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“You can observe a lot just by watching.”
Yogi Berra
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When you want to make a change, do you keep track of your actions? You should.
Psychologists call the act of recording a chosen behavior “self-monitoring” and research shows that it is a useful technique when you are trying to create new habits or break bad habits.
There are many advantages of keeping track of your efforts in a systematic way and it is well worth spending time to devise self-monitoring methods that work for you. 
Why is self-monitoring useful?
· First of all, self-monitoring helps to create structure. Our academic progress becomes more concrete when observed by visible, external measures.
· A second benefit is that the mere act of recording behaviors changes the occurrence of the behavior in the desired direction. For example, studies of people trying to quit smoking show that keeping track of each cigarette smoked decreased the total number.
· Finally, self-monitoring systems form the basis for active programs to change behaviors because your measure of progress can form the basis for programs of reward or punishment. A new CD for five days of hourly writing, for example.
Methods of monitoring yourself vary as much as the events or behaviors you choose to measure. Techniques range from completely free-form records, such as a personal journal that you write in whenever you wish, to extremely structured measurements, such as graphs and charts indicating the cumulative time you spend on your dissertation or writing journal articles.
Many of us already have self-monitoring systems in place but could benefit from deciding to add further means of keeping track of progress.
Here are some types of self-monitoring: 
- A personal journal
- A monthly, weekly, or daily calendar and planner
- Work plans and project outlines
- Time management diaries
- A timeline of deadlines for sections of written work
- “To Do” lists
- Daily charts of time spent or work produced
- Cumulative graphs of time spent or work produced
Here are some of the behaviors or events monitored:
- Subjective thoughts and feelings
- Time spent working on academic writing
- Pages written or revised
- Appointments made with mentors or colleagues
- Articles read
- Subjects interviewed
- Statistical problems solved
- Experiments conducted
- Time spent exercising, meditating or relaxing
Paying attention to the way you set up self-monitoring records is important. Here are some tips for creating a system that you will be motivated to use on a consistent basis:
·Think Visual: make your system clear, understandable and graphically interesting.
·Be Playful: try using lots of colors and creativity. Bright pens, attractive notebooks, and even fun stickers can make the system more lighthearted.
·Keep It In Your Face: Display charts and graphs prominently so that you’ll be reminded frequently of your efforts.
Be sure to reward yourself, both mentally with self-praise, and externally with small treats, for keeping your chart, graph or journal. Establishing a system for measuring your progress and output will help you succeed as an academic over time.
What self-monitoring systems do you already use?
What new technique will you begin using this week?
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