Chances are, you’ve heard about bullet journals. If you haven’t, well, you’re in for a treat! Bullet journaling is a beautifully organized, easy-to-maintain way of recording daily events, to-dos, and goals, in a simple bulleted format. I dare you to look this up on Pinterest or Instagram and not get sucked in.
I use a Leuchtturm 1917 journal. The dotted pages REALLY are a game changer for drawing straight lines, keeping all your bullets justified, and general note-taking tidiness. I have a monthly calendar, and weekly page spreads for daily events and to-dos. However, my favorite use for my bullet journal thus far has been for fitness goal tracking. Bullet journaling for fitness goals has allowed to me to stay on top of my progress, see where I’m lagging behind, and adjust my habits to help me reach my most important goals.
How to use a bullet journal for tracking fitness habits
Up above, you saw an easy layout for a habit tracker. The best layouts tend to have a row of numbers along the top (by the month, as I’ve done, or you can do weekly if you prefer smaller sections at a time). This row of numbers corresponds to the date! In a column to the left, I’ve listed habits I wish to track. As I do those things daily, I color in the appropriate box (with a fun color) in the column of that day’s date. If I do not do that habit, I leave the box empty. This makes it really easy to look back and see where you need to put more focus – if there are a lot of empty boxes, you either need to reevaluate your habit priorities, or spend more time there.
These are some of the fitness-related habits I enjoy tracking:
- Water consumption
- Alcohol-free day (if I do drink, rather than leave the box empty, I write in the number of drinks I had)
- Crossfit / work out
- Mobility work & stretching
- Clean eating (or you could do “meal plan” vs “eating out” if you’re more in the IIFYM vein)
- Bed on time
- Supplements (if applicable – right now I just take BCAAs)
- Hand maintenance (like shaving down callouses and applying lotion)
You can easily customize this to whatever you want! You can also track other habits outside of fitness, like no-spend days, playing with pets, watering plants, cleaning, or laundry. Some habits you will want to try and hit every day (water consumption!) Others you do more weekly (watering plants) and the tracker helps remind you when that habit is due again.
Bullet journaling for fitness goals
So we’ve talked about tracking specific habits – your habit tracker is a page you will be visiting on a daily basis to fill in and see what needs attention. But how about goals? A bullet journal is a great way to reach goals for a few reasons:
- Writing down your goals helps to prioritize what is important for you to achieve. You will force yourself to think about what goals specifically you wish to reach, rather than having them in the background of your mind, undefined.
- You hold yourself more accountable for things you take note of, and are more likely to remember the things you write down. (Remember note taking in class? There’s a reason it helps! Writing something down aids your ability to commit something to memory). The more time you spend thinking about your goals, the more likely you are to take actions daily towards achieving them.
- It’s important to see yourself progress, and it’s motivating to know how far you’ve come! Tracking progress towards a goal reminds you that you’re on your way to something you want, bit by bit. Even if you’re far from your final goal, you will see your progress towards it and this helps on those days where you feel like you just aren’t getting anywhere – you are!
There are a million ways you could set up a fitness goal tracker – so I vote you chose something that makes sense to you. You want to feel happy filling it in, so shy away from anything too complex! It should be visually easy to look at, and clear in its intentions.
My current set-up (in the photo above) has a chart on the left page with lifts and corresponding goal weights listed, and then a column for the date it was achieved. On the right page, I’ve drawn little boxes with numerical values, and each time I add a little weight to a lift, I color it in!
I think this last part is really important. Rather than just focusing on when a goal is achieved, celebrate the little victories you take in getting there. I’m nowhere near my clean goal, but every 5 pounds added you better bet I’m coloring in those squares! It also helps me remember what my latest PR is when heading into the gym – no scrambling on Wodify to try and find old records. I just peek at this page, remind myself where I am currently, and keep my next mini-milestone in my head during the workout.
Printables for habit & goal tracking
Don’t have a bullet journal yet, or don’t want to commit to an entire journal? I totally get it. Bullet journals are amazing for tracking specific things – but sometimes I feel a bit overwhelmed making weekly spreads every weekend and staying on top of creating layouts. This is why printables are so handy – you can just focus on the pages YOU want, and forget the rest. Keep them in a binder with other printables or your personal calendar, or stick it on your fridge or wall to keep your goals at the top of your mind!
I’ve created a printable layout (preview below) to help you get started on fitness habits & goal tracking. I hope you find it helpful!
What is your favorite way to keep track of your progress and goals? Do you use bullet journaling for fitness goals and habit tracking? Do you have a favorite layout or method? I’d love to hear about it in the comments!
Want to start tracking your fitness goals today? Subscribe to get access to my resource library and download the free habit tracker, goal tracker, and more.