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I Tracked Every Habit for 30 Days—Here's What Actually Changed

Let me get one thing out of the way first: I didn't do this to go viral, or to become a better version of myself overnight, or because I read some aesthetically pleasing blog that told me to. I did it because I was slipping. Slowly. Quietly. Like when you're on a moving escalator, but it's going down and you're standing still. I'm Kunal. 23. Night shift CAD drafter. I sit in an office from 6:30 PM to 3:30 AM, mostly pretending to work while trying not to lose my mind. When you live like that long enough, the line between boredom and burnout gets real blurry. So I started tracking. Not because I wanted to change the world, but because I needed to feel like I still existed in it. Here's how it went down. The Setup No fancy apps. Just Google Sheets, a Notion dashboard, and a brain running on caffeine and chronic lower back pain. I picked 10 habits to track: Waking up before noon Not smoking Stretching for 15 minutes Drinking 3L of water 20 minutes of reading 1 new ...
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I Tracked Every Habit for 30 Days—Here's What Actually Changed

Let me get one thing out of the way first: I didn't do this to go viral, or to become a better version of myself overnight, or because I read some aesthetically pleasing blog that told me to. I did it because I was slipping. Slowly. Quietly. Like when you're on a moving escalator, but it's going down and you're standing still.



I'm Kunal. 23. Night shift CAD drafter. I sit in an office from 6:30 PM to 3:30 AM, mostly pretending to work while trying not to lose my mind. When you live like that long enough, the line between boredom and burnout gets real blurry.

So I started tracking. Not because I wanted to change the world, but because I needed to feel like I still existed in it. Here's how it went down.

The Setup

No fancy apps. Just Google Sheets, a Notion dashboard, and a brain running on caffeine and chronic lower back pain. I picked 10 habits to track:

  1. Waking up before noon

  2. Not smoking

  3. Stretching for 15 minutes

  4. Drinking 3L of water

  5. 20 minutes of reading

  6. 1 new thing learned (YouTube counts. Sue me.)

  7. Not eating junk

  8. Writing a short journal entry

  9. Talking to one person that isn't AI

  10. No mindless scrolling past 11 PM

Every day, I gave each habit a green (done), red (missed), or yellow (barely counts, but okay). It wasn’t scientific. It was just honest.

Week 1: Romanticizing Routine

I felt like a monk. Or at least a very dramatic freelancer who drinks water like it's a personality trait. Everything felt new. The journal entries were poetic. The stretching felt spiritual. I thought I cracked the code.

Spoiler: I had not.

Week 2: The Dip

Reality came back swinging. I smoked. I scrolled Instagram reels until my eyeballs dried. I missed a journal entry and pretended it didn’t matter. But it did. Because once you start breaking the chain, the mind gets real cozy in excuses.

Also, I realized that my worst days happened when I didn’t talk to anyone human. It was just me, fluorescent lighting, and a dozen open tabs of half-baked ambition.

Week 3: Pattern Recognition Mode

This is when it got interesting. Tracking every day made my BS easier to spot.

If I smoked, I usually scrolled more. If I didn’t drink enough water, I didn’t stretch either. If I journaled before bed, I slept better. Simple, boring truths. But powerful.

Also: talking to people helps. Even if it's just one actual conversation. The AI doesn’t count. (Sorry, Monday.)

Week 4: Microdiscipline > Motivation

I stopped waiting to feel like doing things. I just did them. Especially when they were small. Like, brushing-my-teeth-before-coffee small. It created this illusion of momentum. And illusion or not, it worked.

I wasn’t perfect. Never will be. But I was tracking. And in that small act, I felt more accountable than I had in months.

So, What Actually Changed?

  • Awareness. You can’t lie to a spreadsheet. You can ignore it, but you can't lie to it.

  • Compassion. I missed habits. A lot. But I didn’t spiral. I just logged it and moved on. That’s new.

  • Clarity. Some habits mattered more than others. Journaling > scrolling detox. Stretching > reading. Water > everything.

  • Momentum. The first good habit made the next one easier. Like dominoes. But with less clatter and more electrolytes.

Will I Keep Doing It?

Yes. But not forever. I’ll rotate habits. Keep the spreadsheet lean. Let it evolve with me. The goal isn’t to be a productivity robot. It’s just to stop sleepwalking through the day.

Final Thoughts 

If you’re thinking about tracking your habits for 30 days, do it. Not for Instagram. Not for a blog. Do it because your brain is full of smoke and chaos and this might be the one quiet system that reminds YOU you're still in charge.

You don’t need perfection. You need patterns.

And if nothing else, it's something to do when the Wi-Fi is down at work.

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