I tracked my habits for 300 days and it changed my life

The Power of Writing It Down: How Notebooks Can Transform Your Life

Author

Ark
May 14, 2025

Writing things down is like unlocking a superpower. Science backs it up: people who track their progress are 42% more likely to achieve their goals. Putting pen to paper can boost productivity by 33%, and journaling can improve memory by up to 50%. Whether you’re tracking habits like hitting the gym, eating healthier, or drinking more water, writing it down keeps you consistent. It’s like having a personal coach that doesn’t yell at you—it just sits on your desk, looking sleek.

But the benefits go beyond getting stuff done. Journaling can reduce anxiety and depression by 30%, improve immune function, and even lead to fewer doctor visits. Seeing your progress on paper is a motivation cheat code—it keeps you accountable, focused, and fired up. Whether it’s a to-do list, deep thoughts, or random doodles of your next big idea, grabbing a notebook might be the easiest way to level up your life.

My Journey with Notebooks

I’m Peter McKinnon, and notebooks, habit trackers, and journaling have become a staple in my daily life. It’s more than a routine—it’s part of who I am. Every morning, I make coffee, find a quiet spot, and start writing. Over the years, I’ve documented my journey from dipping my toes into journaling to becoming a full-on fan. It’s changed my life for the better, and I can’t imagine my routine without it.

In this article, I’ll dive into how habit tracking has transformed my fitness and mental state, how journaling has sparked my creativity, and how I’ve even improved my handwriting. I’ll also share my favorite notebooks, pens, and accessories, plus tips for journaling on the go. These systems have 100% changed my life, and I’m confident they can do the same for you.

Why Habit Tracking Works

Habit tracking has been a game-changer for me. Take fitness, for example. I used to dread working out—it just wasn’t fun. But by tracking my runs in a notebook, I turned it into a game. In November, I logged five runs totaling 28 km. December was a slump with just one 5 km run. That lit a fire under me. In January, I hit 124 km, and now I’m hooked on filling entire pages with runs. Tracking helped me push past the initial hump, and now running is something I genuinely enjoy.

Habit trackers also hold you accountable. I track things like coffee, water, sugar, alcohol, workouts, weight, sleep, and money spent. At the end of the month, I can see patterns—like realizing I didn’t drink a full bottle of water for 18 days but never missed a coffee. Writing it down manually, instead of relying on an app, makes it stick. It’s satisfying to fill out, and it motivates me to keep going.

The Creative Boost of Journaling

Journaling has made me more creative. Whether I’m brainstorming video ideas, sketching, or jotting down quotes, my notebook is a safe space for my thoughts. I’ve also improved my handwriting significantly by practicing cursive and experimenting with different pens. One day, I heard someone say, “Perfect is boring.” I wrote it down 100 times like a maniac, and it stuck with me.

I also tape mementos into my notebooks—drawings from my kids, photos, or even a playing card I found. These little additions make my notebooks feel personal and nostalgic. Flipping through old ones is like revisiting my mindset at the time, and it’s helped me identify recurring issues. For example, if I’m dealing with the same problem 10 months later, my notebook shows me the data to course-correct.

My Notebook System

I always carry two notebooks: a big one for habit tracking and a small one for on-the-go notes. Here’s how I use them:

  • Big Notebook: My favorite is a soft-cover Leuchtturm1917 A5. It’s got thick, creamy paper (80 GSM) that’s great for fountain pens, an elastic closure, and a back pocket for mementos. I keep this one neat and organized, using it for habit trackers, goal setting, and special entries like letters or photos. It doubles in size as I fill it, but I love the tactile satisfaction of a completed book. I date the start and end, noting how many days it took to finish (e.g., 96 days for one).

  • Small Notebook: I use Field Notes (3.5” x 5.5”) for quick thoughts, to-do lists, or ideas on the road. These are practical—I toss them in my pocket or camera bag and don’t worry about them getting beat up. I fill about one a month, sometimes one and a half if I’m writing a lot. Their themed designs keep things fresh, and I love looking back on them for nostalgia.

The big notebook is about aesthetics; the small one is pure function. Together, they capture the full picture of my thoughts and progress.

How to Set Up a Habit Tracker

Here’s how I set up a habit tracker in my Leuchtturm1917 notebook (graph paper works best):

  1. Create a Grid: Use a ruler to draw a grid on a two-page spread. Down the left side, list habits to track (e.g., coffee, water, sugar, alcohol, workout, run, weight, money spent). Across the top, number 1 to 31 for each day of the month.

  2. Add a Sleep Graph: On the right page, draw a vertical graph for sleep hours (e.g., 3 to 10 hours). Each day corresponds to the habit grid.

  3. Daily Entries: Each day, mark whether you completed each habit (e.g., check for coffee, X for no sugar). Note your weight or money spent, if applicable. For sleep, plot a dot for hours slept. On the left page, jot down one memorable thing from the day (e.g., “Hung out at James Coffee in San Diego”).

  4. Review Patterns: At the end of the month, connect the sleep dots to see your patterns. Review habits to spot trends—like erratic sleep or too much coffee. It’s a snapshot of your month.

For a smaller version, I use a Field Notes book with a condensed 10-day tracker, sometimes adding graphs for things like social media use or photography projects.

My Favorite Tools

Here are the tools I swear by:

  • Pens:

    • Pilot G2 38 Fine Point: Sharp, crisp, and great for neat writing. I use colors like turquoise, royal blue, and red to highlight quotes or notes.

    • Micron Pens: Ultra-fine for precision, but delicate—press too hard, and they’re done.

    • Tombow Brush Marker: A Japanese calligraphy pen for bold emphasis or progress trackers.

    • Fountain Pens: The Lamy Safari (~$30–40) and TWSBI (~$50–60) are affordable and smooth. I also have Montblanc pens (like the 149), but the cheaper ones feel just as good.

  • Accessories:

    • Peg and Awl Sendak: A waxed canvas case with a leather strap, perfect for holding my notebooks, pens, Post-its, and more. It’s pricey, but I love its rugged aesthetic (minus the oversized logo patch).

    • Cheap Pencil Case: A $15–20 Amazon case for backup storage, though it lacks the vibe I want.

Journaling on the Go

I travel a lot, and my small Field Notes notebook is a lifesaver. It fits in my pocket or camera bag, so I can jot down ideas or to-do lists anywhere. I don’t stress about keeping it pristine—it’s a workhorse. For longer trips, I bring my Peg and Awl Sendak with both notebooks and pens, so I have everything I need to stay organized.

The Mental Health Boost

Journaling has calmed the storm in my head. I’ve got undiagnosed ADHD, and simple tasks can spiral into 10 others. Notebooks keep me grounded. Checking off to-do lists gives me immense satisfaction, and reviewing my trackers helps me stay focused. The act of writing is meditative—it’s my favorite part of the day, especially with morning coffee.

Science supports this: journaling reduces anxiety and depression by 30% and even improves physical health. For someone like me, whose brain is a fireworks show, a notebook is the calm in the storm.

Why You Should Start

If you’re overwhelmed by a blank notebook, I get it. The first page is intimidating. But once you fill one, you’ll want to fill two, then three. Field Notes’ themed designs make it fun, and the nostalgia of looking back is unmatched. You’ll see what you were thinking, what problems you faced, and how far you’ve come.

Start small. Grab a Field Notes or Leuchtturm1917, pick a fine-point pen, and track a few habits for 10 days. Write one memorable thing each day. Soon, it’ll be a habit you can’t live without. It’s not just about productivity—it’s about building a routine that becomes part of who you are.

In 2025, give it a shot. If your brain is chaos or you struggle to focus, a notebook might just be your secret weapon. Trust me—it’s changed my life, and it can change yours too.

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