We start very, very simply. Start wearing a grove in your brain by doing this every morning. This requires almost no effort.
Wake up. Take a leak. Get on the scale. Log it in Habitify (or whatever habit app). That’s the whole habit.
Not to get down yourself. Not to panic if the number’s up. Just data. Information. You step on, you see it, log the habit complete and you move on with your day.
Most people trying to lose weight skip this because they think it’ll depress them. It won’t, as long as you treat it as information instead of a verdict. The scale is the one honest thing you get every single day, and it tells you whether what you’re doing is working before your pants do.
Start here because it’s the easiest habit on the list. One tap, five seconds, done. If you can’t do this one, nothing else matters.
Do it for one week, every morning, no exceptions. After seven days you’ll have a baseline, and you’ll have proven to yourself that you can show up for something before breakfast. This is where I had to start on the path to forming good habits. This stupid little thing.
Tools: any bathroom scale, and Habitify or any habit app. You don’t need a scale that records your weight to an app … but most new ones do it anyway.
Do it. Wake up. Take a leak. Get on the scale. Log it in Habitify (or whatever habit app).
One point on losing weight. It’s not going to be a straight line down. It goes up and down. No matter what. I’ll do the same thing, same exercises, came calories, same amount of water, etc. as the day before and put on 2 pounds. Do not get frustrated when you’re weight goes up. Log the info in your head and move forward.