A habit list is a second programme. Keep it short enough that the client still does the first one.
Pick habits tied to the goal
Ask what is most likely to hold this client back. Then choose one or two habits that fix it.
- A set bedtime for a client who sleeps badly.
- A daily walk for a client with a desk job.
- A ten minute warm-up before every session.
- A weekly bodyweight reading.
Make each one a yes or no
A tick is quick to give and quick to read. Scores out of ten start arguments.
Start where they already are
Set the first target at a level the client hits most days. Raise it after two weeks.
Count weeks, not days
One missed day tells you nothing. Count how many days out of seven the habit happened, and watch the trend.
Compare with training
Put the habit weeks next to the effort ratings. Do the weeks with poor sleep feel harder at the same loads? If they do, you have something to talk about.
Retire a habit
When a habit needs no reminder for a month, swap it for the next one.
Common questions
How many habits should I track with a client?
One or two. Add another only when the first needs no reminder.
How do I track habits with online coaching clients?
Ask for a yes or no each day. Count the days per week and look at the trend over a month.
Where Trainersight fits
Trainersight shows recovery data from connected wearables next to logged sessions. A sleep habit can be checked against how training felt.
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