One of the best lifehacks I've ever used is a simple, paper calendar. If used correctly, it's a very motivating. While it is old technology it is infinitely cheaper than an iwatch and feels more gratifying than a computerized checklist to me. Checklists, activity rings, and calendars are all different versions of habit trackers. And habit trackers can change your life.

"Gamifying" something is a process where developers introduce rewards to get players hooked on a video game. Most video games are really easy in the beginning and they slowly get harder and harder as you play along. They use rewards in strategic ways to hopefully get you hooked on the video game (and it's been working. look at their stock price); I've been addicted to my fair share of video games, especially the original Pokemon games for Gameboy. Charmader is the best.

Duolingo gamify's language learning to hook people onto their app. They created an app with rewards, learning streaks, notifications, and bright colors. All of these stimulate the senses to give you small hits of dopamine that your brain will associate with the app with the pleasure of dopamine.

What does all of this have to do with dieting and healthy habits?

It's all a game that you can play with yourself to force progress and motivation. Duolingo uses gamifi-cation (if that's a word) to keep people on their app. One of my favorite features is the "streak" feature where it proudly tells you how many days in a row that you have been learning. After a while, the goal shifts from "becoming fluent in french" to "keeping the streak alive". Once my mindset shifts from the former to the latter, motivation becomes incredibly easy.

The iWatch takes advantage of this aspect of psychology with the activity rings and frequent reminders. Apple created software and advertising to "close your rings" as an easy way to be more active. In their activity app, they have a calendar that keeps track of how many days in a row you've completed your activity goals. It's a glorified habit tracker. Apple has used a simple calendar and an iWatch and gamified fitness

We can do the exact same thing with dieting and fitness on our own with a simple, paper calendar that we can use as a habit tracker. Pick out a few measurable goals and cross out the days when you complete your goals. This habit got me consistently hitting my work outs years ago and continues to keep me motivated.

By using a paper calendar or dedicated habit trackers to record whether you've worked out, the goal quickly becomes to not miss a day. And consistency is the secret to your goals.

I was at a wedding recently and one of the many doctors at this wedding asked me how I got big arms. There's no secret unfortunately even though everyone thinks there is. I told him it's just like becoming a doctor. You work at it everyday for years.

It’s ok to miss a day here or there. It’s ok to have bad gym days or days when you’re just not feeling it. I try not to miss 2 days in a row. Momentum can turn on you in a moment’s notice.

In medical school it was easy to become neurotic about studying all day every day. Everyone else is doing it. We worked hard to get in. We take out hundreds of thousands of dollars in loans to be there. Even though we have a white coat ceremony at the beginning and a graduation at the end, neither of one-time events creates doctors. Yes I would never introduce myself as doctor until graduation but the day itself didn't make me a doctor. It was the whole process which is still ongoing.

It's the same with fitness goals. Set small daily goals and start doing them consistently. It was in medical school that I started using a calendar/habit tracker to build consistency into my life and I wish I had done it sooner.

Easy, small daily goals:

1. Show up to the gym for 5 minutes

2. 50 push up throughout the day

3. Eating 1 serving of almonds/peanuts

4. Eating a handful of carrots

5. go for a 30-minute walk