The Power of Keeping Track

Hello, this is Mia.
When the new year arrives, many of us feel inspired to make fresh resolutions and imagine ourselves changing for the better. Have you set any plans for yourself? I’m kicking off 2025 by fully committing to this exciting journey I call “keeping track.” I often find myself happily wondering what I should include in this newsletter, perhaps because every thought and idea I share here becomes part of my personal record. Around the end of last year, I began to appreciate just how important it is to record and reflect, and I soon discovered the enormous impact it can have on our everyday lives. Today, I’d love to share that experience with you.

The Power of a Gratitude Journal:
Transforming Your Daily Life

Every evening, I started wrapping up my day by jotting down three things I was grateful for. At first, it felt like a simple routine—just another way of reviewing my day. But as I stuck with it, I realized these small gestures of gratitude were gradually accumulating in my mind, creating a deep reservoir of positive feelings. Writing down a small moment—like “someone’s warm hello” or “my usual coffee somehow tasted better today”—helped me notice and appreciate the bright spots in my day.

One thing I learned while keeping a gratitude journal is that when you actively look for things to be thankful for, you become much more aware of the tiny joys in daily life that would otherwise slip by unnoticed. Situations I used to take for granted suddenly felt precious once I put them into words. The more I acknowledged and recorded each point of gratitude, the brighter my outlook became, and the more I felt a sense of calm and contentment.

A gratitude journal isn’t just about expressing feelings; it can also provide a framework for personal growth. Each time I wrote something down, I found myself doing a bit of self-reflection: “Why did I feel so thankful for this?” or “If a similar situation happens again, how would I respond?” Asking these questions helped me understand myself on a deeper level.

Ultimately, keeping a gratitude journal has been like adding a gentle boost to the end of my day, making it easier to head into the next one feeling energized and hopeful. If you’re interested in trying something similar, spend a moment every evening—or morning—jotting down a few things you’re grateful for. Even a single sentence is enough to start. It might feel awkward at first, but before you know it, you’ll be catching yourself feeling grateful and happy over the simplest moments.

Harnessing Helpful Tools:
The RunDay App and Other Ways to Keep Track

Sticking to an exercise routine can be challenging, which is why I decided to rely on “record-keeping” to help me build an actual habit. In my case, I use an app called RunDay to manage my workout logs in a more organized way. The app automatically tracks how many minutes I’ve run and the distance I’ve covered each day, then lets me review my goals and progress at regular intervals. I especially love its built-in charts and weekly or monthly reports that help me see my workout patterns at a glance, giving me a more objective understanding of where I stand.

One of the biggest benefits I’ve noticed with RunDay is how it helps me feel the “power of consistency.” It’s easy to assume “I ran yesterday and the day before, so I’m pretty consistent,” but seeing your actual track record often reveals a few missed days here and there. Once that information accumulates, I find myself thinking, “Maybe I should run more on this particular day,” or “Maybe it’s time to try a longer distance or a different kind of workout.” These insights help me plan more concretely.

Of course, RunDay isn’t the only option. There are plenty of apps to support different types of exercise: Nike Run Club or Strava for walking or jogging, and Strong or Fitbod for gym or strength training sessions, to name just a few. Each one has unique features and ways of connecting with communities, so exploring a bit to find the right match for you can be part of the fun.

It’s also worth noting that digital tools don’t have to be limited to workouts. There are apps that track your sleep patterns, help you manage your diet, or keep tabs on your daily habits. Whichever tool you choose, the key is picking up the habit of taking “small, consistent steps” and faithfully recording them.

Keeping track of data can show you concrete “signs of progress,” which in turn becomes a new source of motivation. It’s much easier to recognize “Wow, I really am improving, little by little,” when you see it presented visually or numerically. So go ahead—don’t be afraid to start small. Choose the tool that feels right for you, and embark on this enriching journey called “record-keeping.”

The Strength of Tiny Habits:
How Little Actions Lead to Big Changes

Record-keeping isn’t just about writing things down; it’s about observing our daily routines—those “tiny habits” that shape our everyday lives—and discovering the joy of personal growth. It might seem impossible for something so minor to spark serious change, but repetition leads to accumulation, and accumulated efforts eventually reshape our lives in remarkable ways.

I can personally vouch for the difference small habits make. Spending 30 minutes a day reading, doing some light stretching, or simply journaling about my day has allowed me to experience subtle yet meaningful transformations. For instance, reading for 30 minutes each day won’t turn me into an expert overnight, but after a month or two, I realize I’ve finished a couple of books. The gradual success fills me with a sense of accomplishment—“I really am making progress”—which motivates me to develop even more habits.

In this process, “keeping track” goes beyond checking off a daily to-do list; it becomes a way to provide feedback to yourself. Maybe I’ll notice how my shoulders felt stiff yesterday but a bit better today, or how my energy dipped in the morning but picked up after lunch. Those observations serve as little reminders—“This is why I want to keep this habit going”—which help reinforce my resolve to stick with it.

Another valuable tip is to start small, rather than trying to add multiple routines at once. Going from zero to “30 minutes of running, one hour of reading, 20 minutes of stretching, and journaling, every single day” can be overwhelming. Building up one or two small successes at a time keeps your momentum growing in a more sustainable way, boosting both your confidence and the likelihood that these habits will become long-term parts of your routine.

Little by little, tracking these small habits each day will lead you to an “Aha!” moment when you realize, “Wow, I’ve changed so much.” Tasks that once felt tedious or draining start to blend seamlessly into everyday life. Personally, I see how these small, consistent efforts are steadily guiding me toward a better version of myself.

Yes, the changes that come from tiny habits may start quietly, almost imperceptibly. But once the results start stacking up through your records, their power becomes undeniable. So instead of asking yourself “Is this too small to matter?” tell yourself, “These small steps will eventually add up to a giant leap.” As you keep track and take daily action, you’ll inevitably discover new strengths and surprises within yourself.

Opening the Door to Change Through Record-Keeping

Keeping records isn’t just about scribbling down daily notes; it’s about looking inward and uncovering new possibilities. Even the smallest daily entries, when repeated over time, can lead to that wonderful moment where you think, “I’ve really changed!” I hope this newsletter inspires you—even just a little—to experience the power of recording for yourself.

In the beginning, you might find writing something down each day or snapping a photo to log your progress a bit burdensome. But start small; one short sentence is enough, and so is a single photo. What matters is consistency—and that consistency can lead to changes you never thought possible.

So how about joining me this year in growing little by little through keeping track? If you have any personal tips or stories about record-keeping, I’d love to hear them. May this newsletter serve as a small spark in your journey, and here’s to a new year filled with challenges and exciting growth!