Technology has taken the exercise and fitness industry by storm in recent years, with tools such as StatSports, Garmin, Whoop, Oura Rings and MyFitnessPal being commonplace for most athletes or avid exercisers. These are of course useful, and I have used them myself in the past (and will in the future), however I still believe that one of the most underutilised tools we can implement is the classic - pen and paper.
I was scrolling through twitter this week (ironically), and seen a tweet from Dr. Andrew Huberman, a professor in Neurobiology. His podcast, the Huberman Lab is an extremely educational listen, despite them being quite lengthy. His tweet (below) was in line with one of my own current practices that I have only really implemented since January- writing things down with pen and paper.
Don’t get me wrong, technology today is very useful. The importance of technology has been elevated by teams and athletes employing sport scientists and data analysts to try and gain an edge through technology. However, not everyone has the need, nor the finances for such luxuries to enhance their health and performance.
For your regular gym goer and exerciser, using pen and paper could simply be journaling to track how you feel each day. Once you build up this bank of ‘data’, you will soon begin to understand what makes you perform at a higher level. The habits or activities that enhanced your output in the gym or at work, and the ones which hindered you and made you feel sluggish throughout the day. For more on how to make your habits work for you long-term have a read of our most recent blog on habits.
How Do I Start?
I would advise committing to this for two weeks. Every day, use pen and paper to simply track your activities, sleep, food and how you feel, and you will soon understand the habits that work for you. It may have been a shower before bed improved your sleep, or a cold shower in the morning enhanced your productivity and energy levels. A certain type of food upset your stomach or caused a crash in energy, or cutting off caffeine at a particular time helped you to wind down in the evening time. Once you consistently track your behaviours over time, you will have the confidence to understand what makes you perform at a higher level throughout the day, be it at work or during exercise.
Pen and Paper for Fitness Goals
In the age of technology, it’s easy to overlook the benefits of writing with a pen and paper. However, when it comes to tracking your fitness goals, there are several reasons why putting pen to paper is the way to go.
First and foremost, writing with a pen and paper is a more mindful process than typing on a keyboard or tapping on a touchscreen. When you take the time to physically write down your goals, progress, and setbacks, you are engaging your brain in a more deliberate and intentional way. Turn your phone on Airplane mode, and begin writing your habits, exercise and goals for each day and week.
While digital apps and devices can certainly provide instant feedback, they often don't give you the bigger picture. Seeing your progress on paper, week after week, can be incredibly motivating and satisfying. It also allows you to track changes in your fitness level and adjust your goals accordingly. Again, I would say to commit to this for two weeks. There is something satisfying about putting pen to paper to track your progress, rather than inputting text into an app. For any recreational athlete or gym goer, tracking your workouts and calories is a game changer with regards performance and body composition goals. Regardless of what you see or read on social media, progressive overload and calorie intake matter, no matter what technology is available to you.
Writing can be meditative
There is something to be said for the simple pleasure of writing with a pen and paper. It can be a calming and meditative activity, that allows you to reflect on your progress and refocus your energy on your goals. In my opinion, writing on paper is a great way to disconnect from technology and the distractions that come with it.
Overall, there are many compelling reasons to consider writing with a pen and paper when it comes to tracking your goals and activities. Whether you're looking to stay more mindful, see your progress over time, or understand your habits that boost your productivity, there's something to be gained from putting pen to paper. As I said, if you’re thinking about it, give it two weeks. It may have nothing to do with exercise at all, rather simply journaling your day-to-day processes. Build up a bank of personal data, and understand what makes you perform.
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