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Each tracking type determines how you log progress and what data you can track. Understanding these types helps you choose the right habit template for your goals. ## The 7 Tracking Types ### 1. Binary (Yes/No) The simplest tracking type. Did you do it or not? **Best for:** - Taking vitamins or supplements - Meditation practice - Making your bed - Daily check-ins - Building consistency **How it works:** - Single tap to mark complete - No numbers to remember - Perfect for building consistency **Used by templates:** - Basic daily habits (coming soon in custom templates) **Pro Tip**: Binary tracking is ideal for new habits. Once a behavior becomes automatic, this simple tracking keeps you accountable without overhead. ### 2. Quantity (Numbers) Track specific amounts of things you do or consume. **Best for:** - Glasses of water - Pushups or reps - Pages read - Servings of vegetables - Grams of protein **How it works:** - Enter the number when you check in - See daily totals and weekly averages - Track progress toward your goal **Used by templates:** - Protein tracking (auto-added with HIIT Training) - Hydration tracking (coming soon) **Common Mistake**: Don't set quantity goals too high at first. It's better to consistently hit "3 glasses of water" than to feel guilty about missing "8 glasses" every day. ### 3. Duration (Time Tracking) Track how long you spent on an activity. **Best for:** - Workout sessions - Meditation practice - Study time - Creative work - Phone-free time **How it works:** - Enter duration in minutes - See weekly time totals - Compare week-over-week progress **Used by templates:** - Flexible Workout (optional) - Structured Training (workout duration) **Pro Tip**: You can backfill duration if you forgot to track. Just estimate - perfection isn't the goal, consistency is. ### 4. Scale (1-5 or 1-10 Rating) Rate quality, intensity, or subjective experience. **Best for:** - Sleep quality - Energy levels - Workout intensity - Stress levels - Meal satisfaction - Pain levels **How it works:** - Choose a rating on a numeric scale - Track trends over time - Identify patterns in your wellbeing **Used by templates:** - Recovery tracking (coming soon) - Energy check-ins (coming soon) **The 1-5 Scale:** - 1 = Poor/Very Low - 2 = Below Average - 3 = Average/Okay - 4 = Good/High - 5 = Excellent/Very High ### 5. Exercise Program Structured workout tracking with flexible scheduling and rest days. **Best for:** - Strength training programs - Running plans - Progressive workout programs - Any program with rest days **How it works:** - Choose your workout schedule - Rest days are built into the schedule - Track workout completion - Progress through weeks automatically **Used by templates:** - 1-Week Flexible Workout (1-week, 3-5 days per week) - 2-Week Structured Training (2-week, 4-5 days per week) - 4-Week Rigid Program (4-week, 6 days per week) **Program features:** - Flexible or rigid scheduling - Rest day tracking - Weekly progress summaries - Marks itself complete when the program finishes ### 6. Journaling Program Rich text tracking with prompts and reflections (currently in development). **Best for:** - Gratitude journaling - Weekly reflections - Goal setting - Creative writing practice **How it works:** - Guided prompts for each entry - Free-form text input - Mood tracking integration - Weekly themes **Used by templates:** - Coming soon in custom templates ### 7. Milestone Counter Long-term tracking where you're counting consecutive days since a start date. **Best for:** - Sobriety and recovery - Smoke-free days - Social media breaks - Sugar-free challenges - Any "I'm not doing X anymore" commitment **How it works:** - Set a start date (can be in the past!) - Automatically counts days since you started - Celebrate milestones (7, 30, 90, 365 days, etc.) - Track indefinitely - nothing to finish **Used by templates:** - Adaptable Challenge Tracker (sobriety, smoking cessation, digital detox, or custom recovery goals) **Milestone celebrations:** - 7 days (1 week) - 30 days (1 month) - 90 days (3 months) - 180 days (6 months) - 365 days (1 year!) **Inspiration**: Our users have tracked over 10,000 combined years of recovery milestones. You're not alone in this journey. ## How Templates Use Tracking Types **You don't choose tracking types directly.** Instead, you choose a habit template, and the template comes with a pre-configured tracking type. **Why?** Each tracking type stores data differently. The template ensures your data structure matches your goals. ### Nutrition check-in phases The Nutrition templates add a weekly rhythm on top of their tracking type. This is a property of those templates, not a separate tracking type. **1-Week Nutrition Cycle:** - **Sunday Planning** - set 2 to 3 nutrition goals. Required, and it opens the rest of the week. - **Mid-week Energy Check** - an optional momentum builder targeted at Wednesday. - **Weekend Reflection** - review how the week went. Required, targeted at Saturday. **Phases have catch-up windows.** You are not locked out if you miss the exact day. Sunday Planning stays open for three days after its target, and the mid-week and weekend phases each stay open for one. Miss the window entirely and the phase simply closes for that cycle. **Order still matters.** The mid-week and weekend phases both depend on Sunday Planning, so they don't open until you've planned. Create the habit mid-week and you'll see a "begins on Sunday" message. ### Template → Tracking Type Mapping | Template | Tracking Type | Category | |----------|--------------|----------| | 1-Week Nutrition Check-ins | Binary, plus weekly phases | Nutrition | | 2-Week Nutrition Program | Binary, plus weekly phases | Nutrition | | 1-Week Flexible Workout | Exercise Program | Exercise | | 2-Week Structured Training | Exercise Program | Exercise | | 4-Week Rigid Program | Exercise Program | Exercise | | Adaptable Challenge Tracker | Milestone Counter | Recovery | ## Switching Tracking Types **Can you change the tracking type after creating a habit?** **Short answer**: No, tracking types are locked after creation. **Why**: Each type stores data differently. Changing from "Quantity" to "Scale" would lose or corrupt your historical data. **What to do instead**: 1. Complete or archive the old habit 2. Create a new habit with a different template 3. Your old data is preserved for reference Think carefully about your tracking needs before creating the habit. The tracking type is the one thing you can't change later! ## Choosing the Right Template Ask yourself these questions: 1. **Do I need to track time-based workouts with rest days?** → Exercise Program templates 2. **Am I tracking days since I stopped something?** → Milestone Counter templates 3. **Do I need weekly nutrition planning phases?** → the Nutrition check-in templates 4. **Do I want simple completion tracking?** → Binary templates (custom habits) 5. **Do I need to count specific amounts?** → Quantity templates (protein tracker) ## Tracking Type Quick Reference | Type | Complexity | Data Stored | How it ends | |------|-----------|-------------|-------------| | Binary | Simplest | Yes/No | Runs as long as you want it | | Quantity | Simple | Numbers | Runs as long as you want it | | Duration | Simple | Minutes/Hours | Runs as long as you want it | | Scale | Simple | 1-5 rating | Runs as long as you want it | | Exercise Program | Medium | Completions + schedule | Marks itself completed at the end of the program | | Journaling Program | Medium | Text entries | Marks itself completed at the end of the program | | Milestone Counter | Simple | Days count | Marks a milestone reached, then keeps counting | Habits don't expire. A habit sits in one of six states: onboarding, active, paused, completed, milestone_achieved or archived. Nothing moves it out of your account on its own, and only archiving hides it. ## Tips for Success **Trust the Template**: Templates are designed with specific tracking types for a reason. The 1-Week Nutrition Check-ins keep the daily tracking binary and put the thinking into a few weekly phases, which prevents overwhelm while building consistency. **Match Your Energy**: Starting out? Choose simpler tracking types (Binary, Milestone). Experienced tracker? Try a Nutrition check-in template or an Exercise Program. **One Template at a Time**: Don't create multiple complex templates on day one. Start with 1-2 templates and build from there. ## Next Steps - **[Using Habit Templates](/kb/habits/habit-templates)** - See all available templates - **[Customize Your Starting Habits](/kb/habits/create-your-first-habit)** - Personalize your auto-created Trinity and add more - **[Trinity System Guide](/kb/getting-started/welcome-to-clear-morning)** - Recovery, Exercise, Nutrition framework ## Need Help? Still not sure which template to use? Check our [FAQ](/faq) or [contact support](/support) - we're happy to help you choose! 27:["$","$L19",null,{"size":"md","py":"xl","children":["$","$L1b",null,{"gap":"xl","children":[["$","$L33",null,{"children":["$","$L1e",null,{"href":"/en/kb/habits","underline":"never","style":{"display":"flex","alignItems":"center","gap":4},"children":[["$","svg",null,{"ref":"$undefined","xmlns":"http://www.w3.org/2000/svg","width":18,"height":18,"viewBox":"0 0 24 24","fill":"none","stroke":"currentColor","strokeWidth":2,"strokeLinecap":"round","strokeLinejoin":"round","className":"tabler-icon tabler-icon-arrow-left ","children":["$undefined",["$","path","svg-0",{"d":"M5 12l14 0"}],["$","path","svg-1",{"d":"M5 12l6 6"}],["$","path","svg-2",{"d":"M5 12l6 -6"}],"$undefined"]}],["$","$L1d",null,{"size":"sm","children":["Back to ","Habits"]}]]}]}],["$","$L34",null,{"children":[["$","$L1e",null,{"href":"/en/kb","children":"Knowledge Base"}],["$","$L1e",null,{"href":"/en/kb/habits","children":"Habits"}],["$","$L1d",null,{"children":"Understanding Tracking Modes"}]]}],["$","$L35",null,{"p":"xl","radius":"md","withBorder":true,"children":["$","$L36",null,{"rawContent":"$37","locale":"en"}]}],"$L38"]}]}]