. Track morning weight.
• Weekly: Check if a goal has too many missed days. Adjust it to an easier goal.
• Monthly: Set new goals for a fresh start of the month, building on previous goals that are now healthy habits.

Bonus tip: Track weight with clothes on.

There’s a temptation to wear the minimal amount of clothes for a private weigh-in, but it’s actually more fun to wear your normal clothes, with the secret knowledge that your actual weight is actually a little lower. It’s a buffer that helps the journey be a little more positive.